Healthy and Easy Pumpkin Yogurt Dip
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Standardby carynfasko8 Comments

Previously published in 2015, and enjoyed by many since then, I thought I would give this Pumpkin Yogurt Dip a makeover. It is still super easy (just mix everything together, and add your dippers), but I thought I could talk a little bit more about the ingredients and how you can customize with what you happen to have on hand. Especially since it is 2020, and many of us are trying to limit trips to the store and making do with what we have.

Canned Pumpkin

This ingredient is essential. The amount you use can be tweaked, but in order to make a Pumpkin Yogurt Dip, pumpkin is necessary. Other than adding deliciousness, canned pumpkin is full of nutritious vitamins and minerals like Vitamin A, Potassium, and Fiber, to name a few.

Yogurt

Another essential ingredient, but there are so many different types of yogurt you can use. I prefer plain non-fat Greek or Icelandic yogurt without added sugar or artificial sweeteners. A regular yogurt may make the dip a little thinner as both those yogurts are thicker. Choosing a plain yogurt without added sweeteners allows me to flavor it as I would like. If you do use a yogurt that is flavored, such as vanilla, you can omit the vanilla extract and maple syrup as it will probably be sweet enough. Whatever yogurt you happen to have on hand will likely work.

Cream Cheese

Adds flavor and thickens up the dip. If preferred, you can use a reduced fat cream cheese.

Vanilla Extract and Maple Syrup

Both ingredients are important for flavor and sweetness. However, if you use a vanilla flavored yogurt, you likely can omit these. Additionally, honey, agave, or any sweet syrup can be used in place of the maple syrup.

Spices

If you have a pumpkin spice blend instead of cinnamon, ginger, allspice, and nutmeg, you can definitely use that instead. I would probably add a teaspoon and see how the flavor is, then add more if needed.

Dippers

I love apples with this dip. You can slice them up and soak them in a solution containing 2 Tablespoons of Lemon Juice and 2 Cups of Water to help prevent browning. Apple chips would also be good with this if you happen to have them or like to make them. I also like to dip gluten free ginger snap cookies (Pamela’s brand is my favorite), and gluten free pretzels for a little salty flavor (Quinn’s is made with sorghum flour and is my favorite).

Easy and Healthy Pumpkin Yogurt Dip

Pumpkin Yogurt Dip

Ingredients

15 oz Can of Pumpkin Puree

1 Cup Yogurt of Choice

4 oz Cream Cheese

1 Teaspoon Vanilla Extract

1 Tablespoon Maple Syrup

1/2 Teaspoon Cinnamon

1/4 Teaspoon Ginger

1/4 Teaspoon Nutmeg

1/4 Teaspoon Allspice

Directions

Mix all ingredients together using either a food processor or a hand mixer. Cover and keep refrigerated until ready to serve. Pair with your favorite dippers such as apple slices, ginger snap cookies, and pretzels.

Want more pumpkin recipes? Check out my mini pumpkin cheesecakes for a sweet bite sized dessert or my pumpkin flaxseed bread for a quick on the go breakfast.

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This gluten free pumpkin almond flaxseed bread is subtly sweet and perfect for breakfast, a snack or dessert
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Standardby carynfasko0 Comments

Originally published October 12, 2018

The season of fall is upon us, even though it is still pretty hot here in South Florida. I did notice I haven’t been getting sweaty when walking my dog at 6am, plus I am seeing fall flavored snacks everywhere, so I can safely assume that much of the country is probably starting to see some fall weather. Last week I decided to celebrate the beginning of the fall season by making a super delicious pumpkin almond flaxseed bread. I sliced it up and ate it throughout the week (plus froze a couple slices for later) for an easy breakfast on the go. It was delish, satisfying, and easy to eat in the car during my morning commute. So it will definitely be a recipe on repeat for awhile.

This gluten free pumpkin almond flaxseed bread is subtly sweet and perfect for breakfast, a snack or dessert

Purchasing breads and muffins for breakfast can be a convenient choice, but a lot of them have more added sugar than necessary, and are made with refined wheat, so less fiber and vitamins. My pumpkin almond flaxseed bread does contain some added sugar, cause delicious is always a requirement for making recipes in my book, and I felt like it does needs a touch of sweetness. But 1/4 cup of maple syrup for the entire loaf really isn’t that much at all. Additionally, I added milled flaxseeds (make sure you buy them ground or milled and not whole) for the extra fiber and omega 3 fatty acids (think heart health), and almond flour for even more healthy fats, fiber, vitamins, and minerals. All the protein, fat, and fiber in this pumpkin almond flaxseed bread can definitely help prevent the high blood sugar spikes that you might see from eating a commercially baked bread or muffin with lots of sugar and refined all purpose flour. If you are having trouble balancing your blood sugar, the American Diabetes Association has a lot of great information and resources you can check out on their website.  Or you can see a Registered Dietitian Nutritionist, like myself, to help better understand and balance your blood sugar levels.

Pumpkin Almond Flaxseed Bread

Ingredients

2 Cups Almond Flour

1/2 Cup Milled Flaxseeds

1 Teaspoon Baking Soda

1 Teaspoon Baking Powder

1/4 Teaspoon Salt

1 Tablespoon Ground Cinnamon

1 Teaspoon each of Ginger, Nutmeg, & Allspice

2 Eggs

1/4 Cup Maple Syrup

1 Cup Pumpkin Puree

1/2 Cup Milk

2 Teaspoons Vanilla Extract

Directions

  1. Preheat oven to 350 degrees
  2. Spray a loaf pan with cooking spray
  3. Whisk together almond flour, flaxseeds, baking soda, baking powder, spices, and salt in a large mixing bowl
  4. Add eggs, maple syrup, pumpkin, milk, and vanilla extract
  5. Stir together well
  6. Scoop batter into loaf pan evenly (batter should be fairly thick)
  7. Place loaf pan into preheated oven and cook for 1 hour and 10 minutes or until bread is cooked through

Happy baking! Need more pumpkin recipes? My Mini Pumpkin Cheesecakes make a super easy and pre-portioned dessert. Or if you are looking for an appetizer, my Skinny Pumpkin Dip can be whipped up in no time.

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These gluten free mango muffins can also be made into mango bread or vegan!
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Standardby carynfasko2 Comments
Mangoes…or is it Mangos? Either way, I think one of my favorite parts of early summer is all the mango everywhere down here in south florida. My number 1 favorite thing about summer though has gotta be the lighter traffic. I’m sorry mangoes but 30 minutes less of my commute each day is something that you just can’t buy.

Anyways, you are probably here to read about food and not Miami traffic, so back to the mangoes. I love experimenting with different ways to use them, and since they are plentiful this time of year, if I mess up and make something weird I can totally start over and try again. Topping fish with a fresh mango avocado salsa or adding some mango to rice like in the Coconut Mango Rice from my last post really just adds a summery freshness to things.
These gluten free mango muffins can also be made into mango bread or vegan!
So I have been wanting to make mango muffins for awhile. I didn’t want them to be super sweet though, so I could eat them for breakfast without getting a tummy ache… and they needed to be gluten free so I can eat them, cause watching other people eat food that you made but can’t enjoy is just silly. I have had a lot of success with Bob’s Red Mill Gluten Free All Purpose Baking Flour, and like that it has some bean flours in it for extra fiber and nutrients, so I went with that and just 1/4 cup of honey and they turned out great!

After I was done perfecting my gluten free mango muffins, I also wanted to try making the batter into a mango bread. But when I went to make the bread I realized that someone (Baby V) had been extra hungry and was eating two eggs at breakfast that week instead of her normal one and I did not have any eggs left. Luckily I remembered I had bought some ground flaxseeds to help get someone to poop (Baby V, again) and so I was able to substitute them in for the eggs. I then decided I mine as well go full vegan and I subbed out the honey for maple syrup to make a vegan gluten free mango bread!. So here  is my recipe for the gluten free mango muffins, if prefer to make them vegan, or into a bread, substitutions/modifications are listed right below the recipe!

Gluten Free Mango Muffins

Ingredients
Cooking Spray
2 Cups Bob’s Red Mill Gluten Free All Purpose Baking Flour
1 Teaspoon Baking Powder
1 Teaspoon Baking Soda
1/4 Teaspoon Salt
2 Fresh Mangoes – Cubed (~2 Cups)
1 Teaspoon Vanilla Extract
2 Eggs
1/4 Cup Canola Oil
1/4 Cup Honey

Directions
1. Preheat oven to 350 degrees Fahrenheit
2. Spray 12 cup muffin pan with cooking spray
3. Mix together dry ingredients (flour, baking powder, baking soda, salt) in a large mixing bowl
4. Puree mangoes in a blender
5. Add mangoes to dry ingredients in mixing bowl along with vanilla, eggs, oil, and honey
6. Mix well and pour into muffin tin
7. Bake for 15-18 minutes or until muffins appear lightly golden brown on top
8. Allow to cool slightly and serve
9. Leftover muffins can be stored in an airtight container in the refrigerator or pop it in the freezer for a rainy day

*To make vegan simply sub out the honey for maple syrup and use “flax eggs” in place of eggs. To make 2 “flax eggs” mix 2 tablespoons of ground flax seeds in 6 tablespoons of water. Allow to sit for at least 5 minutes to gelatinize before stirring into dry ingredients.

**To make into bread simply pour batter into a loaf pan sprayed with cooking spray. Adjust cooking time to approximately 40 minutes.

 

These gluten free mango muffins can also be made into mango bread or vegan!

Still have more mangos you need to use? Try my Gluten Free Mango Squares… they freeze really well too so you can keep a stash in your freezer for when you need a little summer during the winter.

Gluten Free Mango Squares Recipe
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