Recipe: Pumpkin Pie Pudding With Walnuts

If you love the taste of pumpkin pie, but want to avoid the calories and fat, this dessert is for you! The addition of crunchy walnuts and a dollop of nonfat vanilla yogurt on top give it a special delicious richness.

Ingredients

• 1/2 cup granulated no-calorie sweetener
• 2 tablespoons arrowroot powder
• 1 3/4 cups fat-free thickened milk
• 1 large egg
• 1/2 cup canned unsweetened pumpkin
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon salt
• 1/8 teaspoon ground nutmeg
• Cooking spray
• 1/4 cup chopped walnuts
• Dash of salt
• 1/2 cup nonfat vanilla yogurt

Directions

1. Combine 6 tablespoons no-calorie sweetener and 2 tablespoon arrowroot powder in a medium saucepan over medium heat. Combine milk and egg, stirring well with a whisk. Gradually add milk mixture to sugar mixture, stirring constantly, and bring to a boil. Cook for 1 minute, stirring constantly. Remove from heat.
2. Combine pumpkin, vanilla extract, ground cinnamon, salt and nutmeg in a bowl, stirring well. Slowly add pumpkin mixture to milk mixture, whisking constantly. Place the pan over low heat, and cook for 3 minutes or until thoroughly heated, stirring constantly (do not boil).
3. Divide pudding evenly among four dessert bowls, and cover surface of pudding with plastic wrap. Chill.
4. Line a baking sheet with foil, and coat foil with cooking spray. Place the remaining two tablespoons of sugar, walnuts and a dash of salt in a small nonstick skillet. Cook over low heat until sugar dissolves and is golden (about 3 minutes), stirring frequently to coat nuts. Transfer mixture to prepared baking sheet, and cool completely. Coarsely chop nuts.
5. Top each serving with 2 tablespoons of nonfat vanilla yogurt and about 1 tablespoon nuts. Serve.

Ingredient health benefits

• Milk. It’s not just for your tastebuds to enjoy! Your bones will also benefit from the calcium, phosphorus, magnesium and vitamin K. Milk has vitamin A and zinc to strengthen your immunity, too. Potassium and vitamin B12, promote your heart health by helping your blood cells stay in top shape and regulating your blood pressure. And that’s not all you get from this beloved dairy product; it’s also a vegetarian-friendly complete protein, which your body will use to build muscle and fix damaged tissue.
• Eggs. They may be a common feature of fridges around the world, but that doesn’t make them any less nutritious! Eggs are a good source of nutrients that promote your eye health, like lutein, vitamin E, vitamin A and vitamin B12. There’s also vitamin B9 (folate), which is essential for generating new cells and helping your body make fuel from your food. And like milk, eggs are a vegetarian source of high-quality protein with all the amino acids your body needs to stay healthy!
• Cinnamon. Originating from tree bark and a vital part of the beloved pumpkin spice blend, cinnamon is loaded with antioxidants that fight inflammation and free radicals. This helps protect your cells from damage that can contribute to chronic disease. Cinnamon may also reduce your cholesterol levels, but researchers are still studying this potential perk.
• Walnuts. More than just a crunchy addition to your pudding, walnuts are packed with head-to-toe healthy omega-3s that support the vital functions of every cell in your body. Getting enough of these fatty acids from day to day may reduce your risk of diseases like rheumatoid arthritis and dry eye disease. Polyphenols and vitamin E, both antioxidants, help decrease inflammation and bolster your skin health. Natural compounds in walnuts may help lower your cholesterol and triglycerides while elevating your gut’s microbiome, which your heart and stomach will appreciate. And last but certainly not least, walnuts have magnesium and iron for sturdy bones and happy blood cells.
• Yogurt. Deliciously creamy and nutrient-dense, yogurt is a rich complete protein that can easily fit into a vegetarian diet (are you sensing a theme here?). It’s also high in calcium and probiotics, which support your bones, blood cells and gut health. Yogurt may even help out your heart by keeping your blood pressure and cholesterol levels in a healthy range.

Nutrition information (per serving)

Servings = 4

Calories: 160 (37% calories from fat)
Fat: 6 g
Saturated fat: 1 g
Sodium: 325 mg
Protein: 8 g
Carbohydrate: 19 g
Dietary fiber: 2 g
Potassium: 325 mg
Cholesterol: 55 mg