Pumpkin Pie Custard

Autumn is one of my favorite times of year. The air feels crisp and clean, apples taste sweeter, and my favorite winter squash abounds: Pumpkin! How can you not love a vegetable that makes the most delicious desserts? I use every possible opportunity to incorporate pumpkins into my fall recipes, but pumpkin pie custard has to be my favorite. I eat it for breakfast or as a sweet treat after lunch or dinner. Best of all, it is filling and satisfying but without all the extra sugar and processed flour in pumpkin pie.

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INGREDIENTS:

  • 2 x 15 oz cans of Fresh Pumpkin
  • 1/2 cup Raw Honey
  • 1 tbsp Pumpkin Pie Spice (1-1/2 tsp cinnamon, 1/2 tsp ginger, 1/4 tsp cloves)
  • 4 Large Eggs
  • 14 oz can of Light Coconut Milk (or low fat 2% evaporated milk)

DIRECTIONS:

  1. Preheat oven to 425° F.
  2. Lightly grease glass bakeware with butter (one 13″ x 8″ dish, or several smaller dishes)
  3. Mix together pumpkin, honey and spices (KitchenAid mixer will work well!). Add the eggs. Last, pour in the coconut milk.
  4. Pour the liquid into your greased dishes. Place in the middle of the oven and bake for 15 minutes.
  5. Reduce heat to 350 degrees and bake for 40 – 60 minutes (depending on the size of your pan). The custard will be done when you can shake it and the middle does not jiggle (or insert a butter knife in the middle and see if it comes out clean).
  6. Let the pumpkin cool completely (overnight is ideal) and serve cold, either as breakfast or a dessert.

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Makes 12 servings, 100 calories per serving.

OPTIONAL Alternative Serving Ideas:

  • Top custard with nonfat vanilla greek yogurt as a creamy topping.
  • Serve custard with a plate of ginger snap cookies for a sweet dip at parties.

Pumpkin Custard French Toast

This recipe could also be called “Pumpkin Coffee Creamer Reclaimed.”   Essentially, I add a couple eggs to the pumpkin creamer that is already well-stocked in my fridge, and we have some delicious pumpkin french toast batter!

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INGREDIENTS:

  • 2 cups Pumpkin Coffee Creamer
  • 2 Large Eggs
  • 8 Slices of Bread (slightly stale brown rice bread or New Cascadia Honey GF bread works well!)
  • Ground Cinnamon

DIRECTIONS:

1.   Preheat griddle to high (or 400° F). Add 1 tsp of butter to grease the surface.

2.   Preheat oven to 170° F.

3.   Whisk eggs and blend with pumpkin creamer in a flat bottomed bowl or dish.

4.   Soak each slice of bread for 30 seconds in the batter.

5.   Place bread on preheated griddle and sprinkle cinnamon on the top.

6.   Cook bread for 3 minutes, or until the bread is browned and crispy.

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OPTIONAL Topping Ideas:

  • Almond Butter
  • Maple Syrup
  • Toasted Pecans
  • Vanilla Nonfat Greek Yogurt
  • Pumpkin Nonfat Greek Yogurt
  • Sauteed apples with cinnamon

Egg White and Sweet Potato Casserole

Casserole (3)

Finding the time and motivation to prepare a healthy breakfast every day is rather challenging, so I have become a huge fan of making frittatas and casseroles that will last for several days in a row. That way, I can reheat my delicious, veggie-rich and protein breakfast in just a couple minutes. This recipe almost functions as a quiche, as the sweet potato lined dish almost functions like a crust. As always, subbing other veggies for the zucchini definitely works.

INGREDIENTS:

  • 2 medium 5″ sweet potatoes (orange and/or white flesh)Casserole (1)
  • 1/4 cup sharp cheddar cheese
  • 1 medium zucchini, shredded
  • 1/2 sweet onion, finely chopped
  • seasoning to taste (sea salt, fresh ground pepper, fresh rosemary)
  • 6 egg whites
  • 1/2 cup almond milk

DIRECTIONS:

  1. Preheat oven to 350 degrees.
  2. Peel the sweet potatoes and then slice them into very thin discs. Set aside 12 discs for the top, then layer the bottom of a glass casserole dish with the sweet potatoes.
  3. Pile the grated zucchini, cheese, chopped onions and seasonings.
  4. Add the leftover 12 discs of orange sweet potatoes on the top of the casserole.
  5. Whisk together the egg whites and almond milk and pour over the vegetables.
  6. Bake for 60 – 75 minutes. The casserole is done when it doesn’t jiggle.

Casserole (2)

Makes 4 servings, 130 calories per serving.

Egg White Summer Vegetable Frittata

The skills needed to create a perfect omelet has eluded me for quite some time. Over the past several years, my travel work schedule has given me the opportunity to observe many skilled omelet makers at work in hotel restaurants. I can now report back the secret ingredient to making a great omelet: lots of oil. While a bit of olive oil is great, I try to avoid it in large doses, especially just for the purpose of a perfect looking omelet. And that is why I love this method for making a frittata: it is quick, easy, and looks beautiful when you’re done!   I also strongly recommend experimenting with different veggie fillings, such as asparagus, spinach and mushrooms.

INGREDIENTS:

  • 1 Medium Sweet (Walla Walla) Onion, chopped
  • 2 medium zucchini, grated (large tooth cheese grater works well)
  • 1 red bell pepper, chopped
  • 1/2 tbsp Olive Oil
  • 6 egg whites
  • 1/8 tsp ground sea salt
  • 1/8 tsp freshly ground pepper
  • 1 – 2 sprigs of fresh rosemary (1 tsp)
  • 1/4 cup of sharp cheddar cheese (optional)

DIRECTIONS:

1.  Preheat the oven to broil

2.  Saute the onion in olive oil for about 8 minutes. Add the bell peppers and zucchini.Add the fresh spinach, and put a lid on the sauce pan (the spinach only takes a minute or so to steam and cook down). Put veggies in a separate bowl to cool.

Frittata (1)

3.  Mix together the egg whites, cheese and seasonings in a separate bowl or Pyrex pitcher. Add the vegetables. Poor the mixture back in the frying pan over low-medium heat, making sure the veggies are evenly dispersed. Cook for a couple minutes, or until the edges start to turn brown. Put the frying pan directly in the oven and broil until the top is slightly brown.

4.  Slice the frittata into 4 wedges.

Frittata (2)

This recipe yields 4 servings, 150 calories each.