Stevia Pumpkin Pie Pudding Recipe

Make this Stevia Pumpkin Pie Pudding

Pumpkins are everywhere during the autumn months along with pumpkin desserts, pumpkin lattes, pumpkin scones and pumpkin pies. Unfortunately, almost all of these fantastic and enticing pumpkin treats are loaded with sugar. Pumpkin on its own is a very healthy ingredient, low in fat and low in calories and loaded with nutritional benefits.  You can of course enjoy savory pumpkin soups and roasted pumpkin recipes to enjoy pumpkin. However, if like me, you have a sweet tooth and are craving sweets, pumpkin but want to avoid sugar – here is a good recipe to try.

The recipe is for Pumpkin pie pudding with stevia instead of sugar. There are lots of great recipes online that have pumpkin pie made with agave nectar, molasses, honey, and of course artificial sweeteners like Splenda and Aspartame. I choose to avoid Aspartame and Splenda because of the many studies showing incredibly negative long term health effects when consumed even in small amounts over time.

I think agave nectar, xylitol and other natural sweeteners are great. However, you can’t beat the no calorie, super sweet punch that even the smallest amount of stevia will give to your recipe. Stevia is healthy, natural and does not effect your sugar levels at all. This natural herb is great for smoothies, oatmeal, and can be used in baking with great success with a little bit of experimentation.

I found this recipe online at Nourishing Days, link below the recipe so you can try the original. The pumpkin pie with stevia is also dairy free in case you are avoiding sugar and dairy!

Stevia Pumpkin Pie Pudding Recipe

4 large eggs

1 15 oz can organic pumpkin

½ c cream or full fat coconut milk

½ tsp salt

¾- 1 tsp Stevia

2 tsp cinnamon

¾ tsp ginger

½ tsp cloves

¼ tsp allspice

½-3/4 tsp mace or nutmeg

1 tsp Mexican Vanilla or regular vanilla

Almond meal or ground cashews (optional)

First butter or spray with organic cooking spray a round 8” cake pan or similar. If desired, sprinkle ground cashews or ground almond meal lightly to serve as a bit of a crust.

Blend the eggs for about 1 minute. Add pumpkin, cream or coco milk, and all other ingredients and blend with a mixer for about 1 minute. Pour into pan. Bake at 350 degrees for approximately 30 minutes – check after 20 – you want a knife to come out clean but for it to be kind of a soft set.

Let rest  - eat at room temp or cold. Refrigerate leftovers. I recommend whipping up some heavy whipping cream with a touch of Mexican vanilla and either Zsweet, stevia or xylitol and put a spoonful on top of the pumpkin pie. Delicious.

Thanks again to Nourishing Days where I found the original recipe.

If you love pumpkin, make sure to check out my recipe for a pumpkin pie smoothie – it’s really delicious and satisfying and contains no sugar. I’d love to hear what fun fall recipes you make using stevia in the comments.
Enjoy the dairy free stevia pumpkin pie!

Stevia Pumpkin Smoothie Recipe

Try this Vanilla Pumpkin Pie Stevia Protein Smoothie Recipe NOW!

During the autumn months, I delight in the overload of pumpkin goods introduced in every form at every store, restaurant, coffee shop and café. Seasonal smoothies, seasonal lattes and baked goods are high on my list of must-haves. Pumpkin is a super healthy ingredient full of excellent vitamins and is also low in calories and low in fat. However, most of these delicious pumpkin treats that you find don’t fit into that low calorie low fat category.

I have tried all sorts of pumpkin treats, the Jamba Juice Pumpkin Smash is delicious but is pretty loaded with sugar. You can find recipes to make the pumpkin smash at home all over the Internet and you’ll notice that besides the pumpkin, the other major ingredient is vanilla frozen yogurt of some sort. You could of course use a low cal and low-fat vanilla frozen yogurt but most likely that will contain splenda or aspartame, which are both very unhealthy and detrimental to our bodies so I try to avoid those at all costs. I’d rather have the real sugar as calorie loaded as it is than have aspartame or splenda poisons. Stevia is an excellent completely natural substitute for these artificial sweeteners. On a side note, don't use TrueVia or PureVia thinking they are stevia- they do have stevia in them but have been re-engineered by major corporations to be patentable and are not pure and all natural like stevia is.

There are tons of baked goods that have pumpkin too. Again, most of the pumpkin cookies, pumpkin pies or pumpkin cakes that you will get out at a coffee shop or restaurant will have tons of sugar and possibly other ingredients that you don’t want or know about.

I thought there had to be a substitute pumpkin smoothie that I could make at home that satisfied that pumpkin and sweet craving. Even if you aren’t dieting, having a sweet treat that doesn’t have sugar is fantastic. Sugar is aging – it ages your skin, it doesn’t digest well, and of course leads to weight gain because the calorie energy is used up quickly with no real benefits.

I looked online and found a few stevia pumpkin smoothie recipes. What I ended up doing is modifying one to make it a pumpkin pie protein smoothie. It is so delicious. I used Energy First Vanilla whey protein mix. It is made with stevia and is packed with nutrients, low in calories and free of artificial junk. It is also very high in usable protein. I hope you enjoy this

Stevia Pumpkin Pie Vanilla Protein Shake

½ c coconut milk (I used full fat and it was so creamy and delicious but I think it would be terrific with a low fat coconut milk too)

1 c pumpkin cubes cooked (I sprayed a pan lightly with organic olive oil spray and baked fresh organic pumpkin that I had cut into cubes for about 40 minutes at 375-400 degrees, turning once or twice)

1 tsp cinnamon

½ tsp ginger powder (more or less to taste)

½ tsp mace or nutmeg (more or less to taste)

¼ tsp allspice

¼ tsp cloves

1 tsp stevia

1 tsp Mexican vanilla (use regular vanilla if you like)

3/4 scoop of Energy First Vanilla Protein Powder

¼ c cold water

approx 3/4 c crushed ice cubes or 8-10 ice cubes

Blend all ingredients in a blender – add more liquid, spices or ice to your desired taste and consistency.

I think this is dreamy and tastes so much like a creamy pumpkin pie. It has no sugar – it’s an all stevia and protein smoothie that works as a meal replacement or as a dessert.
This amount makes a pretty large amount - easily could be shared between two people or if you feel the need for an extra large smoothie, this will do the trick.

The original recipe can be found here. Thank you to Smoothie Handbook for a great pumpkin smoothie recipe. Optional - I also add Micro Plant Powder to my seasonal smoothies for extra health benefits.

Enjoy the pumpkin pie stevia protein smoothie and if you have any great no sugar pumpkin recipes, please let us know in the comments!

Pierre Dukan Recipes

Pierre Dukan Recipes 


If you are looking for Pierre Dukan Recipes, the best thing to do is to buy the Dukan Diet book. There are many things in the book The Dukan Diet that are important that are not described in newspaper articles or in brief website explanations of the diet. If you want even more - the Dukan Diet recipe book was just released in the U.K. and you can buy that by clicking The Dukan Diet Recipe Book

Along with recipes and explanations for WHY certain foods work or do not, Pierre Dukan also gives his full list of approved foods and those to avoid. The Dukan Diet is actually four diet plans in one. It's basis is a low carb diet that is also a low fat diet. The diet is heavy on proteins, lean meats, fish, seafood and poultry. You will find Dukan fish recipes that are tasty, healthy and low in fat and carbs. Dukan provides in his book Dukan meat recipes and Dukan chicken recipes that are lean, easy to make and very flavorful.


Also in the Dukan Diet book, you will find info about exercises that you can do to help that hanging skin as you lose weight. Dukan stresses the importance of a 20-30 minute exercise walk each day (length of time dependent on which phase of the Dukan Diet you are in.) This physical activity is non-negotiable. it is prescribed physical activity for weight loss and the doctor wants you to treat it as any prescription and do it every day.

Pierre Dukan Recipes are made to be delicious no matter which phase of the diet you are in even though it is a low fat diet. Dr. Dukan recognizes the importance of real, delicious and tasty food no matter where you are in your low carb diet. Food is very important in French culture and Dr. Dukan believes that you can have flavorful food that does not taste like cardboard even when you are trying to lose or maintain weight. He states that the Dukan method offers the most weight loss of any diet that offers real food, and is comparable to the results of a cleanse or fasting diet or a protein powder diet.

In the first phase of the Dukan Diet, the food choices are limited basically to Dukan's list of 72 approved foods so the Pierre Dukan recipes focus on spices and high impact flavors without the use of a lot of ingredients. You can find the 72 Dukan Attack approved foods as the first 72 of his 100 Pierre Dukan approved foods Dukan 100 Safe Food List. Use fresh herbs and spices with eggs for a healthy and flavorful breakfast or lunch option. Using garlic and other fresh herbs on chicken or fish will also keep your Pierre Dukan Recipes fresh during the diet.

One super easy and very tasty recipe Dukan chicken recipe is one that was enjoyed in this household even before the Dukan Diet was on the radar.

Lemon Garlic Chicken – you can vary it with different spices or herbs but simply using the grill will add flavor. You can also cook this in a pan or under a broiler.
Garlic Lemon Chicken

2 Boneless Skinless Chicken Breasts
4 Cloves Garlic
1 Lemon
Salt & Pepper

Butterfly the chicken breasts so they are thinner and can be well-seasoned with the garlic and lemon. Chop the garlic cloves and rub generously on the chicken. Sprinkle lightly with salt and pepper. Place in a dish or container and squeeze the juice of one lemon covering the chicken breast completely. Let marinate in the refrigerator for 15 minutes to 12 hours. Spray pan or grill with fat-free oil or rub a TINY amount of oil on chicken to avoid sticking. Place chicken on heated pan or heated grill. Flip once allowing grill marks or browning on one side before turning. Don’t overcook as you will let the chicken rest covered for a couple of minutes before serving where it will continue to cook and retain its juices.
During the cruise phase, you can incorporate arugula or other vegetables into the meal. During the cruise phase you can also chop up some tomatoes to eat with the chicken.

The key to Pierre Dukan Recipes is to use flavor instead of fat. Instead of dumping oil or butter on a piece of fish – add fresh herbs and spices to bring out the natural flavors. Although Pierre Dukan advises to keep salt intake to a minimum, a light sprinkle of sea salt on a piece of fish will really enhance the flavors.

One of the best ways to make Dukan Diet Desserts on a low carb diet or other no-sugar diet treats is to use a liquid egg white formula. By simply pouring about a cup of the 100% natural, safe, pasteurized bio available egg white into a blender, you can add any sort of sweetener and it will take on that flavor and have a nice light airy whipped consistency. Add a bit of unsweetened cocoa and some stevia for a super sweet chocolate treat that is incredibly good for your diet.
Pierre Dukan Recipes with Egg Whites More pasteurized liquid egg whites recipes here
One of my favorites is a whipped egg white shake.
This is loaded with good nutrients and at the same time is super low in calories, and very delicious.
Add a cup of Pasteurized Liquid Egg Whites Don't use raw eggs straight from the store carton as they have risk of salmonella eaten raw)
Add 2 packets NOW French Vanilla Stevia Packets
Add ¼- ½ cup ice
Blend until frothy – you have a Pierre Dukan approved dessert shake that you can have any time of day. If you get sugar-free flavored syrups, you can change the flavors of the egg whites any time and create your own repertoire of amazing Pierre Dukan Recipes.

Make sure to stick to ingredients that are approved for the phase of the diet that you are in. If you are in phase one or the attack phase, you cannot have veggies so stick to those low fat protein dishes. Be creative as possible in your Dukan Diet Recipe making. I highly recommend picking up the book so you can follow the diet properly. Watch also for the book that will soon be released Dukan Diet Recipes. The Dukan Diet cookbook is available in the UK on amazon. They do deliver in the U.S. pretty quickly and there are tons of excellent low carb diet recipes that are low fat, low carb and high in flavor. Buy The Dukan Diet Recipe Book HereBoredom will make it harder to stick with the Dukan Diet so get ready to use spices and approved ingredients. What are your favorite Pierre Dukan Recipes?

Stevia Smoothies Recipes

Smoothie Recipes made with Stevia

Peach Strawberry Stevia Mint Juice on the Rocks

Four or Five Organic Strawberries

1 small or medium peach or a few slices of frozen peaches

½  ice

¾- 1 c water

juice from half a lemon

Several Mint Leaves

¼ tsp or so of stevia (depends on how sweet you like it)

Blend it in your blender til frothy – delicious. Serve over ice.

Iced Mango Hemp Protein Powder Blend

¾ c frozen organic mango chunks

1 ½ Tbsp Raw Organic Hemp Protein Powder

½ tsp Micro Plant Powder

2 NOW Vanilla Stevia packets Now - French Vanilla Stevia Packets 100/Box

½ c  Ice

½ c water

¾ c  Organic Almond Milk 

Blend until completely smooth

Adding hemp protein powder and micro plant powder (which is also called silica powder ) to your stevia smoothie recipes adds tons of benefits. Both help regulate your metabolism, leave you feeling full longer and have great detoxification properties in addition to the nourishment they give your cells. Try them!

Blueberry Strawberry Hemp Protein Powder Smoothie 

3-4 Organic strawberries (frozen is okay)

½ c  Organic blueberries

1 Tbsp Hemp Protein Powder

1 tsp Micro Plant powder

2 NOW Vanilla Stevia packets NOW Foods French Vanilla Stevia Packets, 100 Count Boxes (Pack of 3)

½ c Organic Almond or Trader Joe’s Whole Grain Milk

½ c  Water

just over ½ cup ice

Blend until very smooth.

The hemp protein powder gives this smoothie an earthy almost green taste but because of the fruit and stevia, it is still very sweet. Hemp protein powder is low in calories and high in protein which is great when you are building lean muscle or trying to lose weight. You can omit the hemp protein powder or substitute it for a whey protein or a soy based powder if you prefer for taste.

Mint Stevia Sweet Lemonade with watermelon/strawberries – whatever you have in season

1 whole lemon, seeds and skin removed

Juice of 2 lemons

Mint leaves – to taste

¾ c Ice

1/8-1/2 tsp Pure Stevia Extract Powder 3.5 oz

1 c water

chunks of watermelon = to about 1 cup – can use frozen strawberries or other fruit that is seasonal

Blend in the blender until frothy- serve over ice – keeps well in the fridge for 2-3 days

These are just a few of the hemp protein powder smoothies and stevia smoothies that have been on my rotation lately. What are some of your favorite basic combinations - comments?
If you want to check out where I get my micro plant powder Click Here
To check out some great sources for Hemp Protein Powder Click Here or Here
What are your favorite stevia smoothie recipes?

Stevia Cookies Recipe

Treats made with stevia – good or just good for you?

I’ve always been a big believer in eating real treats. I don’t want “weight watchers” cookies, no interest in 100-calorie snack packs, no nutrasweet for me. I’d rather just have a small portion of something with real sugar, real fat, real flavor. Ice cream, cookies - something quality and worth the calories please. 

However, when I read that sugar is a “wrinkle fertilizer” – I decided it might be a good idea to cut out some of the sugar and replace it with another sweetener. High fructose corn syrup is the absolute worst wrinkle fertilizer. It really makes a good effort of breaking down the cells and collagen and doesn’t help the cell regeneration. Sugar is a close second it seems. Aspartame (nutrasweet) and Splenda have been shown to cause all sorts of health problems from fatigue, headaches, dizziness, aches and pains to blindness and cancers after long term cumulative use so those are out. That leaves us with a few natural choices. If you can combine real ingredients in a way that is delicious and sweet and happens to be low calorie or healthier - I will give that a try. I found that this Stevia cookie recipe for stevia chocolate chip cookies did that - it is healthier without feeling like health food and isn't trying to be a "regular" chocolate chip oatmeal cookie -these are hearty, sweet and especially good fresh out of the oven, like most chocolate chip cookie recipes. 

I have tried “Just Like Sugar”, Erythritol in the form of “Zsweet”, Xylitol, “Sweet and Slender” which uses a highly concentrated super sweet Chinese fruit mixed with fructose, honey, agave nectar and stevia.

Some of these have calories, some change blood sugar levels while others do not. Some work well in baking – others are iffy.  Other posts will go into the benefits and negatives of each but for now, let’s discuss Stevia. For more info on Stevia, see my post Stevia vs other sweeteners"

In effort to NOT fertilize my wrinkles, I have recently attempted treats with Stevia. For those watching carb intake for dieting purposes, for those who are diabetic, or those who simply want to avoid the extra calories or other negative side effects of sugar, stevia can seem to be an excellent but baffling substitute.

It is easy to add to drinks like coffee and tea and to sprinkle on oatmeal or fruit for sweetness. A little bit goes a long way as its sweetness is much more concentrated than sugar or most substitute sweeteners.

However, when it comes to baking with Stevia – because it has a different texture and because of its concentration – baking seems to be a bit of a challenge. You can’t get the right bulk and texture but there are successful treats that can be made with stevia.

First buy some stevia. Something on this page would be nice – remember a little goes a long way and you can use it almost anywhere you’d normally use sugar and definitely anywhere you have in the past used the toxic artificial sweeteners like aspartame or splenda (basically just poison to your body – read the reports online – shocking!)

Next, try this easy recipe. I found the basic recipe on Sara's Herb Website but I made several small modifications that for me made it better so I’m including my version here – but feel free to try both and choose what you like best. If you have any great recipe ideas for baking with stevia – feel free to let us know in the comments. I also include a link to a fantastic pumpkin pie pudding made with stevia in my post Stevia vs Other Sweeteners

Now the recipe:

Stevia Chocolate Chip Oatmeal Cookies

Preheat to 375

Ingredients:

½ real butter (I recommend Kerrygold) softened to room temp

¼+1/8 tsp stevia 25 grams Pure Leaf Stevia

1 Tbsp agave nectar

½ Tbsp organic honey

1 egg

½ tsp vanilla

½ c all purpose flour

½ c whole wheat flour

½ tsp salt

½ tsp baking powder

1/8 tsp baking soda

1 c oats

¼ c nuts – I used crumbs from the bottom of mixed nuts cans that I save – it contains cashews, brazil nuts, almonds and a few others

½ c  chocolate or carob chips – (remember: chocolate chips have sugar !)

Mix the first 6 ingredients on high speed until well mixed and a bit fluffy. Add everything else except the chocolate chips and blend well. Last, add the chips and scoop onto a baking sheet.

Bake for about 10 mins at 375

These are definitely best warm and fresh – they aren’t super sweet – play with the amounts of honey, stevia and agave to your taste. They tend to stay puffed up like a scone rather than a flat cookie texture when I make them so consider adding cranberries or raisins for a good breakfast treat.

Enjoy!

Let me know if you try the stevia cookie recipe and what you do with stevia too! Buy Stevia online Navitas Naturals Organic Natural Herbal Stevia Powder ~ Large Resealable 8 oz Bag for baking and for smoothies and more.
What are your favorite stevia cookie recipes?