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Pumpkin Custard

Macro Friendly Deliciousness

By Heidi CondelloPublished 4 years ago 3 min read
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We place way too much emphasis on eating the “right” foods or following the “right” diet. Find what works for you, make the lifestyle modification and go for it. I find that the modified Keto lifestyle works best for me and my recipes reflect that. Feel free to modify them so they work for you.

Let me know how you like the Pumpkin Custard by posting on Instagram and be sure to tag me @from_fat_to_fit_at_50 !

Who doesn’t love custard? This is like pumpkin pie without the crust and with better macros. The average piece of traditional pumpkin pie has 320 calories! Below are the nutrition facts for the traditional version:

1 piece (⅛ of a 9” pie)

Calories 323

Protein 2.75 g

Carbohydrate 42 g

Fat 2.75 g

Following a modified Keto lifestyle, that’s way too many empty carbs for me. So, being the pumpkin junkie that I am, I modified my mother’s pumpkin recipe. My mother was the best cook. Raised in the Depression, she found a way to make anything and everything taste great. She did like her sugar though and she had a massive sweet tooth. Fortunately, because of the discovery of Stevia and other natural products, her recipes are relatively easy to modify.

These cups of wonderment taste as good as the real deal with a fraction of the carbs and more protein.

The texture is smooth and creamy, and the flavor is rich. Each bite melts in your mouth. These custard cups are addictive, but don’t worry, they are extremely satisfying and one will be enough.

I used Swerve Brown “Sugar” in place of cane sugar. Just be careful if you are sensitive to sugar alcohols as this can aggravate the GI tract in some individuals with IBS.

This is a simple, easy recipe. You won’t need any special equipment or dishes. I used my mother’s custard cups, but you could easily use a small pyrex dish. I place the cups on a baking sheet to cook.

My ingredients are organic, wherever possible. I feel they offer better nutrition, taste better and are better for the environment. I like to keep things simple, so I place all of the ingredients into my Ninja Blender and blend away. You can also use a hand mixer (whisk) or an electric mixer. Just be sure that all the ingredients are thoroughly blended. There is nothing worse than getting a mouthful of cloves or Swerve!

Servings: Makes 6

Cookware Required: Custard Cups, Baking Sheet, Cooling Rack

Prep Time: 10 Minutes

Cooking Time: 30-35 Minutes

Total Time: 40-45 Minutes

Cooking Temp: 400 degrees F (adjust for altitude and stove idiosyncrasies)

Difficulty Level: Easy

Ingredients

-1 (16oz) can pumpkin puree

-1 (12oz) can evaporated milk

-2 whole eggs

-3/4C loosely packed Swerve Brown Sugar

-1.5 Tsp cinnamon

-½ Tsp ginger

-½ Tsp nutmeg

-¼ Tsp Cloves

Directions

Mix all ingredients well (we just use the ninja blender)

Place the cups onto the baking sheet

Pour the mixture evenly into six custard cups

Bake at 400 degrees

30-35 minutes

Remove from oven and place on a rack to cool

These can be served warm or cold.

Top with whipped cream of your choice.

Cover any leftovers and place in the refrigerator

Nutrition Facts:

Per one custard cup

Calories 133

Fat 6g

Carbohydrate 13g

Protein 8g

Calcium 12.9%

Iron 1.2%

Potassium 91 mg

Vitamin A 85.4%

Vitamin C 2.4%

Thank you for taking the time to read my blog!! For more food ideas, motivation, inspiration and weight management tips follow me on Instagram:

@from_fat_to_fit_at_50

Heidi Condello Certified Weight Management Specialist

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About the Creator

Heidi Condello

Fitness training and proper nutrition have been proven to prevent disease, strengthen your health and improve your confidence and outlook on life. https://heidicondello.issacertifiedtrainer.com

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