Pumpkins have always been a staple ingredient during Halloween and Thanksgiving celebrations. However, they’re more than just a nutritious comfort food for the cold autumn and winter months, since they also make for a great ingredient all year-round. This rich and creamy Keto Pumpkin Pudding Recipe from Ruled.me is a perfect dessert that you can whip up any time the weather gets chilly. Take comfort in every bite as you taste its warm spices and delicate sweetness, courtesy of the pumpkin.
Comforting Keto Pumpkin Pudding Recipe
- 5-10 drops of liquid stevia or 3 tablespoons granulated monk fruit / luo han guo monk fruit
- 1 teaspoon ground flaxseeds
- 1/2 teaspoon pumpkin pie spice
- Pinch of salt
- 1/4 cup organic pumpkin puree
- 3 medium organic, pastured egg yolks
- 1 teaspoon vanilla extract
- 1 1/2 cups organic whipping cream
For cream mixture:
- 1 cup organic whipping cream
- 5 drops liquid stevia or 1 tablespoon granulated monk fruit
- 1/2 teaspoon vanilla extract
- With the burner turned off, in a small pot combine 5-10 drops of liquid stevia or 3 tablespoons of granulated monk fruit, flaxseed, pumpkin pie spice, and salt.
- Add pumpkin puree, yolks and 1 teaspoon vanilla extract to the dry ingredients mixture. Stir until thoroughly combined. Turn the stove on low.
- Gradually add in the 1 1/2 cup of whipping cream, whisking between each addition. Once all of the cream has been added, bring the mixture to medium heat.
- Whisk the mixture, whisking constantly until the mixture thickens, about 4 to 7 minutes. When thickened, remove from heat and transfer into a bowl.
- Place the bowl in the fridge, removing to stir every 10 minutes.
- While the base mixture is cooling in the fridge, in a medium bowl, beat 1 cup whipping cream with an electric mixer until stiff peaks form.
- Add remaining sweetener and vanilla extract and beat just until combined.
- Once the base mixture has cooled to room temperature, carefully fold the whipped cream mixture into the pudding base until fully incorporated.
- Transfer the pudding into small serving containers, cover and then place in the fridge for at least 1 to 2 hours before serving.
Here’s Why Eating Pumpkin Is Good for You
Pumpkins are members of the Cucurbitaceae family, along with cucumbers, cantaloupes and squashes. Even though they’ve been grown in North America for over 5,000 years, only a few people know that they’re actually not classified as vegetables. Rather, pumpkins are considered fruits by botanists since they contain the seeds of the plant.
You’re probably familiar with the satisfying taste of pumpkins, but did you know that they’re also packed with various vitamins and minerals? Some of their nutrients include:
The vitamins and minerals mentioned above give pumpkins their antidiabetic, antioxidant, anticarcinogenic and anti-inflammatory properties.1 They also help improve eyesight and prevent eye damage, thanks to their high lutein and zeaxanthin content.
Stevia: The Sweeter and Safer Alternative to Sugar
Sugar makes your body more susceptible to diseases, such as liver damage, metabolic dysfunction and increased uric acid levels. Artificial sweeteners are also found to raise your insulin levels and increase your chances of developing cancer. These are exactly the reasons why I recommend stevia as a natural sweetener, especially for desserts. It’s a safe alternative to table sugar and artificial sweeteners since it doesn’t cause serious health problems or increase blood sugar levels.
Stevia is extracted from the leaves of the Stevia rebaudiana plant, which gets its sweet taste from naturally occurring glycosides. This plant is grown in certain parts of South America, where it has been used for centuries as a natural sweetener.2 Stevia is almost 300 times sweeter than table sugar, so a small amount can go a long way in sweetening your food or drink. Plus, it contains zero calories, so you can consume it without worrying about gaining weight.
The Many Benefits That You Can Reap from a Ketogenic Diet
A ketogenic diet focuses on minimizing carbohydrates, moderating protein and increasing high-quality fat intake. This approach aims to maintain the metabolic flexibility of the body, allowing it to burn fat for fuel more efficiently. Adopting a ketogenic diet can improve your overall health in more ways than one. Here are some of the benefits that you may reap from this dietary approach:
Helps aid weight loss — Reducing the intake of carbohydrates helps burn body fat for energy, eventually leading to weight loss or better weight management.
Prevents inflammation — A ketogenic diet allows your body to burn fat for fuel instead of sugar. This reduces the amount of reactive oxygen species (ROS) and secondary free radicals released by the body, ultimately decreasing the risk of developing inflammation.
Lowers risk of cancer — Cancer cells only use glucose for fuel. Since a ketogenic diet eliminates glucose from your daily food consumption, adopting this dietary approach robs the cancer cells of their source of fuel. As a result, the cancer cells starve to death, lowering your risk of developing this disease.
Increases muscle mass — Ketones share a similar structure to branched-chain amino acids that may be used for building muscle mass. Ketones help improve muscle mass by sparing these amino acids.
Reduces appetite — A ketogenic diet requires lower carbohydrate intake, which may help reduce your appetite, according to studies.
Lowers insulin levels — Your insulin levels spike when you consume a high-carb meal. The ketogenic approach reduces your carbohydrate intake, which keeps your insulin levels low and helps prevent diabetes.
Following a ketogenic diet may be complicated at first, as it requires significant changes to your dietary intake. Fortunately, there are a variety of fun and tasty ketogenic recipes available, like this keto pumpkin pudding, that can help you adjust to this dietary approach without any problems. Make sure that you strictly follow the recommended diet to induce your body into a state of nutritional ketosis in no time.
+ Sources and References