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Healthy Holiday Swap: DIY Pumpkin Yogurt

FitSugar — Fri, 06 Nov 2009 03:47:40 -0800

I love pumpkin-flavored anything - pies, muffins, cheesecake, even ice cream! But gorging on too many sweet pumpkin treats can leave me with a sick stomach full of unhealthy fats and sugars. One way I've been satisfying my pumpkin cravings is by making my own pumpkin-flavored yogurt at home.

It's really easy to do, just mix plain yogurt with canned pumpkin puree. If you're trying to cut back on sugar, use 100 percent pure pumpkin puree and add your own spices and sweetener. If you want the instant flavors of pumpkin pie, mix yogurt up with canned pumpkin pie puree that's been sweetened with sugar and spices.

I sometimes use vanilla yogurt with the pure pumpkin mix just to give it a little sweetness, and if I'm craving the texture of pumpkin pie, a nice sprinkling of healthy granola or oats seems to do the trick.

Share your healthy snack ideas in our Snack Attack group!

Healthy Holiday Recipe: Healthy Pumpkin Pie

FitSugar — Sun, 23 Nov 2008 03:30:00 -0800

What's a Thanksgiving meal without a slice of tasty pumpkin pie? Even though this dessert is technically made with a vegetable, it's traditionally high in saturated fat because of the butter used to make the crust, the whipped cream or condensed milk, and not to mention eggs. More than a few of you asked for a pumpkin pie alternative and here's a lowfat version made with silken tofu (to add protein and creaminess), and a pre-made graham cracker crust (it's lowfat and also makes your life easier).

To see how I make a healthier version of this Thanksgiving favorite read more.

Lowfat Vegan Pumpkin Pie
VegWeb.com

Ingredients

1 can (16 ounces) pureed pumpkin
3/4 cup sugar or Sucanat (or 1/2 cup maple syrup)
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/2 teaspoon ground nutmeg
3 tablespoons cornstarch to firm up the pie filling
1 package (10-12 ounces) silken/soft tofu
1 9 inch graham cracker crust pie shell (I used one from Arrowhead Mills)

Directions

Preheat oven to 425° F.
Mix the pumpkin and sugar. Add salt, spices, cornstarch and tofu, mix thoroughly.

Pour mixture into pie shell and bake for 15 minutes.
Lower heat to 350° F and bake for another 60 minutes. Chill and serve.

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Do you have a healthy snack or recipe to share? Then share it in the Lite'n it Up - Healthy Recipe Group and I might just post it on FitSugar.

Pie Breakdown

FitSugar — Wed, 14 Nov 2007 10:15:00 -0800

To many of us, Thanksgiving means pies - lots and lots of pies. From apple pie to pumpkin pie, you're most likely going to encounter at least a slice or two this holiday season. When you do, use this breakdown to make the best decisions about which pies you could (and shouldn't) indulge in.

To see the pie breakdown, just read more

Pie (1 slice 1/8 of pie)	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Sugar (g)
Apple Pie	410	23	30	48	23
Banana Cream Pie	460	29	95	43	26
Blueberry Pie	390	23	30	43	14
Cherry Pie	440	23	30	55	20
Chocolate Mousse Pie	247	15	437	28	0
Coconut Cream Pie	403	27	135	35	24
Key Lime Pie	430	21	140	54	43
Lemon Meringue Pie	330	11	45	56	41
Pecan Pie	503	25	95	63	31
Pumpkin Pie	316	15	50	46	27
Strawberry Rhubarb Pie	400	23	45	45	19

Source

Lite'n It Up Group Feature: Tofu Pumpkin Pie

FitSugar — Tue, 09 Oct 2007 13:30:00 -0700

To me, nothing says fall more than pumpkin pie, and I think user llendril read my mind when she posted a tasty recipe for Tofu Pumpkin Pie in the Lite'n It Up Healthy Recipe Group. What's more? She paired it with my new favorite, goat's milk ice cream. Yum!

To see the recipe, just read more

Tofu Pumpkin Pie from llendril

fall is here.
it's obvious-- from the weather to the changing leaves to the crop of non-rerun television shows.

and then, of course, to the grocery store produce section.
the pomegranates have arrived. the apples look wonderful. squash lie around in abundance.
and, of course, there is no better time to enjoy the wonderful, autumn-appropriate flavor of pumpkin pie.

if you know me or my cooking style at all, i never can seem to just leave well enough alone. i enjoy finding ways to make things more healthy, or perhaps just slightly more interesting. so when i came across the following recipe for pumpkin pie, i was sold on both counts.

tofu pumpkin pie
adapted from morinu.com

* 18 ounces lite extra-firm tofu
* 2 cups canned (or cooked) pumpkin
* 2/3 cup honey
* 1 teaspoon vanilla extract
* 1.5 teaspoons ground cinnamon
* 3/4 teaspoon ground ginger
* 1/4 teaspoon ground nutmeg
* 1/4 teaspoon ground cloves
* 1 9" reduced-fat prepared graham cracker crust

1) preheat oven to 350°
2) drain tofu. place in a food processor and process until smooth
3) add remaining ingredients. process until well-blended
4) pour into pie crust. bake for about an hour
5) remove from oven and chill until firm

this pie is ridiculously easy to make (especially when using a store-bought crust). throw everything into a food processor and . . . you're pretty much done. it's even easier if you choose to use 1 tablespoon of pumpkin pie spice instead of the individual spices listed above. i went with the individual ones and i have to admit, something seemed slightly off. if i make this again in the future, i will probably make sure to have the pre-mixed pumpkin pie spice on hand first.
aside from that, i thought this pie was very pleasant. i ate it with vanilla goat milk ice cream (the best ice cream i have come across to date). the combination was wonderful. the pie on its own was very tasty-- forget flour and sugar and evaporated milk or whatever ingredients a normal pumpkin pie will generally include. tofu and honey are apparently all you need to produce a nicely-textured and delicious pumpkin pie dessert. this is dairy free and quite good for you, between the tofu and the pumpkin. i see no faults with this whatsoever, and would even consider serving it as the main pumpkin pie at thanksgiving.

t.g.i.f. - thank goodness it's fall!

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Food Review: Clif Bar Spiced Pumpkin Pie

FitSugar — Wed, 12 Nov 2008 10:00:00 -0800

You know Thanksgiving can't be too far off when you spy pumpkin pie flavored Clif Bars at your grocery store. Drawn in by the allure that surrounds special holiday flavored foods, I had to have a taste. Plus, I really love pumpkin pie. I was also curious if this flavor might make the cut as a healthy stocking stuffer, since Clif Bars are great for long rides and hikes.

Nutritionally speaking, the Spiced Pumpkin Pie lines up with all the other flavors of Clif Bars. However, this one has a thin coat of icing on one side, similar to Luna Bars, also made by Clif. I guess a bit of icing dresses up this energy bar and makes it seem a bit more festive.

To see what I thought of the flavor and the nutritional info, read more.

Here is the list of ingredients: Organic Brown Rice Syrup, ClifProTM (Soy Rice Crisps [Soy Protein Isolate, Rice Flour, Malt Extract], Organic Roasted Soybeans, Organic Soy Flour), Soy White Chocolate (Organic Evaporated Cane Juice, Cocoa Butter, Soy Flour, Soy Lecithin, Natural Flavors), Organic Rolled Oats, Organic Evaporated Cane Juice, Dried Pumpkin, ClifCrunchTM (Apple Fiber, Organic Oat Fiber, Organic Milled Flaxseed, Inulin [Chicory Extract], Psyllium), Organic Dried Apples, Organic Raisins, Organic Date Paste, Organic Soy Butter, Organic Dry Roasted Almonds, Natural Flavors, Sea Salt, Colored with Annatto.

Serving Size	One bar
Calories	240
Total Fat	5 g
Saturated Fat	2 g
Cholesterol	0 mg
Sodium	140 mg
Carbs	45 g
Fiber	4 g
Sugar	23 g
Protein	10 g

Although I liked the taste of the Spiced Pumpkin Pie bar, the flavor seemed cloying after I had eaten only half of it. I gave the remaining half to my husband and he had a similar reaction. All in all, we were happy to share since the entire bar just seemed like too much in terms of taste. As always, just half of the bar fueled my run an hour after after eating, which is why I am a fan of Clif Bars. I am going to stick with the regular flavors and get my holiday flavor fix somewhere else. Have you been suckered into the seasonally flavored Clif Bars too? They come in Iced Gingerbread and Pear Apple Strudel as well. If you've tried them let me know what you think.

Healthy T-Day Dessert: Pumpkin-Carrot Bars With Cream Cheese Frosting

FitSugar — Sat, 21 Nov 2009 03:30:05 -0800

Thanksgiving is fast approaching, and my love of all things pumpkin is hardly waning. From yogurt to muffins, I relish this tasty flavor of Fall. If you're looking for a pumpkin pie alternative, these pumpkin-carrot bars are delish. The bit of cream cheese frosting adds a deceptive element of decadence.

Low in calories while remaining full of flavor, these pumpkin bars make a great dessert - perfect for potlucks (much easier to share with large groups than pies) and they're relatively guilt-free. They're high in vitamin A - and trust me you cannot even taste the shredded carrot - and a bar only contains 70 calories and less than two grams of fat. With nutritional stats like that, it's OK to go back for seconds.

Check out the recipe when you read more.

Pumpkin-Carrot Bars With Cream Cheese Frosting
Modified from SparkPeople

Ingredients

2 cups whole wheat pastry flour
2 teaspoons pumpkin pie spice
2 teaspoons baking powder
1 teaspoon baking soda
1 cup sugar
1/2 cup brown sugar
1/3 cup Earth Balance (or other butter substitute)
2 eggs
2 large egg whites
1 can (15 oz.) pumpkin pie filling
2/3 cup finely shredded carrot

Cream cheese topping:
4 ounces light cream cheese, softened
1/4 cup sugar
1 tablespoon skim milk

Directions

Pre-heat oven to 350° F. Spray a 15 x 10 jellyroll pan with cooking spray.
In small bowl, whisk flour, pumpkin spice, baking powder, and baking soda.
In larger bowl, use electric mixer to beat sugar, Earth Balance, and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.
Add flour mixture and mix until well blended. Spread onto greased pan.
To prepare cream cheese topping: mix together cream cheese, sugar, and milk until thoroughly blended.
Drop teaspoon-fulls of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.
Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.
Cool in pan completely on wire rack before cutting into squares.

Makes 48 squares.

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Looking for more healthy recipes? Then check out the Healthy Recipe Group - the name pretty much says it all.

FitSugar Roundup

FitSugar — Sat, 21 Nov 2009 05:50:03 -0800

You can go easy on the butter in your mashed potatoes when you use Yukon Gold spuds.
New Moon star Nikki Reed says hiking with her boyfriend is her fitness secret.
How well do you know the calorie counts of Starbucks's holiday drinks?
Worried about falling off the healthy wagon? Here are eight ways to get back on track.
I'm curious to know how many days a week you work out.
Ashlee Simpson-Wentz firmly believes in taco night and baby weights.
If you're starting to strength train, check out this guide to beginning weights for lifting.
Learn just how long you need to exercise in order to burn off a slice of T-day pumpkin pie.
I have some great gift ideas for the healthy cook in your life.
Learn a bit more about the fat-burning zone.

Turkey Breakdown: Light, Dark, and Tofurky

FitSugar — Thu, 19 Nov 2009 10:00:29 -0800

The main course for Thanksgiving has traditionally been turkey. This meat can be a great source of lean protein, but some parts of the bird are healthier than others. To see how your turkey choices add up, check out the nutritional info of this meat and also a meat-free option.

Which has more calories, white or dark meat? To find out read more.

Meat Type (4 ounce serving)	Calories	Saturated Fat (g)	Cholesterol (g)	Protein (g)
White meat	158	.4	97	34.1
White meat with skin	185	1.4	107	32.5
Dark meat	183	1.6	127	32.6
Dark meat with skin	206	2.4	132	31.3
Wing (2.1 oz.)	98	.7	61	18.5
Wing with skin (3.2 oz.)	186	2.4	104	24.9
Leg (thigh and drumstick)	180	1.4	134	333
Leg (thigh and drumstick) with skin	192	1.9	79	32.2
Tofurky Feast (1/5 of the roast, 5.2 oz.)	250	6	0	34

While dark meat does contain more calories, fat, and cholesterol, it also contains a considerable amount of iron, so go ahead and eat that drumstick you crave. Keep in mind that the skin contains a ton of calories and fat, so feel free to indulge a little, but don't go overboard. As for the Tofurky, I'm surprised to see that a serving size contains so many calories, but at least it's low in saturated fat and high in protein.

Enjoy whichever main course you choose, but remember that these numbers don't include stuffing, mashed potatoes, or gravy on the side. If you want to save room for a slice of grandma's famous pumpkin pie, limit the turkey fixings.

How to Work Off Thanksgiving Calories

FitSugar — Wed, 18 Nov 2009 09:00:08 -0800

If you're worried about devouring a huge Thanksgiving meal and what that will mean to your waistline, have no fear. You can have your cake - I mean pie - and eat it too, you just have to get moving afterward. After the break, check out the calorie amounts for your favorite Thanksgiving foods and find out some ways you can work off those tasty calories.

To see the chart, read more.

Food	Amount of calories	Activity
6 oz. mulled wine	156	Swimming laps moderately for 20 minutes will burn 158 calories.
3.5 oz. white turkey meat	156	20 minutes of football burns 158 calories.
3.5 oz. dark turkey meat	186	Sneak away for a 20-minute jog and burn 197 calories.
1/2 cup mashed potatoes	150	Burn 158 calories by walking briskly for 40 minutes.
1/2 cup gravy	150	44 minutes of cleaning burns 152 calories.
1 small baked sweet potato	54	Stretching for 15 minutes burns 59 calories.
1/2 cup stuffing	180	A 23-minute bike ride at a moderate pace will burn 181 calories.
1 slice apple pie with 1/2 cup ice cream	555	Hiking for an hour and 35 minutes will burn off 561 dessert calories.
1 slice pumpkin pie	180	Take the family bowling for an hour and burn 180 calories.

Run Before Your Feast: Turkey Trot

FitSugar — Fri, 06 Nov 2009 08:00:31 -0800

My new Thanksgiving motto is, "Burn your pie to earn your pie." And that's burn as in calories. According to Runner's World, the amount of calories burned running a 5k is quite similar to the calories found in a slice of pumpkin pie. I thought that little comparison might inspire you to sign up for a Thanksgiving Day race, aka a Turkey Trot.

Many running clubs host these events in neighborhoods and suburbs not considered typical race venues. High school cross country teams also sponsor these fun runs as fundraising events. And let me tell you, not only are they fun, but they're a great way to start your day.

You can find an event near you at Active.com. If you're lucky, you might even get a cool race t-shirt like these from my last two fun runs on T-day. And don't forget to join the RunningSugar Group, where hard-core runners and newbies dish about the delights of running. Tell me, are you racing on T-day?