PUMPKIN PROTEIN CUSTARD (dairy-free, paleo)

My entire family loves this custard. It tastes like pumpkin pie filling, except that it contains no dairy or added sugar and is packed with vitamins, antioxidants, and protein (over 13 grams per serving, plus more with the “mousse” topping). In fact, it’s healthy enough that this Dr. Mom often serves it for breakfast!

Pumpkin is incredibly nutrient dense. One cup of mashed pumpkin has only 50 calories but delivers 200% of your recommended daily intake of vitamin A and more potassium than a banana! Because it is low-calorie and fibre-rich (3 grams/cup), pumpkin helps you to feel full and is a great choice for healthy weight control. It is also rich in powerful antioxidants that have anti-aging benefits for the eyes and skin and may help to protect against cancer, hypertension and heart disease. 

For this recipe, you can use homemade or canned pumpkin purée.  Homemade purée is actually very simple to make and I have provided directions below.  If using canned, be sure to get pure pumpkin and not pie filling, which is full of refined sugar.  In Toronto, I have purchased small cans of organic purée from Summerhill Market, Whole Foods, Longo’s, and Pusateri’s.

Ingredient for 6 servings:

• 1 1/2 cups pure pumpkin purée

• 3 pasture-raised eggs

• 1 cup unsweetened almond or nut-free milk

• 1/4 cup Further Food collagen (optional)

• 1/2 cup Lakanto Golden sugar-free monk sweetener (or substitute coconut sugar)

• 1 Tbsp maca powder (optional)

• 2 tsp pumpkin pie spice

• 1 tsp pure vanilla extract

• optional toppings: plain Greek or coconut yogurt, Pumpkin Protein “Mousse” (below), nut butter, nuts/seeds, cacao nibs, a sprinkle of cinnamon or pumpkin pie spice, or toppings of choice

Directions:

1. Preheat oven 350F.

2. Put all ingredients into blender container and blend until smooth.

3. Divide custard into 6 standard ramekins and bake for 40 to 45 minutes.

Serve chilled with toppings of choice. Above I added homemade probiotic coconut yogurt and a sprinkle of pumpkin pie spice. Below I topped with Pumpkin Protein “Mousse”, pumpkin pie spice, and toasted pumpkin seeds.

Pumpkin Protein “Mousse” (yogurt-based)

This yogurt-based Pumpkin Protein Mousse is great on its own or used as a topping for custard, oats, chia pudding, muffins, toast, or pumpkin bread!

Mix together until smooth:

• 1 cup thick plain probiotic Greek or coconut yogurt

• 2 to 4 Tbsp pure pumpkin purée, adjusted to taste

• 2 Tbsp Nuzest Clean Lean Smooth Vanilla protein powder

• 1/4 to 1/2 tsp pumpkin pie spice, adjusted to taste

• Swerve sugar-free confectioners’ or Lakanto Powdered sugar-free sweetener, or sweetener of choice, adjusted to taste

Pumpkin Custard topped with Pumpkin Protein Yogurt, pumpkin pie spice, and toasted pumpkin seeds.

Homemade Pumpkin Purée

Be sure to use a pie pumpkin since they have better texture and sweetness for eating.

Preheat oven to 400F.  Cut the pumpkin in half lengthwise and scrape out the stringy pulp and seeds.  These can later be washed & roasted for a delicious healthy snack!  Place flesh-side down on cookie sheet lined with parchment.  Bake for 30 to 45 minutes until the flesh is nice and tender when pierced with a fork.  Cool for an hour.  Then use a large spoon to scoop the pumpkin out of the skin and put it into a blender or food processor. Blend until smooth.

Homemade Pumpkin Purée can be stored in an airtight container in the fridge for 4 to 5 days, or frozen for up to 3 months.