Make your pumpkin treat better for you

Dr. Kristina Fruechtl Blog

Here is a fun fall recipe sure to satisfy your love of pumpkin AND your goal of health!

For those who are grain-free or Paleo-friendly, this is not the recipe for you.  There will be more recipes along those lines in the future.  However, if you are eating grains as part of a healthy diet, then this IS for you.  If you don’t eat gluten, then substitute a gluten-free flour – the texture may be a little more dense and not as fluffy, but it will still be tasty.

I would recommend using organic coconut oil (melt it and cool it so it is still in liquid form) and consider decreasing the brown sugar amount in half.  Most times you can cut the amount of sugar at least in half and still have a traditional baked item taste good.  If you are used to eating sugar, then you will likely notice the difference, but if you are used to not eating refined sugar then it will still taste sweet.

To keep your blood sugar balanced when having a sweet treat like this, combine it with some extra protein and fat.  A little bit of real organic butter or ghee is good.  Have it like a piece of toast with scrambled eggs (and veggies for even more fiber).

This recipe comes from The Mayo Clinic Diet.

Pumpkin-hazelnut tea cake

If pumpkins are in season, roast a small pie pumpkin and puree the flesh in a blender or food processor for this loaf cake. Otherwise, use canned pumpkin.


3 tablespoon oil, canola
3/4 cup(s) pumpkin, puree or homemade
1/2 cup(s) honey
3 tablespoon sugar, brown (packed)
2 egg(s) lightly beaten
1 cup(s) flour, whole-wheat (whole-meal)
1/2 cup(s) flour, all-purpose (plain)
2 tablespoon flax seeds
1/2 teaspoon baking powder
1/2 teaspoon allspice, ground
1/2 teaspoon cinnamon, ground
1/2 teaspoon nutmeg, ground
1/4 teaspoon cloves, ground
1/4 teaspoon salt
2 tablespoon nuts, hazelnuts, chopped


Preheat the oven to 350 F. Lightly coat an 8-by-4-inch loaf pan with cooking spray.

In a large bowl, using an electric mixer on low speed, beat together the canola oil, pumpkin puree, honey, brown sugar and eggs until well blended.
In a small bowl, whisk together the flours, flaxseed, baking powder, allspice, cinnamon, nutmeg, cloves and salt. Add the flour mixture to the pumpkin mixture and, using the electric mixer on medium speed, beat until well blended.
Pour the batter into the prepared pan. Sprinkle the hazelnuts evenly over the top and press down gently to lodge the nuts into the batter. Bake until a toothpick inserted into the center of the loaf comes out clean, about 50 to 55 minutes. Let cool in the pan on a wire rack for 10 minutes. Turn the loaf out of the pan onto the rack and let cool completely.
Serves 12
Nutritional Information (per 1 slice):
Calories: 176
Total Fat: 6g
Saturated Fat: 1g
Sodium: 80mg
Carbohydrates: 28g
Dietary Fiber: 3g
Protein: 4g