Reminiscent of pumpkin pie, this simple dessert is made using canned or homemade pumpkin puree, or another pureed squash, such as butternut.

  • Preheat oven to 350 F (180 C)
  • Needs six 6-oz (175 ml) ramekin or custard cups, sprayed with vegetable oil cooking spray and,
  • 13- by 9-inch (33 by 23 cm) metal baking pan

Makes 6 servings

  • 2 large eggs
  • 2 large egg whites
  • 1/4 cup packed brown sugar
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon grated orange zest
  • 1/4 teaspoon grated nutmeg
  • 1 cup canned pumpkin puree (not pie filling)
  • 1 cup evaporated skim milk
  • Additional ground cinnamon
  1. In a bowl, whisk eggs and egg whites. Whisk in brown sugar, cinnamon, ginger, orange zest, nutmeg, pumpkin and milk.
  2. Pour pumpkin mixture into prepared custard cups and arrange in a baking pan. Add enough hot water to pan to come halfway up sides of custard cups.
  3. Bake in preheated oven for 30 to 35 minutes or until toothpick inserted in the center comes out clean. Remove from water bath and let cool slightly, then refrigerate for at least 4 hours, until chilled, or for up to 2 days.
  4. Using a fine sieve, sprinkle tops with cinnamon before serving.

Tip: If using homemade pumpkin or squash puree, made sure to drain off excess liquid. The puree should be quite thick, to resemble the thickness of canned puree.

Nutrition info per serving:

  • Calories 113
  • Carbohydrate 18 g
  • Fiber 1 g
  • Protein 7 g
  • Fat 2 g
  • Saturated fat 1 g
  • Cholesterol 64 mg
  • Sodium 93 mg

Food choices: 1 carbohydrate, 1/2 meat and alternatives

– from the cookbook, “The Diabetes Prevention and Management Cookbook,” by Johanna Burkhard and Barbara Allan, RD, CDE. Published in cooperation with the Canadian Diabetes Association.

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