Pumpkin Custard

Easy to prepare and bring to any party. You get the warmth and comfort with a delightful texture that will remind you of pumpkin pie and holiday cheer. Yes PLEASE!

1 1/2 cups pumpkin puree solid packed*
1 cup evaporated skim milk
3/4 cup liquid egg substitute such as egg beaters
2 T real maple syrup
1 t maple flavor
1 t vanilla extract
1 t pumpkin pie spice

Preheat oven to 350 degrees. Whip all ingredients together until smooth and creamy in texture. Place 1 cup of uncooked custard into 6 separate ramekin dishes.
Place dishes on a cookie sheet and bake in the center of the oven for 30 minutes. The custard will jiggle when you shake the cookie sheet; PERFECT! Cool it on a wire rack for 15 minutes and the custard will set and the family will gather wondering when they can eat it all up.
Dollop each with 2 T whipped cream and serve or chill safely for up to 3 days in the fridge.

Each 1 cup serving is:
114 calories
3 gram of fat
16 grams carbohydrates
8 grams protein



*do not use pumpkin pie filling.
For more recipes like this please check out our book Squeaky Gourmet at your local bookstore. If your store does not carry the book on the shelf let them know you want it!

Pumpkin Pancakes with Coconut and warm Cinnamon Apples

The crisp autumn air carries the smell of dried leaves and ripe apples. Pumpkins are sitting on almost every porch in my neighborhood street right now and the cool night air covers our lawns at just about dinner time now. It is Fall in New England.
When I think of comfort foods for fall i think of pumpkin pie, baked apples, and roasted turkey. This recipe is perfect comfort food for the fall. great for Sunday breakfast or a warm dessert after dinner.



2 c. Old Fashioned Oats -- Put into food processor to make smaller but not till texture of flour.

4 Eggs

8 Egg Whites

1 c Pumpkin Puree

2 t Cinnamon

½ t Nutmeg

½ c Vanilla Rice Milk or Skim Milk

1 t Vanilla



Combine all ingredients and blend well. If your batter is too thin for your liking, let it just sit for 5-10 minutes and the oats will soak up some of the liquid. Heat a large nonstick skillet to med heat, coat pan lightly with no stick oil spray and add ¼ of the batter. Spread the batter out with the back of a spoon if it’s thick to make a big pancake. Cook pancake on both sides until golden brown. While the cakes are cooking make the topping.



2 Apples cored and thinly sliced (I use a crispy tart apple for this like a Fuji, Braeburn or Honeycrisp)

3 T Honey

2 T Shredded or Flaked Coconut

1 t Cinnamon

2 T Orange Juice, Apple Juice or Water



Mix all together and cook in microwave for 2-3 minutes. Use as the syrup for the pancakes. Put ¼ of the apple mixture on each cake. You can also add a little maple syrup or sugar free syrup.



Per Serving:

Calories-- 388

Fat-- 10 g

Protein— 20 g

Carbohydrates-- 58 g



20% protein/ 23% fat/ 56% carbs





If you want less fat, substitute two egg whites for a whole egg and for a little variety, substitute ½ of the pumpkin with mashed sweet potato, applesauce, or banana. This meal is so flexible as far as flavors and additions. Use your imagination and make it your own. Enjoy the season and the comforting flavors that come with it.