Wednesday, July 11, 2012

Paleo Pumpkin Custard

For many years, I've been making my own version of pumpkin custard for my children. It's basically just a crustless, lower fat, lower sugar baked pumpkin pie filling. I love it, my kids love it. Good stuff. But that recipe doesn't fit the Primal lifestyle. So I set out looking at Paleo cooking blogs to find a healthier replacement... and I found it! Here on Health-Bent is a recipe for "Paleo Maple, Pumpkin Custard Cups" that fits the bill. It uses coconut milk instead of cow's milk, contains no Egg Beaters (or eggs), contains lots of healthy fat, and has no refined sugar. It is NOT "sugar free" in that it uses a small amount of real maple syrup to sweeten it, but apparently small amounts are okay on Primal ("but use caution."). I am mainly making this recipe for my kids but I'll sure have a serving when I make it!

Paleo Pumpkin Custard

1 14-oz can of coconut milk
1 14-oz can of plain, unsweetened pumpkin puree
1/3 c Grade B maple syrup (I used slightly less and it was plenty sweet)
1 tsp vanilla
1 tsp cinnamon (I used pumpkin pie spice plus a few shakes of cinnamon)
1 packet of gelatin
1/4 c HOT water

Mix the gelatin in the water to dissolve. Mix everything else in a pot and heat it to almost simmering, whisking occasionally. Take it off the heat and whisk in the gelatin mixture. Pour into ramekins or a pie plate, cover with plastic wrap (touching the custard if you want to prevent a 'skin' from forming), chill a couple of hours until firm. Smaller dishes take less time to chill.

Here are the nutritional stats for 1/6 of the recipe:

169 calories
9.5 g fat
18 g carbs
3 g fiber
14 g sugar
2.3 g protein

I wanted to compare this to my old recipe, so I re-calculated the old one's stats for 1/6 recipe. They seem to have about the same volume overall. Per serving, the Paleo recipe has:

20 more calories
9.3 g more fat
5.3 g less protein
11.4 g less carbs
12.6 g less sugar

My daughter gobbled it up. It does have a coconutty flavor to me, but she didn't notice it. It is super creamy and rich and very satiating. And after I ate a serving, my headache faded and I felt better for a bit. I also haven't gotten hungry again yet! Hope you enjoy it too.


Anonymous said...

That looks delicious! I love that you are taking the old and making them new and healthier for not just yourself but your kids. WTG and I am rooting for ya.

Anonymous said...

I make Primal Pumpkin Pie filling with:

Canned pumpkin
Heavy Cream or H/H
3 eggs
Cinnamon, Ginger, Cloves, Nutmeg spices
Best Grade Stevia (see marks DA)-1/4 tsp
(No coconut milk or flavor..instead a very traditional pumpkin pie filling)
Low Carb too

timothy said...

wow 18 carbs that's about 1/3 of the carbs you eat in a day. it's amazing how quickly they can sneak up on you! looks like a good "treat"

Anonymous said...

Where is the old recipe with lower carbs

Lyn said...


there is a link to the old recipe in the first sentence of this post.