It can sometimes be tricky to eat healthfully during the holidays. Temptation seems to lurk around every corner in the form of pumpkin pie, Christmas cookies and of course, egg nog. It’s difficult not to indulge so we wanted to share a few recipes that will help you indulge your sweet tooth without throwing you off track. Remember to watch your serving size. Enjoy!
Holiday Pumpkin Pudding
Created by Martha Krachenfels, MS, RD
Appropriate for Stages 2,3,4
Yields approx: 1 ½ cups (Can be doubled to make 3 cups). Calories and Protein will vary depending on the type of protein powder you use. A normal serving for all stages would be ¼ to ½ cup.
1 Package (1 oz) of Butterscotch Sugar Free Instant Pudding.
1 Cup Skim Milk
2 Scoops of Unflavored protein powder (you might also try vanilla flavored)
½ Cup Canned Pumpkin (NOT pumpkin pie mix)
½ tsp. pumpkin pie spice
¼ tsp. cinnamon
1/8 tsp. of nutmeg
1/8 tsp. ginger
Add 2 scoops of protein powder to 1 cup of cold skim milk. Mix thoroughly by shaking or stirring. Place the Sugar Free Butterscotch Instant dry pudding mix into a bowl. Add spices to dry pudding mix and mix thoroughly with a fork. Pour the milk/protein powder mix into the bowl of dry pudding and spices. Add ½ cup canned pumpkin. Stir or beat until thoroughly mixed (a wire whisk or mixer works best). Place in small container and chill in the refrigerator. Enjoy!
1 box (1 oz.) sugar-free, fat free instant white chocolate pudding mix
2 Cups of skim milk
½ tsp peppermint extract
3 drops red food coloring
2 Cups of sugar-free Cool Whip
In a bowl, mix pudding mix, milk, peppermint extract, and food coloring. Whisk for 2 minutes. Refrigerate for 5 to 10 minutes. Add Cool Whip and mix for 2 additional minutes. Spoon into parfait glasses. Sprinkle with crushed peppermint candies. Makes 5-3/4 cup servings. Each serving: 102 Cal, 0 g total fat, 313 mg sodium, 19 g carbohydrate, 3 g protein.
Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, RD; http://www.QuickandHealthy.net Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association
Quick and Easy Eggnog
4 Cups skim milk
1 package (4-svg. Size) sugar-free vanilla instant pudding
1 Tbsp. vanilla flavoring
½ tsp. rum flavoring
½ tsp. ground cinnamon
½ tsp. ground nutmeg
Mix all ingredients. Chill and serve. Makes 8 servings.
1 serving (1/2 cup) provides: 53 Calories, 4 gm Protein, 9 gm Carbohydrates, 0 gm Fat.
UNJURY Chocolate Peanut Butter Balls
¾ cup Reduced Fat Peanut Butter
3 scoops Chocolate UNJURY
Measure reduced fat peanut butter and add to mixing bowl. Add Chocolate UNJURY, 1 scoop at a time, stirring well after each scoop until dough is formed. Roll dough into 11 balls. Freeze overnight. Store in freezer or refrigerator until ready to serve. The peanut butter will soften when left at room temperature. Nutrition Facts per ball: 10 grams protein, 9 grams carbohydrate, 6.5 grams fat, 3 grams sugar, 131 calories
Optional additions: dried fruit (raisins, cranberries or cherries), spices (cinnamon or nutmeg), oatmeal, chopped nuts (pecans, walnuts, almonds)
UNJURY Winter Spice Latte
1 scoop Vanilla UNJURY
½ cup Skim Milk
½ cup Coffee (regular or decaf)
1 tsp Cinnamon
¼ tsp Ginger
Measure Skim Milk into a microwave safe mug. Heat Skim Milk in microwave (below 130 degrees). Stir ½ cup Coffee (below 130 degrees) into warm Skim Milk. Slowly add 1 scoop Vanilla UNJURY and stir until dissolved. Sprinkle cinnamon and ginger and mix well (amount of cinnamon and ginger may vary depending on your personal taste). Nutrition Facts: 149 calories, 24 grams protein, 12 grams carbohydrate, 0 grams fat.
Lactose Free Milk, Soy Milk OR Rice Milk may be substituted in place of the Skim Milk. Nutrition Facts are based on Skim Milk. Be sure to check the label for variation in nutrition facts.
photo by Isaac Wedin