Easy Pumpkin Delight Recipe (Sugar Free)

This no bake pumpkin delight recipe could not be any easier.  What I love about this recipe is the raw ingredients.  I have the pleasure of interviewing supermodel Carol Alt last year for the second edition of my book Eat Pray Get Well – A Journey from Chronic Illness & Brokenness to Wholeness & Healing.  Carol Alt taught me that eating as much food in it’s raw state does wonders for our health.  Incorporating more raw foods doesn’t have to be difficult (think hummus and guacamole.)

pumpkin delight parfaits with pumpkins in the background

Pumpkin delight parfaits with whipped cream and cinnamon

Making pumpkin delight is easy.  As a general rule, all you need to make any sugar and gluten free dessert including this pumpkin delight recipe, is to have a great gluten free flour alternative on hand, as well as a sugar free healthy sweetener.

If you are wanting to prepare a pumpkin delight recipe, but aren’t sure how, and want to know the nutrition in pumpkin, I’ve got it covered in this article.  This recipe is also sugar free and gluten free.

Ingredients You Will Need To Make Pumpkin Delight Recipe

  • 8 oz. cream cheese
  • 1 (15 oz) can organic pumpkin
  • ⅓ cup xylitol ( add an extra tablespoon if you like very sweet)
  • 1 tsp pumpkin spice
  • ½ tsp nutmeg
  • 1 tbs maple syrup (optional) but I like the added flavor.  You can also use this delicious sugar free maple syrup sweetened with xylitol
  • ½ cup whipped cream

Ingredients For Gluten Free Graham Cracker Crust

  • 1½ cups almond flour
  • 4 tbsp lightly salted butter
  • 2 tbs xylitol
  • dash of cinnamon
  • 1 tsp coconut or almond milk

Instructions For Gluten Free Graham Cracker Crust

  • Melt butter
  • Using a fork mix butter with almond flour, xylitol, and milk
  • Place “crust” in parfait type glasses and press into the bottom of the glass

Instructions For Pumpkin Filling

  • Mix cream cheese, pumpkin, xylitol, nutmeg, and maple syrup.
  • Spoon filling on top of gluten free graham cracker crust
  • Top with whipped cream.  Here is my recipe for homemade whipped cream.
  • Spoon more pumpkin filling on top of the whipped cream
  • Top with more whipped cream and cinnamon
  • Depending on the height of the glass repeat this process until you fill the glass to the top

When Is Pumpkin Delight Good to Serve?

In America, we seem to save our pumpkin recipes for the fall and there is good reason for that, pumpkins are harvested in America in the fall.  During the spring and summer months, fresh pumpkin is almost nonexistent.  Thanksgiving tradition causes millions of families to serve pumpkin pie for dessert, but today’s version of the pie is not as healthy as our ancestors version.  Typically what was once a dessert derived from fresh ingredients has become a very highly processed food.

Canned pumpkin has given us a convenient way to extend this Thanksgiving treat to any time of the year.  This recipe is a good choice when experiencing a sweet tooth.  You can satisfy your sweet tooth while simultaneously adding some solid nutrition to your dessert.

pumpkin patch at harvest time
Pumpkin patch on a sunny autumn morning

Nutrition Facts Of Pumpkin

Pumpkin

This large fruit is high in beta carotene, containing even more than carrots!  Beta carotene may reduce the risk of certain types of cancer as well as heart disease per Medical News Today.  Pumpkin also contains vitamins such as C and E and is high in vitamin A.

More Nutrition Facts

Nutmeg

This spice not only yields vibrant flavor but also has some terrific health benefits.  Nutmeg can help relieve inflammation, it is good for our brains, digestion, and gut health.  After doing some research I was surprised to find that too much nutmeg can actually cause hallucinations.  For this reason it is suggested to not consume more than 1.5 tablespoons per sitting.

Almonds

There are so many nutrients in almonds and are a terrific source of antioxidants.  Remember, we need antioxidants to fight off free radicals in our body.  It’s those free radicals that are are major component in aging.   Almonds are also high in magnesium which can help benefit blood sugar.  More benefits of the almond is that they are high in vitamin E, are a good amount of B vitamins, can help lower cholesterol, and help reduce hunger.

Cinnamon

We tend to think of spices such as cinnamon as just an addition of wonderful flavors to our coffee, hot chocolate, or desserts but many, including cinnamon pack a powerful nutritional punch.  Again just like pumpkin, cinnamon may reduce the risk of cancer due to the large amounts of polyphenols in cinnamon.  It also has positive effects on our brain, heart, and can help reduce inflammation.  Just as nutmeg must be consumed in moderation it is the same with cinnamon.  Research has shown that eating too much of a compound called coumarin contained in cinnamon can be harmful to your health.

Related Posts and Television:

In the link below I show you how to make sugar free pumpkin bread on NBC’s Bloom show

Watch as I make sugar free pumpkin bread live on NBC

two women on set of a of cooking television show

two women on a tv set making pumpkin bread

Easy Pumpkin Delight Recipe (Sugar Free)
Author: 
Recipe type: Dessert
Prep time: 
Total time: 
Serves: 4
 
Ingredients
  • FILLING
  • 8 oz. cream cheese
  • 1 (15 oz) can organic pumpkin
  • ⅓ cup xylitol ( add an extra tablespoon if you like very sweet)
  • 1 tsp pumpkin spice
  • ½ tsp nutmeg
  • 1 tbs maple syrup (optional) but I like the added flavor. You can also use this delicious sugar free maple syrup sweetened with xylitol
  • ½ cup whipped cream
  • CRUST
  • 1½ cups almond flour
  • 4 tbsp lightly salted butter
  • 2 tbs xylitol
  • dash of cinnamon
  • 1 tsp coconut or almond milk
Instructions
  1. Mix cream cheese, pumpkin, xylitol, nutmeg, and maple syrup.
  2. Spoon filling on top of gluten free graham cracker crust
  3. Top with whipped cream. Here is my recipe for homemade whipped cream.
  4. Spoon more pumpkin filling on top of the whipped cream
  5. Top with more whipped cream and cinnamon
  6. Depending on the height of the glass repeat this process until you fill the glass to the top
Notes
If you follow the Kaufmann Diet this recipe would be considered Kaufmann 2. The Kaufmann diet is similar to keto. For a full list of what you can eat on the Kaufmann phase 1 and 2 diet I have created an easy post to follow.

Below I hope you will enjoy my interview with supermodel Carol Alt.  She explains what drove her to eating a raw diet and how much better her health is because of it.

 

Why Supermodel Carol Alt Rarely Gets Sick Anymore (My Interview with Carol)

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I have been fortunate to be featured on national Television including PBS American Health Journal, Know the Cause, CTN, ABC, NBC, CBS and more. I was sick for decades, endured many surgeries, took over 100 courses of antibiotics, and then I changed everything and everything changed. My book Eat Pray Get Well is about overcoming a tumultuous childhood, decades of chronic illness, and finding God in the process. Includes exclusive interviews with renowned Cardiologist Dr. Stephen Sinatra, Supermodel Carol Alt, Doug Kaufmann, and many more. Plus 55 gluten free recipes woven throughout. 

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