RSS Feed

Tag Archives: Pumpkin

Spiced Pumpkin Mousse – alternative to traditional pumpkin pie

Girls eating spiced pumpkin mousseTraditionally, everyone loves pumpkin pie during the Thanksgiving season.  But, pumpkin pie, even totally made from scratch, has a lot of sugar.  So, here is another option that has all the pumpkiny goodness, but less sugar and empty calories.  It is also a lot easier and faster to make!

We try not to eat a lot of unfermented soy in our family.  I realize that if you are a vegetarian or vegan, soy is probably a necessity, but since we eat dairy, eggs, and meat, we have lots of other protein options.  However, I found a recipe a couple of years ago from Clean Eating magazine for a Pumpkin Mousse that tastes just like the inside of a pumpkin pie and it does use silken tofu. Since this is something we only enjoy a few times a year, around Thanksgiving, I do make it with tofu.  But, I try to find tofu make from non-GMO (genetically modified) soybeans.  The organic ones are non-GMO.

Spiced Pumpkin Mousse
Serves 10

  • 2 15 oz. cans 100% pure pumpkin purée (not pumpkin pie filling)
  • 1 1-lb pkg silken tofu, drained well
  • 1/2 cup pure maple syrup
  • 1 Tbsp pumpkin pie spice (OR 1.5 tsp cinnamon + 3/4 tsp ginger + 1/4 tsp nutmeg + 1/4 tsp cloves, all ground)
  • 1/8 tsp sea salt (optional)

In the bowl of a food processor combine pumpkin and tofu.  Process until combined, about 30 seconds.  Add maple syrup, all spices, and optional salt.  Process until combined, about 30 seconds more. Transfer mousse to a resealable container, cover and refrigerate for at least 4 hours. Drain any water that has accumulated from mousse.  Give it a quick stir and scoop 1/2 cup mousse into each of 10 small glasses or ramekins. 

Top each serving with homemade whipped cream if you would like or to be even healthier some real yogurt mixed with a little honey and vanilla.  In the pictures, I have placed a layer of plain yopurt and a drizzle of honey between two layers of mousse.  There is more yogurt on top.  Keep mousse refrigerated until ready to serve.

– Stacey

Spiced Pumpkin Mousse

The nutritional info from’s recipe analyzer, but not including a whipped cream or yogurt topping, this is just for 1 serving of the mousse.  Lots of Vitamin A and a pretty good amount of fiber and protein for a dessert!

Pumpkin Pie Steel-Cut Oatmeal – in less than 10 minutes

As I mentioned in a earlier post, we eat a lot of oatmeal and usually it is the steel-cut kind.  But, that takes too long to cook in the morning, like 40 minutes, right?  Not really, as I base mine on this easy and relatively fast recipe for 7 minute stove top steel-cut oatmeal. That is how I make oatmeal about 75% of the time now.
Of course, you can always make your oatmeal ahead and just heat it up in the morning.  But, it is simple to soak the oats overnight and then they cook in a jiffy.  When I make oatmeal, it is enough to feed four elementary kids plus one adult.  I usually end up with one or two extra servings of oatmeal and Emma and I have it the next morning since she LOVES oatmeal.
You can use the basic recipe and then add dried fruit and spices to your preference, or add nothing and just enjoy the oaty goodness.  I add the flax-seed to boost the Omega-3’s.  Today’s breakfast was:
Pumpkin Pie Steel-cut Oatmeal
  • 1 cup steel cut oats
  • 1 cup milk

    Pumpkin Pie Oatmeal Ingredients

    Pumpkin Pie Oatmeal Ingredients

  • 1 cup canned pumpkin
  • 1 dash sea salt
  • 1 tsp pumpkin pie spice (a mixture of ground cinnamon, ginger, nutmeg, and allspice)
  • 2 Tbsp real maple syrup or honey (not HFCS stuff)
  • 1/2 cup chopped pecans or walnuts (optional)
  • 2 Tbsp ground flax-seed (optional)
  1. The night before (or at least 6 hours before), soak the oats in about 3-4 cups of plain water with about 2 Tbsp of whey, kefir, buttermilk, or lemon juice added.

    Pumpkin Pie Oatmeal in pot

    Pumpkin Pie Oatmeal in pot

    (Note: the whey, etc. is optional, it would work with just the water, but the whey helps to “pre-digest” the oats and allows your body to get more nutrients out of them).

  2. In the morning, drain oats in a fine-meshed sieve, rinse with water, and then drain again.
  3. Place the drained, soaked oats and all other ingredients in a pot, bring to slight boil, reduce heat to low and simmer for 10 minutes until thickened.  Serve with cream if desired.
     Pumpkin Pie Oatmeal in bowl with cream

 This morning’s taste test results from the kids were:

Eating Pumpkin Pie OatmealEmma: 5 out of 5 stars

Julia: 4 out of 5 stars (she is not an oatmeal lover, but this was the best she has had)

Leah: 5 out of 5 stars

Sarah: 4.5 out of 5 stars (she didn’t like the pecans, otherwise it would have gotten 5)

– Stacey

Almost all the fat comes from the pecans, so if you omit those, it is low-fat.  Either way, you get lots of Vitamin A from the pumpkin.  Nutritional Analysis (including pecans) assuming 8 servings from

Pumpkin Pie Oatmeal Nutrition Analysis

%d bloggers like this: