Baked Pumpkin Custard is a great way to include minerals and vitamins from this low-calorie vegetable that is not just for pies during the holidays.
2 cups Solid Pack or Mashed Cooked Pumpkin
¼ cup Sugar
⅓ cup Splenda Granular
2 tsp Cinnamon
½ tsp Ginger
⅛ tsp Cloves
2 Eggs, slightly beaten
¼ cup Egg Whites
12 oz Evaporated Skim Milk
Preheat oven to 350°F.
Mix together pumpkin, sugar, Splenda, cinnamon, ginger and cloves. Add eggs, egg whites and evaporated milk; whisk until well blended.
Pour into 6 custard cups or 1½-quart casserole dish. Set cups or casserole in large baking pan; put pan on rack in oven and pour hot water into pan to within ½-inch of top of custard.
Bake in custard cups for 40 to 45 minutes until knife inserted in center comes out clean.
Remove immediately from hot water. Serve warm or chilled.
Tips & Notes
Pumpkin fruit is one of the widely grown vegetables incredibly rich in vital antioxidants, and vitamins. Though this humble backyard vegetable is less in calories, nonetheless, it carries vitamin A, and flavonoid poly-phenolic antioxidants such as lutein, xanthin and carotenes in abundance.
It is one of the very low calorie vegetables. Just 100g provide just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.
It is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin A, a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucusa. It also is an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A may help human body protect against lung and oral cavity cancers.
It is also an excellent source of many natural poly-phenolic flavonoid compounds such as a, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.
Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it may offer protection from “age-related macular disease” in the elderly.
The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
It also is a rich source of minerals like copper, calcium, potassium and phosphorus.
Nutritional Information Per Serving
Saturated Fat: 1g
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