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130 Calorie Pumpkin Panna Cotta

Posted Oct 15 2012 8:00am

130 Calorie Pumpkin Panna Cotta

Sweets October 15, 2012

Hello everyone! Welcome to Oatmeal With A Fork!

So, here we are today, and I’ve got another pumpkin recipe for you after purporting in this post  that I’m not crazy about the able-to-be-carved squash. The truth is, I don’t want to like pumpkin because I have an allergic reaction to it in large quantities. Somehow, that gets converted in my mind to ‘I don’t like pumpkin’, when really I’m just jealous of those that can eat it. Oh!….and I had like, over half a can of it leftover from making my Pumpkin Fudge . I’m very anti-waste, so I had to do something with it! Enter your pudding dream….

It’s thick, it’s creamy, it’s pumpkin-y, and I got to use my pie spice (which I am sprinkling on EVERYTHING)….

….this also incorporates an ingredient I wrote about in this post  called glucomannan.

Glucomannan is a water-soluble fiber that is low in both calories and carbs, contains NO fat, and thickens everything from smoothies to gravies to grain-free bread! One of the great things about it is you don’t have to heat it to ignite its thickening powers, and it thickens in a matter of minutes! It only takes a teaspoon (which equals 10 calories and 4 carbs) to thicken 1 cup of liquid, so it is also quite economical. Aside from its cooking capabilities, it is touted as a weight loss supplement in that, because of the fiber content, it keeps you fuller and satiated longer, thus acting as an appetite suppressant.

I’d just like to take a moment and compare the most common thickeners I use.

1. Chia Seeds

1 tablespoon has:

  • 68 calories
  • 4.5 grams of fat
  • 6 grams of carbohydrates

Chia seeds often take time to become viscous, but the fat they contain is omega-3…great for the brain and skin!

2. Arrowroot

1 tablespoon has:

  • 30 calories
  • 0 grams of fat
  • 7.2 grams of carbohydrates
  • While arrowroot thickens faster than chia seeds, it requires heat, making it a bit more labor intensive. It is also a starch, meaning that it has an effect on your blood sugar.

    3. Glucomannan

    1 tablespoon has:

    • 30 calories
  • 0 grams of fat
  • 12 grams of carbohydrates
  • Glucomannan works within minutes, and it is a water-soluble fiber. It takes only a little bit to thicken. Whereas the above can take up to 1/3 of a cup per cup of liquid, it takes only a teaspoon of glucomannan.

    While starches (such as arrowroot) and fiber (such as glucomannan) are both carbohydrates, fiber does not affect blood sugar. Rather than being broken down into sugar components, as a starch is, fiber is excreted undigested.

    I’m not in any way selling this product, I’m just enjoying it right now and thought I’d share my experiences. As with everything, I’m sure there are negatives to it. :-P

    Now for the recipe!

    PUMPKIN PANNA COTTA (This is 130 calories when using unsweetened almond milk.)

    1 c. milk (any kind will work)

    1/3 c. pumpkin puree

    1 T. maple syrup

    1 1/2 t. pie spice

    16 drops liquid stevia

    1/8 t. salt (I use close to 1/4 t., but I LOVE salt)

    1 t. glucomannan

    Mix everything (except the glucomannan) until combined. Using a whisk, sprinkle the glucomannan over the top little by little and SLOWLY incorporate it into the batter. Pour into two (or one ;-) ) glasses, chill in the fridge for a few minutes. Enjoy!

    While the 130 calorie claim is only applicable when using unsweetened almond milk, this treat is still only  240 calories if you want to indulge and use light coconut milk, and better yet, 185 calories if you use 1/2 cup light coconut milk and 1/2 cup of unsweetened almond milk. In comparison, 4 decently sized squares (or 40 grams) of dark chocolate is 230 calories. Not bad for a filling and delicious dessert! :-) Have you ever used/heard of glucomannan? What is your favorite thickener to use? I’ve always enjoyed arrowroot, as I have reservations about cornstarch, xanthan and guar gum, but I can feel that it affects my blood sugar if I have too much. Shared with: Slightly Indulgent Tuesday , Fat Tuesday

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