Senin, 05 November 2012

Yogurt with Pumpkin Swirl

Yogurt With Pumpkin Swirl | Low-Carb, So Simple!

Since pumpkin is in great abundance this fall, I have a good reason to publish another recipe using pumpkin. This yogurt is not only extremely delicious, it’s also extremely healthy as well. It makes perfect breakfast — tasty and satisfying.

Yogurt with Pumpkin Swirl
2 teaspoons organic extra virgin coconut oil
10 drops (or to taste) liquid stevia
1/2 teaspoon ground organic cinnamon
3 tablespoons organic pumpkin
4 oz = 115 g organic Greek or Turkish yogurt (fat content 10%)

  1. Melt the coconut oil in a small heatproof dish.
  2. Add the stevia and the cinnamon to the coconut oil and mix well.
  3. Add the pumpkin and mix well.
  4. Put the yogurt in a serving bowl.
  5. Add the pumpkin mixture to the serving bowl.
  6. Mix gently, creating big swirls.

Nutrition information Protein Fat Net carbs kcal
One portion: 5.2 g 21.5 g 6.8 g 241 kcal

Yogurt With Pumpkin Swirl | Low-Carb, So Simple!

Tips for making the dish

This is really easy and quick dish to make. Just melt the coconut oil and add the cinnamon and stevia. When those are well mixed, add the pumpkin. Cinnamon and stevia are added first so that they mix well with the coconut oil. Pumpkin is added after that, since it might cause the coconut oil to solidify. This means that the sweetener and cinnamon might not mix well enough at that point, that’s why they are added before pumpkin.
If you are in a hurry, you can omit the coconut oil. Just mix the pumpkin, stevia and cinnamon, and add to the yogurt. Mix gently, creating big swirls. I’ve added the coconut oil because of healthy fats, but you can omit it if you are not fond of coconut oil or if you don’t have time for melting it.

Yogurt With Pumpkin Swirl | Low-Carb, So Simple!

My experiments with the dish

I was planning to publish my stracciatella yogurt recipe, but thought that pumpkin suits better — it’s still fall. No worries, I will publish the stracciatella yogurt recipe in the near future.
I often have yogurt for breakfast, and I was thinking how to get some variation. Since there was plenty of roasted pumpkin in my fridge, I got an idea to use that. I wanted something simple, as always. Somehow a big swirl of pureed pumpkin flashed into my mind.
I wanted to add some richness and good fats. There extra virgin coconut oil came in. I just had to melt it first, which is not a big issue because coconut oil melts at a quite low temperature. I like to use water bath for melting the coconut oil.
Cinnamon to season and then some sweetener. Erythritol might have been too gritty, so I chose unflavored, liquid stevia. That was perfect.

Yogurt With Pumpkin Swirl | Low-Carb, So Simple!

Ideas for variation

Instead of pumpkin, you can use unsweetened applesauce. Just keep in mind that the carb count is higher (10.6 grams net carbs). For less carbs, you can use crushed berries, like raspberries, which are low in carbs. A small amount of crushed cranberries would also fit perfectly, you just might need a bit more sweetener. Cinnamon can be replaced for example with organic vanilla extract if you use berries.
If you use pumpkin, you can replace the cinnamon with pumpkin pie spice, or with your favorite spice mix. A pinch of chili adds a warming, fiery touch — perfect for chilly weather.
Chopped nuts — for example pecans — give even more richness and crunchy texture.
For a real delicacy you can add dark chocolate shavings or dark chocolate chips.
For layered yogurt, add first the pumpkin mixture to a serving bowl, then add gently the yogurt so that it doesn’t mix with the pumpkin, but forms a nice layer.

Yogurt With Pumpkin Swirl, Layered Variation| Low-Carb, So Simple!

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