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pumpkin pudding

Sugarfree Pumpkin and coconut pudding

Written by missblasco en . Published in VERY EASY, RECIPE, SUGAR FREE.

The pumpkin and coconut pudding without sugar is a recipe with a mild flavor and a very pleasant texture. A healthy sweet suitable for everyone.
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In this post I will explain how to make a creamy, smooth, almost silky dessert, a pudding or pumpkin and coconut pudding without sugar. A healthy sweet, suitable for everyone.

You can take it as a dessert, in the snack or in the breakfast, I like it especially in the morning, it is satiating and I feel very well.

The good thing about this type of recipes is that they can be adapted to the different times of the day, you can prepare it from one day to the next and you can have it in the fridge between 3 and 4 days, to be consumed during the week.

 

The pumpkin and coconut pudding has a balanced flavour. It may remember a mousse...

 

This recipe has two basic ingredients whose flavors combine very well with each other, on the one hand the pumpkin, sweet and soft and on the other the coco, which is also sweet, with a very characteristic flavor.

The fact that both products are sweet in itself means that to prepare this recipe it is not necessary to use any type of sweetener or sweetener, therefore this recipe is suitable for diabetics and people who wish to control weight gain.

This pudding has a flavor very special that is given by the spices, vanilla and cinnamon, which I use to cook the pumpkin.

 

pumpkin and coconut pudding

 

Undoubtedly the most remarkable thing about this recipe is the texture, soft, creamy, silky, almost like a cream, it is very pleasant to the palate. In the first image you can see it, it's like a mousse, thanks to the buttery texture of the pumpkin.

I like to prepare this recipe in individual molds, this way the ration is controlled and it is much more comfortable when consuming it.

The key to getting that smooth juicy texture is cooking, I always do it in a bain-marie, which makes it not burn, if we put them directly in the oven, they will surely dry out, and although they may be juicy inside, they will not they will be on the surface, and it is not the same.

 

The soft and juicy texture is due in large part to the bain-marie cooking technique.

 

Thanks to the water bath, a humid environment is created inside the oven that favors precisely that juiciness. With this cooking technique the heat reaches the food indirectly, so it does not dry out or burn and the pudding will not stick to the mold.

Furthermore, by not “browning”, non-enzymatic browning reactions do not occur (Maillard reaction) and thus avoiding the generation of toxic compounds, what does this mean? which is a very healthy cooking technique.

Both pumpkin and coconut have beneficial properties for our health, do you want to know what they are ?.

Bain-marie cooking is a very healthy technique, since it prevents the generation of toxic compounds.

 

Pumpkin properties and benefits:

  • It consists mainly of water.
  • Rich in fiber.
  • Low carbohydrate content.
  • Low in calories.
  • Rich in beta-carotene (provitamin A) and in vitamin C.
  • It also contains vitamin E, B1, B2, B3 and B6.
  • It contains folates.
  • Rich in potassium and contains phosphorus and magnesium.

 

pumpkin and coconut pudding

 

Properties and benefits of coconut:

  • Rich in fiber, it is laxative, helps control cholesterol and glycemia.
  • Rich in mineral salts, magnesium, phosphorus, calcium and potassium.
  • Low in carbohydrates
  • It contains vitamin E.
  • Coconut oil is rich in lauric acid that helps strengthen the immune system.
  • Rich in saturated fats, the conclusions about its effect on blood cholesterol levels are controversial, it seems that in women the increase is greater, the key is not to abuse.

Why I like this recipe so much:

  • They are easy to prepare and you need few ingredients.
  • Each pudding is an individual ration, you control the amount you eat.
  • Its texture is spectacular, they are very juicy.
  • It's a light dessert, accompany them with an ounce of chocolate.
  • They are a healthy option at any time of day. I take them at breakfast.
  • Satisfy your cravings for something sweet without sugar or sweeteners.

Other recipes with pumpkin that you may like:

Other desserts without sugar that you will love:

Read the complete recipe below and try to prepare it, I think it will surprise you. 😉

pumpkin pudding

Sugarfree Pumpkin and coconut pudding

The pumpkin and coconut pudding without sugar is a recipe with a mild flavor and a very pleasant texture. A healthy sweet suitable for everyone.
4.41 from 5 votes
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Preparation time 30 minutes
Cooking time 20 minutes
Total time 50 minutes
Plateau Dessert
Cooking HOMEMADE
Servings 4
Calories 520 kcal

Ingredients
  

  • 400 grams raw pumpkin, peeled and seedless
  • 1/4 cup water
  • 2 eggs
  • 1/4 cup coconut milk (or liquid cream) *
  • 1/4 cup shredded coconut
  • 1 pinch sea ​​salt
  • 1 cinnamon stick
  • 1/2 vanilla bean
  • 1 cda coffee coconut oil (or butter) *
  • 1 teaspoonful lemon juice
  • 1 pinch freshly ground cinnamon

Elaboration step by step
 

  • Cook the pumpkin in a saucepan with the water, the cinnamon stick and the vanilla pod, (you must open the vanilla branch and extract the seeds with a sprig, add them to the pumpkin along with the pod). Add the lemon juice.
    Cook over 20 minutes over low heat. Capping better. If you think you need more water you can add a little more, but do not go overboard.
  • When the pumpkin is cooked, remove the vanilla pod and the cinnamon stick, let cool.
  • Add the 2 eggs, the grated coconut, the coconut milk *, the pinch of salt, the cooked squash and the freshly ground cinnamon to your food processor. Mash until you get a fine puree.
  • Turn the oven to 200ºC and put a tray with water inside, pre-heat for 10 minutes.
  • Grease the whole inner surface of 4 with individual coconut oil molds with coconut oil *.
  • Distribute the mixture in the molds, when the oven is already hot, introduce the molds in the water bath. Lower the oven temperature to 180ºC and cook for 20-25 minutes. The time will depend on your oven, I usually also put the air, if you do not put it, you may need a few more minutes.
  • When done, take the tray out of the oven and check with a toothpick that each pudding is cooked. Remove the containers from the tray and let cool to room temperature.
  • Save the pudding in the fridge, ideally cool well and rest, at least 2 hours before being consumed, but if I'm honest, from one day to another are better.
  • Serve the pudding in the same container where you have cooked them, you can sprinkle some grated coconut on top, or accompany them with an ounce of dark chocolate. 

Notes

  • Coconut milk can be substituted by cream. I recommend you read the labels and buy a cream that only carries that, born. There are many creams for cooking that carry carrageenan, an inflammatory substance not recommended, widely used in the industry to improve texture, especially in dairy products.
 
  • The coconut oil to oil the molds you can replace it with butter, and here I also insist that it be butter and not margarine. Remember that margarine is not a food, it is an artificially created fat, nothing healthy.
 
  • I like to take this pudding as it is, I usually sprinkle some grated coconut on top to decorate it, but if you want to give it a special touch you have more options. For example a coconut cream *, if you avoid dairy, or whipped cream if you take them normally. You can also prepare a black chocolate sauce or add some fruits, for example some red fruits.
* The assembled coconut cream is prepared with the most fatty part of the coconut milk, to separate it, you should leave the can of coconut milk in the refrigerator at least a whole night, when you open it, the cream and the water will be separated , remove the cream and beat it with electric rods as if you were to whip cream, it is a matter of incorporating air, you will get a delicious whipped cream of coconut.
 
  • I want to warn you that this recipe is sweet for palates accustomed to dispense with sugar, which usually enjoy the natural sweetness of things, if you are not yet at that level it may be not very sweet, it is best to get used to it, although you can always add some sweetener of your choice.

Nutritional Information
Sugarfree Pumpkin and coconut pudding
Amount per serving
Calories 520 Derivatives of 261 fats
% of the recommended daily value *
Fat 29g45%
Saturated fats 21g131%
Cholesterol 327mg109%
Sodium 242mg11%
Potassium 1605mg46%
Carbohydrates 49g16%
Fiber 14g58%
Sugar 13g14%
Proteins 20g40%
Vitamin A 34525IU691%
Vitamin C: 38.6mg47%
Football 179mg18%
Iron 7.7mg43%
* Percentages of Daily Values ​​are based on a diet of 2000 calories.
keyword pumpkin, coconut
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6 INGREDIENTS, PUMPKIN, COCO, DESSERTS, PUDIN, SUGAR FREE, GLUTEN FREE, FLOUR FREE, LACTOSE FREE

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