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2021 Holiday Gift Guide
Whether you are shopping for your kids, your spouse, your best friend or your child’s teacher, I have ideas for you!

Some individuals are natural gift givers, always full of creative and thoughtful ideas.  The rest of us have to invest a lot more thought and time scouring the internet to come up with great ideas.  I always appreciate gift guides to supply me with ideas when mine are lacking.  Hopefully, this 2021 Holiday Gift Guide will do that for you!

The gift ideas below are some of my favorite products, books and brands that my family and I enjoy and find useful.  As a family that airs towards the side of minimalism, I am very selective about what we buy and items we bring into our home.

Some products below are directly linked to small businesses because I know that is as important to you as it is to me.  In transparency, some (not all) of the links are affiliate links.  This means that a tiny percentage of your purchase will support my business, but there is no additional cost to you.  Thank you for supporting my small business and many others this holiday season!

So here they are- some of my favorite gift ideas for all the people you in your life!

 

Gift Ideas for Adults

1. Adventure Challenge

Every friend I have knows how much my husband and I have adored the Adventure Challenge Book.  We have the ‘couples’ edition and it has added spice, interest and a whole lot more fun into date night/day.  But they also have a ‘family edition’, ‘solo edition’ and a *new* ‘in bed edition’.  I know- you and your partner are going to thank me for sharing this with you.  You’re welcome. 😉

 

2. Large Wooden Cutting & Charcuterie Board

Gorgeous- this board makes an amazing first impression!  Maybe it will make chopping all those veggies for a pot of soup a little bit more enjoyable.  It works perfectly as a charcuterie board for an evening with friends OR for a ‘snack dinner’ for the whole family with an assortment of veggies, dip, cheese, crackers, fruit & nuts. The built in juice groove and side handles make this beautiful board also very functional.  Note- my exact board is no longer available but this one is similar and looks even better!

 

3. Luggage

For the person dreaming of a weekend getaway with friends, the couple wanting to celebrate an anniversary or occasion, the gal who is always checking websites for cheap flights and the high school graduate who doesn’t know he needs this yet, this is a great gift!

 

 

4. Noonday Jewelry

My Noonday jewelry is my go-to most days of the week!  All pieces are handcrafted by artisans all over the world.  Noonday helps these business owners create sustainable income in vulnerable communities through fair trade.  I wear these driftwood bracelets frequently as they seem to go with everything- casual and dressy.  Also, I love these layering necklaces.  They no longer have my earrings but these and these are similar.

 

5. Breaking Free From Body Shame by Jess Connolly

One of the most powerful books I read this year!  Jess ‘goes there’ and really unpacks body shame from so many different angles.  I read it with a group of friends this fall and found our book club meet-ups insightful and beautiful.  

 

6. Deep Tissue Back, Neck & Shoulder Massager with Heat

This is one of those gifts that my husband and I use almost every single week!

Gift Ideas for Young Kids

1. Spider Web Tree Swing

The trick to helping my kids play outside more is having fun things to do!  This spider web tree swing is the gift that keeps my girls laughing and playing.  When neighborhood kids are over, they always want to go outside to swing.

 

 

2. Fruit & Vegetable Memory Game

Both of my girls love to challenge me in a game of memory and often they win.  This one has pictures of vegetables and fruit, creating a perfect opportunity to discuss different types of foods, especially ones that your kids may not eat regularly.  Frequently I talk with parents about creating positive conversation about vegetables outside of the dinner table and this is a great way to do that!  This card game would be a great stocking stuffer!

 

3. Make A Wind-Chime Kit

This is a gift that allows kids to create and then you hang it up outside so it doesn’t contribute to clutter inside.  Win-Win!

 

 

4. Adjustable Non-Slip Lace Headbands

These are my girls’ favorite hair accessories!

5. Tru Chef Kids Knife Set (5 Pieces)

This is the perfect knife set to begin teaching some basic knife skills to your elementary aged child. My daughter was thrilled to open this gift & it has boosted her interest in trying new foods. I also really appreciate the container to keep the knives out of reach until we are ready to use them together.

 

 

Dad T-Shirts

Yes, my husband has all of these (or we have given them to other dads) and he wears them constantly.  Frequently people stop him and tell him how much they love his t-shirt.

1. GirlDad

2. Super DadMan Bat Hero T-Shirt

3. I Tell Dad Jokes Periodically

4. DaddySaurus

5. Husband Daddy Protector Hero

6. Dad Jokes? I Think You Mean Rad Jokes

7. My Favorite People Call Me Dad

 

Adult Stocking Stuffers 

1. Scalp Massager

When I bought this scalp massager  for my husband several years ago I wondered if we would really use it.  Yes, we really do use it, enjoy it and find it relaxing.  When you just need a few minutes to relax and step away from life, this is a great tool to help you do that.

 

2. Workout Gloves

Weight lifting has produced my fair share of blisters! Wearing gloves has helped a lot!  These gloves come in different sizes and work for both men and women.

 

  

3. Magnetic Measuring Spoons & Magnetic Measuring Cups

Never lose your measuring spoons (or measuring cups!) in the drawer again!  Magnetic measuring spoons… it’s a game changer.  No more frustration finding missing spoons or trying to put them back on the hook the right way!

 

4. Digital Instant Read Thermometer

A digital instant read thermometer is a valuable tool for the person who cooks occasionally, sometimes and all the time.  #nomoredrychicken


 

Teacher, Friend & Service People Gifts

1. Tin of Tea + Jar of Local Honey 

Giving consumable gifts that don’t spoil is a great idea!  We love this local honey company!

 

2. GraceLaced: Discovering Timeless Truths Through Seasons of the Heart

This is an exquisite coffee table devotional book filled with pages of beautiful art and life-giving words.  Some friends and I used this as a part of a Bible study and found it laced with the goodness of God’s grace.  Ruth Chou Simons is an artist and also has a set of 3 lined journals (could be divided up for gift baskets) and additional books including her most recent, When Strivings Cease.

 

3. Handheld Milk Frother

This handheld milk frother produces thick and creamy foam every single time. This gift will give a smile every single morning- at least it does for me!

 

As you make your list and choose gifts for people you love, like and maybe some that you hardly even know, remember that you don’t need to find the perfect gift, just a GOOD one.  Cheers to a season of giving!

Chocolate Strawberry Chia Seed Pudding (high protein)

Wake up to this ready-to-eat breakfast of rich chocolate chia pudding topped with sweet-tart strawberries!  Moms need a quick and satisfying breakfast to start the day and this Chocolate Strawberry Chia Seed Pudding doesn’t disappoint! 

chocolate strawberry chia seed pudding

Mornings can be one of the busiest times for families- when everything has to work like clockwork for everyone to arrive at their respective places with shoes on, teeth brushed and on time.  Having breakfast already made and waiting in the fridge crosses one thing off the to-do list for an extra moment to breathe and smile at your favorite people eating breakfast right in front of you.  

This Chocolate Chia Seed Pudding has a rich chocolate flavor and it is perfectly sweet- not too much, not too little.  Shake up all the ingredients in a mason jar before you go to bed and in the morning add sliced berries and fun toppings like chopped nuts, cacao nibs or a sprinkle of granola.

Chia seeds might be tiny but they have a lot of nutrition packaged up in them.  A 1-ounce serving (2 tablespoons) contains 6g protein, 10g fiber, 2mg iron, and is also an excellent source of manganese & phosphorus and a good source of calcium.  Chia seeds have a magical property in that they are hydrophilic, which means they cling to water molecules.  They can supposedly hold up to 12 times their weight in liquid when soaked!  And that is how this Chocolate Strawberry Chia Seed Pudding is formed- the chia seeds cling to the milk molecules, creating a creamy pudding-like texture.

Most Americans average 16 grams dietary fiber daily, not reaching the 25-38grams recommended per day.  Chia seeds are an excellent way to give your diet a fiber boost!  Fiber helps improve gut health, manage blood glucose, improve cardiovascular health and provides a feeling of fullness.

Here are a few ideas to customize this Chocolate Strawberry Chia Seed Pudding and make it work for you:

  • Leave out the maple syrup and choose your preferred liquid or granular sweetener.
  • Top with chopped nuts, shredded coconut, cacao nibs or granola to boost nutrition & calories.
  • Use a plant-based milk to keep this recipe dairy-free.  But do note that nutritional value will differ.
  • Swap out strawberries for raspberries, blueberries or even banana!

Minimize the morning rush and still enjoy a satisfying breakfast with this sweet and creamy Chocolate Strawberry Chia Seed Pudding.  Now, the only decision you have to make is…What toppings will you try first?

Chocolate Strawberry Chia Seed Pudding

A make-ahead breakfast that is rich, satisfying and full of good nutrition!
Servings 1

Ingredients
  

  • 3 tbsp chia seeds
  • 3/4 c low fat milk can use unsweetened almond milk
  • ½ serving chocolate protein powder
  • 1 tbsp cocoa powder
  • ½ cup strawberries diced (or any berries)
  • ½ tbsp maple syrup optional
  • ½ tsp vanilla extract

Instructions
 

  • Combine all ingredients except berries in a mason jar and shake up well. Store in the refrigerator for 4-8 hours (or overnight). In the morning, top with strawberries and preferred toppings.

Notes

Nutrition (with maple syrup)
Calories 404; total fat 14g (saturated fat 3g); sodium 165mg; carbohydrate 42g; fiber 20g; added sugars 7g; protein 29g

Looking for some additional make-ahead breakfasts?  Here are a few ideas to add to your meal plan:

Holiday Gift Guide 2020

Are you looking for some creative gift ideas for all the special people in your life?  These are some of my favorite gift ideas!  Every single item is one that I have been given, purchased for our family or gifted to someone.  These are things we love and find useful.  And there are gift ideas for every price range.

Several of these items are supporting small businesses.  As a small business owner myself, I love having the opportunity to highlight companies that are doing great things, serving people well and creating products that matter.

But before we get into a list of fun ‘things’ I would love to give attention to a gift that costs nothing but is invaluable- your words.  A kind note that speaks love and encouragement may be the most underrated gift.  You don’t need a hefty budget to give a gift that makes someone smile.  

Many of these products have affiliate links which means that if you purchase an item through this link, I receive a very small percentage.  There is no additional cost to you.  But please note that many of these products don’t have affiliate links either- they are just items I love and I think are worth sharing.  I enjoy seeing others’ gift guides to get inspired and find new ideas.  I hope you have fun browsing this one as well!

For Her

Spanx Faux Leather Leggings Yes, these really are THAT amazing like you have heard. Every woman who wears them feels comfortable and sexy- at the same time! The quality is top notch. (see pic below)

40 Days of Faith & Fitness by Marsha Apsley In a culture that is plagued by poor body image and weight struggles, Marsha invites you on a journey to break free by creating an unshakable foundation.  

Samsung Galaxy Wireless Earbuds (with charging case) I didn’t used to believe in high end earbuds and thought they were a waste of $$.  But the ones I had would never stay in while running.  Now, I put them in once and never mess with them again and the sound quality is great!  

Corkcicle 12oz Stemless Glass Wine, sparkling water, iced tea, kombucha… every beverage is more fun and enjoyable in this gorgeous tumbler! I love the ergonomic flat sides for easy grip.

Sherosa Long-Sleeve Tunic Top After searching, buying and returning at least a dozen options, I found a tunic top that is long enough and covers everything (see pic above).  They are incredible soft and comfortable!  I have several colors and highly recommend them with your favorite leggings (mine happen to be my Spanx faux leather leggings).

100 Days to Brave by Annie F. Downs Annie invites the reader on a journey to unlock her most courageous self.  The devotions are short, practical and end with an action step.  This would be a meaningful way to begin 2021.

Schrute Farms Graphic Tee For all my “Office” loving, beet-eating friends, this is the t-shirt for you! We can be twinsies!

Every Moment Holy by Rabbit Room Press Sometimes I want to pray but I don’t know what to say or I feel like I say the same things over and over.  This beautiful book has helped me expand how I pray and what I pray for, all based in scripture.  The hardcover version is a beautiful coffee table book and in my house you will find it next to my Bible. 

Ticket to Ride This game has provided hours and hours of entertainment while on vacation, during family gatherings and when you want some screen-free fun.  In fact, we love it so much that we bought the expansion pack. This is perfect for the guy or gal who enjoys family game night!

Adidas High-Waisted Workout Leggings A recent purchase, these have become my new favorite workout leggings!  They have moderate compression, are relatively warm for cold morning workouts and are very comfortable.  The ⅞ length hits me right at the ankle.

 

Gifts for Cooks

(Some of these are perfect stocking stuffers!)

Fab Slabs Natural Wood Cutting Board This gorgeous cutting board is for more than chopping!  It can be used as a charcuterie board with friends or for a ‘snack dinner’ for the whole family.  Oil it regularly for a deep rich color.

Paderno 6-Blade Spiralizer Is there such a thing as kitchen toys?!  If so, this one gets the award!  It is just so much fun to use this gadget and it allows you to create gorgeous and interesting veggie dishes.

Deiss Pro Zester Every home cook needs a quality microplane for zesting all types of citrus, nutmeg and even parmesan cheese!

Misto Oil Mister This handy tool allows the cook to add any type of oil (I usually add EVOO or avocado oil) to use as an oil spray.  Pump it up with air and spray.  There are no chemicals or propellant, as is common in many types of oil spray.

BlenderBottle Glass Shaker Bottle This is what I reach for when I need a mini meal on the run or am traveling.  The glass doesn’t retain odors & the measurement lines on the side show you exactly how much liquid you are pouring in.  This is perfect for a busy mom or someone who travels often.

ThermoPro Digital Instant Read Thermometer This is perfect for the grill master who wants perfectly cooked steak AND the indoor cook who doesn’t want dry chicken.  They may not know they need this tool but once they begin using it, cooking skills will climb a notch.

 

For Him

Dad T-Shirts- Maybe I am obsessed but these t-shirts are super cute, without being overly corny.  My husband is frequently complemented on his shirts!  

     

Adidas Soccer GMR Insoles with Jacquard Tag Sounds fancy and in some ways it is… these soccer cleat inserts have a tag in them that actually allows the soccer player to track all of his (or her!) stats in an app on his phone! It is able to measure the number of kicks, shot speed, run speed and total run distance.  My husband loves it!

Silly Monster Socks My husband goes to work every day in a button up, dress pants, black shoes and some colorful silly socks peeking out of his shoes.  It brings a smirk, a conversation, a laugh or a smile when people notice.  The ability to allow your inner quirkiness to shine through and make someone smile is a really good day. 

 

For Kids

TruChef Kids Knife Set Teaching kids good knife skills sets them up for a world of exploration in the kitchen!  This is a perfect starter set.  I purchased this for my daughter last year for Christmas and she has enjoyed practicing.

Jesus Storybook Bible by Sally Lloyd-Jones This is probably the most used book on my girl’s book shelves.  What I love is that every story points to Jesus and is exponential love for us.

Veggie Buds Club– I happened upon this subscription box while doing some research and I cannot wait for my girls to get this in the mail!  Every month a new veggie is introduced with recipes, tips, growing projects, activities, books, crafts and more!  

Who Sang the First Song by Ellie Holcomb This beautiful book is one of my favorites to read with my girls!  It reminds us that God created us all with a song to sing.

Ozera Popsicle Molds it may not be summer but my girls never decline a popsicle!  These molds are also perfect to pour in your leftover breakfast smoothie and might even be a tool for helping non-breakfast eaters get some morning nutrition.

 

Gifts for Special People in Your Life Under $20

Christmas Cactus My mom would get these every Christmas growing up and once they bloom they are simply gorgeous and totally unique!  You can buy them at most garden supply stores and even have them shipped to a loved one from Amazon.  If you have never seen one of these in bloom, look them up!  It’s a gift that will brighten anyone’s day.

The Water Keeper by Charles Martin Once your friend starts this book she won’t put it down until she turns the last page.  Romance, suspense and an unexpected plot line take you on an adventure without knowing where you will end up. This story is one to read!

Customized Key Necklace My bronze ball key necklace is one of my most worn pieces of jewelry.  I also love giving this as a gift to a teacher or friend.  You can inscribe any word on it 12 characters or less. (I’m wearing mine in the picture above.)

Redeeming Love by Francine RiversThis remains one of my all-time favorite books ever. Every time I read it I am awakened to a new revelation of love.  I have given it many times as a gift.

PowerLix Milk Frother People who don’t have a milk frother don’t know they need one until they have one!  This little gadget will turn into the kitchen tool that gets used every single morning!

What’s On My Gift List?

Just Breathe Long-Sleeve Tunic Tee This message… it’s the one I need to tell myself all the time.  And on a practical note, according to the measurements, it’s 29” in length which for me is the perfect length!

Naipo Shiatsu Back & Neck Massager with Heat–  I hold all my tension in my neck and upper back.  This just might be the solution I need!

Anything Noonday Collection There is a clutch, a pendant necklace, and a few pairs of earrings I have my eye on!

Sequence Game I played this with friends at a girls night and it was totally fun!  The game rules are easy to learn and we picked it up in a matter of minutes.  It’s games like this that invite you to put down your phone, join in the competition, and enjoy some family fun.

MORE FAMILY ADVENTURES- Because that is where the memories are made 😉

Blueberry Beet Smoothie (High Protein)

Since we eat with our eyes, this high protein Blueberry Beet Smoothie just may be the most gorgeous purple smoothie you will ever blended up!  But colorful appeal isn’t the only thing it has going for it…

Blueberry Beet Smoothie high protein recipe

  • Beets contain betalains and blueberries contain anthocyanins, two pigments that give the gorgeous purple hues and also have anti-inflammatory properties.
  • This high protein blueberry beet smoothie has a balance of protein, fat and fiber to keep you satiated and support healthy blood sugar management.
  • Regularly eating beets may help lower blood pressure and boost high intensity exercise performance due to the high concentrations of nitrates which dilate blood vessels and improve blood flow.

Adding beets into a smoothie is a great way to give them a try if they are not on regular rotation in your diet.  Look for ready-to-eat beets in packaged produce area of your grocery store and in the freezer section.  Buying them ready to go makes them a whole lot easier to work them into your meals!

This high protein Blueberry Beet Smoothie is perfectly sweet, rich and creamy!  If this is a little out of your comfort zone, give it a try and then tag me on social and let me know if beets will be making a regular appearance in your meals!  Cheers!!

Blueberry Beet Smoothie (High Protein)

Jennifer Hunt, RDN, LD
Servings 1

Ingredients
  

  • 2 medium beets cooked & ready-to-eat OR 1/2cup frozen beets
  • ½ cup frozen blueberries
  • ½ frozen banana
  • ½ cup plain 2% greek yogurt
  • 1 cup unsweetened almond milk
  • ½ serving vanilla protein powder*
  • 1 tbsp hemp hearts optional

Instructions
 

  • Combine all ingredients in a blender and puree' until creamy and smooth! Enjoy!

Notes

*I used Garden of Life Sport Grass Fed Whey Protein but use what you prefer.
Nutrition
Calories 368; Fat 10g; Sat Fat 2g; Sodium 277mg; Potassium 687mg; Carbohydrate 43g; Fiber 11g; Added Sugars 0g; Protein 29g
Tex-Mex Vegetarian Stuffed Peppers (High Protein)

Tender sweet peppers stuffed with a mixture of salsa, black beans, crumbled tempeh, cauliflower rice and spices makes an interesting and flavorful twist on a classic recipe.  Not only are these Tex-Mex Vegetarian Stuffed Peppers filled with veggies but they also boast 25 grams of protein per serving!

tex-mex vegetarian stuffed peppers

‘Wow!  This is really good!’  My relatives sat down to this plant-based meal politely skeptical but left the table incredibly satisfied.  That is always a huge win.  

The best plant-based meals are the ones that don’t leave you missing the meat.  They make you think about the meal past the eating experience and look forward to trying it again.  These Tex Mex Vegetarian Stuffed Peppers is one of those meals- flavorful, satisfying and interesting.  

Even better is the fact that this dinner can easily be cooked on a weeknight in around 30 minutes.  

Quick Nutrition Dive

Did you know that 1 medium pepper has 250% of your daily value of vitamin C, a nutrient that is important for immune support?  Vitamin C also helps synthesize collagen, the most prevalent protein in your body.  Collagen helps your skin stay supple and elastic, which tends to diminish with aging.

Eating your way to better nutrition is exactly what this recipe is about.  It has all the tex-mex flavors you love and a serving is very filling because it is packed with fiber.  Healthy, satisfying and balanced- that is a win-win-win!

What is Tempeh?

Tempeh is soybeans (if you are familiar with edamame then you know what these look like) that have been pressed together into a cake and allowed to ferment.  Fermentation is good!  It actually helps reduce phytic acid and may make digestion and absorption of nutrients easier for your body.  Tempeh is truly a powerhouse of nutrition and boasts MORE protein and fiber per ounce than it’s cousin tofu.

My family has been eating tempeh for years but only in the last few years have I started experimenting with it more often.  We prefer the firmer, meatier texture of tempeh over the softer texture of tofu.  Cube or slice it up and add it to a stir fry or roast it in the oven.  

In these Tex-Mex Vegetarian Stuffed Peppers, tempeh is crumbled into the pan and slightly pan-fried before adding in the spices, salsa, beans and riced cauliflower.  

In all honesty, the tempeh is what makes this recipe and gives it the meaty texture you are hoping for.  If you are skeptical like my relatives were, I get it.  But I hope you get curious enough to go give this recipe a try and tell me what you think!

NOTE- Some tempeh brands add grains to the tempeh for flavor or texture.  Check the ingredients list if you require a gluten free option.  This brand is gluten free.

These Tex-Mex Vegetarian Stuffed Peppers could be called comfort food served in a vegetable cup.  Let your kids pick them up with their hands and you might just win the best parent award for the day!

Tex-Mex Vegetarian Stuffed Peppers (High Protein)

Jennifer Hunt, RDN, LD
Packed with protein, fiber and a whole lot of flavor, these Tex-Mex Vegetarian Stuffed Peppers are satisfying and filling!
Servings 4

Ingredients
  

  • 4 bell peppers red, yellow & orange preferred
  • 1 tbsp avocado oil or EVOO
  • 8 oz tempeh
  • 2 tsp cumin
  • 1 tsp chili powder
  • ¼ tsp black pepper + extra for sprinkling
  • tsp kosher salt + extra for sprinkling
  • 1 ½ cups chunky salsa
  • 2 cups frozen cauliflower rice
  • 15 oz can black beans drained & rinsed
  • ¾ cup shredded cheddar cheese

Instructions
 

  • Preheat oven to 400 degrees. Slice peppers in half, remove seeds and spray with oil (I use a Misto) or lightly rub with oil and sprinkle with salt and pepper. Roast peppers cut side up on a sheet pan for 15 minutes.
  • While peppers are roasting, heat oil in a pan on medium heat. Crumble tempeh into pan and saute for 3-4 minutes. Once tempeh is lightly browned, add in cumin, chili powder, salt and pepper and cook for 1 minute.
  • Next, stir in salsa, drained black beans, and cauliflower rice. Cook for 3-4 minutes, until cauliflower rice is soft.
  • Remove peppers from the oven. Fill each pepper with about 1/2 cup of the tempeh and bean mixture. Top with cheddar cheese and return peppers to the oven for 15-20 minutes or until the cheese has melted and is bubbly. Serving size is 2 pepper halves.
  • Serve with chopped cilantro and a dollop of sour cream or plain yogurt. Enjoy!

Notes

For a vegan option, leave off the cheese when returning the peppers to the oven.  Serve the peppers with a cilantro avocado sauce or guacamole instead of yogurt.
Nutrition Per Serving
Calories 411; Total Fat 15g (Saturated Fat ); Sodium 866mg; Potassium 966mg; Carbohydrate 48g; Fiber 14g; Added Sugar 0g; Protein 25g

Interested in more plant-based recipes?  You might also like

Butternut Carrot Ginger Soup

Quinoa Edamame Salad with Citrus Vinaigrette

Quinoa Edamame Salad with Citrus Vinaigrette

Maple Roasted Sweet Potatoes with Pecans

Creamy Pumpkin Pie Dip (low sugar)

No need for a special occasion or party, this lower sugar Creamy Pumpkin Pie Dip can be enjoyed anytime, any day!  In a matter of 5 minutes or less, you can whip up a creamy, perfectly spiced dip to enjoy with sliced apples, pears, ginger snaps or graham crackers.  If you are a pumpkin addict you can get your fix with less sugar, fat, and calories than any pumpkin spiced beverage, bread or pie!

creamy pumpkin pie dip low sugar

Tis the season for all things pumpkin… and decadent… and delicious!  But pumpkin is not only a holiday favorite, it is packed with nutrition! Unfortunately, those ‘pumpkin spiced lattes’ can’t boast any nutritional benefits.  Artificial pumpkin flavor doesn’t really have any health perks. But real foods, made with real pumpkin, can certainly up your nutrition game.

Canned or fresh, pumpkin is a powerhouse of vitamins, minerals, and antioxidants.  The bright orange flesh is rich in beta-carotene, a fat-soluble nutrient known to aid in immune support, eye health and reproduction.  But the nutrition doesn’t stop there, it also is rich in potassium and a good source of vitamin C.   The fiber in pumpkin helps with glycemic control, satiety, heart health and gastrointestinal motility.  And if anyone needs more encouragement to eat more fiber, this study shows that increasing fiber through vegetables, fruit, beans, and grains can reduce your risk of early death.  

Pumpkin is quite versatile and can be used in various sweet and savory recipes.  My Hearty Beef & Bean Pumpkin Chili includes canned pumpkin to make it thick and rich.  This Slow Cooker Chicken, White Bean & Pumpkin Chili is a family favorite, especially with a variety of fun toppings.

But for something sweet, this easy Pumpkin Butter is perfect in yogurt, oatmeal or on toast!  And these Spiced Pumpkin Muffins always get a thumbs up. 

It may surprise some that pumpkin makes it a great substitute for butter and fat.  Substitute up to ⅓ of the called for fat with pumpkin in baked goods.  This can dramatically drop the amount of fat and calories while amping up the nutritional value.  

Canned pumpkin tends to be the least pricey in the fall and winter so make sure to stock up now so you can enjoy pumpkin goodness any time of the year!  

This lower sugar Creamy Pumpkin Pie Dip contains about 1 tsp of added sugar per serving.  The maple syrup flavor pairs perfectly with pumpkin, but honey could be used as an alternate option.  Perfect for a snack or after dinner treat, this lower sugar creamy pumpkin pie dip will satisfy your pumpkin desires.  But you might need to make extra because your kids will love it too!

creamy pumpkin pie dip recipe

Creamy Pumpkin Pie Dip

Jennifer Hunt, RDN, LD
Servings 10

Ingredients
  

  • 15 oz can pumpkin puree'
  • 8 oz low-fat cream cheese Neufchatel, room temperature
  • 3 1/2 tbsp pure maple syrup
  • ¾ tsp pumpkin pie spice

Instructions
 

  • Place softened cream cheese in a bowl and use stand mixer or hand mixer to beat for 30-60 seconds until creamy (you can use a whisk too).  
  • Add in all other ingredients and mix until well combined.   Makes about 10 servings, about 1/4 cup each.
  • Serve with sliced apples, pears, ginger snaps and/or graham crackers.

Notes

  • Be careful to select pumpkin puree NOT pumpkin pie filling, which contains added sugar and spices.
  • Honey could be used in place of maple syrup but we prefer the flavor of maple syrup
Nutrition
Calories 80; Total Fat 4g; Saturated Fat 3g; Cholesterol 13mg; Sodium 73mg; Total Carbohydrate 8g; Dietary Fiber 2g; Added Sugar 4g; Protein 3g

Enjoy!