As far as I am concerned once August is over the pumpkin season can begin. As much as I love summer fruits and am sad to see them go until next season, I look forward to all the produce that fall has to offer. A foodie like me transitions from season to season based on what is available at the local farmers market. I am excited to create new recipes with the abundant food that fall brings including pumpkin. I have shared with you many pumpkin recipes over the years from overnight oats, blondies, cookies, ice cream, pie, almond butter and fruit leather. Can you tell I am a fan?
Pumpkin is loaded with nutritious goodness. Among the key nutrients in pumpkin is vitamin A. This fat soluble vitamin gives pumpkin the vibrant orange color and supplies healthy antioxidants.
Just one cup of pumpkin has about 30 calories, 8 gram of carbohydrates, and only 3 grams of sugar. The ability to provide so many nutrients with so few calories, carbohydrates, and sugar makes pumpkin truly unique. It is also one of those foods that can be enjoyed in sweet or savory dishes which makes is great to cook with. The trick is to create recipes that doesn’t take away the healthy benefits of pumpkin by dumping in loads of sugar, flour, or processed ingredients. This 4 ingredient pumpkin fudge is a prime example of letting the pumpkin shine, both in flavor and nutrition.
Fun fact: pumpkins are actually fruits, they are considered a berry! Specifically pumpkins are a pepo fruit which are fleshy, have a hard rind, and have many seeds.
Fudge is normally made with sweetened condensed milk loaded with sugar (166 grams in just one cup). I sweetened mine with natures best sweetener…fruit. Pumpkin and bananas are one of the best food combinations and they work so perfectly to compliment each other. Remember the ripper a banana is the sweeter it gets to if you are looking for a sweeter result use an overripe banana.
Reader Feedback: Are you a pumpkin fan like I am? What are your favorite ways to use pumpkin?
- 1 8 ounce bag shredded coconut flakes, unsweetened (or 1/2 cup coconut butter)
- 1/2 cup pumpkin puree (not pumpkin pie filling)
- 2 teaspoons pumpkin pie spice
- 1 ripe banana, peeled
- In a food processor add the coconut flakes and process until smooth and creaming. Scraping down the sides as needed. **important to note that freshly bought coconut flakes gets the best results
- Add the pumpkin puree, spices, and banana to the coconut butter and process until smooth and combined.
- Transfer to a lined 9X5 loaf pan and set in the fridge about 1 hour in the fridge or 30 minutes in the freezer.
- Cut into squares.
- Store in an airtight container in the fridge for up to one week.
*choose organic ingredients when possible.