Frozen banana, a little maple syrup and small amounts of crushed cookies give this recipe its sweet taste. At only 23 grams of carbohydrate per serving, it can easily fit into a diabetes meal plan. If you omit the crushed gingersnap cookie topping, total carbohydrate decreases to 18 grams.
Makes 4 (½ cup) servings
1 cup low-fat cottage cheese
1 sliced and frozen banana, thawed for 5 minutes
¾ cup canned pure pumpkin purée
2 tablespoons pure maple syrup
½ teaspoon ground pumpkin pie spice
3 crushed gingersnap cookies
1 tablespoon shelled, roasted pumpkin seeds
Place the cottage cheese, banana, pumpkin, maple syrup and pumpkin pie spice in the bowl of a food processor and process 30 seconds.
Stop and scrape down the sides of the bowl. Continue to process until smooth and creamy, about 1 more minute. The mixture should resemble mousse or pudding.
Meanwhile, for the topping, place crushed gingersnaps and roasted pumpkin seeds in a small bowl and stir to combine.
Scoop the mousse into 4 bowls and sprinkle evenly with the topping.
Approximate nutrients per serving: 160 calories, 9 grams protein, 3.5 grams fat, 23 grams carbohydrate, 3 grams fiber, 258 milligrams sodium.
— Liz Weiss, MS, RD, www.lizshealthytable.com