For the Health of It: From Naughty to Nice

Pumpkin Pie Dip

Sharon Chandra, Dietetic Intern and Dietician Justine ChanWith all the hustle and bustle of the holiday season, it’s easy to get off track from your healthy habits and even easier to overindulge.

One way that you can still enjoy all the delicious foods this holiday season is by making smart ingredient substitutions for your favourite recipes.

We consulted with Justine Chan, Registered Dietitian, Centre for Complex Diabetes Care, Mississauga Hospital and Sharon Chandra, Dietetic Intern, to turn a holiday pumpkin pie dip from a high calorie, high fat dip into in a lighter version with the same great taste. All it took was three simple substitutions!

We substituted:

  • Confectioners’ sugar with vanilla Greek yogurt
  • Cream cheese with reduced fat cream cheese (and used less by adding the yogurt)
  • Skipped the frozen whipped topping

“Naughty” Pumpkin Pie Dip Ingredients

  • 1 (8 ounce) package cream cheese, softened
  • 1 cup canned pumpkin pie filling
  • 1/2 cup confectioners’ sugar
  • 2 teaspoons pumpkin pie spice
  • 1 (8 ounce) container frozen whipped topping (such as Cool Whip®), thawed

“Nice” Pumpkin Pie Dip Ingredients

  • 1¼ cup 0% vanilla Greek yogurt
  • ¼ cup reduced fat cream cheese, softened
  • 1 cup canned pumpkin pie filling
  • 1 tsp ground cinnamon
  • ½ tsp  ground nutmeg
  • Pinch of salt

 

“Naughty” Nutrition Facts
Serving Size:
2 Tablespoons (30g)
Amount Per Serving
Calories 185
Total Fat 12g
       Saturated Fat 8g
       Trans Fat 0g
Cholesterol 23mg
Sodium 146mg
Total Carbohydrate 13g
     Dietary Fiber 0.6g
     Sugars 12g
Protein 2g

 

“Nice” Nutrition Facts
Serving Size:
2 Tablespoons (30g)
Amount Per Serving
Calories 60
Total Fat 0.9g
       Saturated Fat 0.6g
       Trans Fat 0g
Cholesterol 3mg
Sodium 105mg
Total Carbohydrate 9g
     Dietary Fiber 0.6g
     Sugars 8g
Protein 3g

 

By eliminating the confectioners’ sugar and whipped topping and substituting it with 0% vanilla Greek yogurt, our “nice” pumpkin pie dip contains:

  • 70% less calories
  • 90% less total fat, saturated fat, and cholesterol
  • 30% less sugar

TIP: Try using Greek yogurt instead of sour cream in all your dip recipes – it adds extra protein and has less fat.

We want to keep you healthy and happy, so we’re only sharing with you how to prepare the “nice” version of this recipe!

“Nice” Pumpkin Pie Dip

Ingredients

  • 1¼ cup  plain 0% vanilla Greek yogurt
  • ¼ cup reduced fat cream cheese, softened
  • 1 cup canned pumpkin pie filling
  • 1 tsp ground cinnamon
  • ½ tsp  ground nutmeg
  • Pinch of salt

Preperation

Step 1

  • Using an electric mixer, beat cream cheese on medium speed until smooth.

Step 2

  • Add pumpkin, spices and seasonings, beating well. Fold in Greek yogurt on low speed until fully blended.

Step 3

  • Cover and chill 8 hours. Serve with apple slices and/or gingersnaps for dipping.

Bon appetit!