Not sure what to make for all of those fall gatherings on your calendar? Whether it’s cheering on your favorite football team, hosting goblins and ghouls at a Halloween party or just planning a family get-together, this pumpkin dip is a tasty option for the buffet table. It’s lightly sweet and creamy, and full of festive autumnal flavor that people love. But when served with apple slices, it’s also relatively low in calories and fat and offers vitamins and fiber. So you and your guests can enjoy it guilt free.
PUMPKIN DIP
Yield: 10 servings
Ingredients for your Kroger shopping list:
1 1/4 cup canned pumpkin puree
1 teaspoon pumpkin pie spice
8 ounces non-fat whipped Greek cream cheese, room temperature
3/4 cup vanilla non-fat Greek yogurt
1/4 teaspoon vanilla extract
2 ½ Tablespoons maple syrup
5 small Honeycrisp apples, sliced
Directions:
In a large bowl, combine pumpkin puree, pumpkin pie spice, cream cheese, Greek yogurt, maple syrup and vanilla extract. Beat on medium-high speed until combined and smooth. Transfer to serving bowl and chill for 2 hours. Serve with sliced apples for dipping.
COOK’S NOTES: To make 1 teaspoon of pumpkin pie spice, combine 1/2 teaspoon cinnamon, 1/4 teaspoon ginger, 1/8 teaspoon allspice and 1/8 teaspoon nutmeg. To prevent apple slices from browning, store in sealable plastic bag with lemon or orange juice; drain juice before serving. Graham crackers also pair well with this dip.
NUTRITION INFORMATION PER SERVING: 103 Calories; 0.5 grams Fat; 0 grams Saturated Fat; 3 mg Cholesterol; 167 mg Sodium; 20 grams Carbohydrates; 15 grams Sugar; 3 grams Fiber;
6 grams Protein
What are the health benefits of these ingredients?
- Pumpkin: Good source of vitamin C, fiber and potassium; high in vitamin A
- Vanilla non-fat Greek yogurt: Good source of calcium and protein
- Apples: Good source of soluble fiber
Henry Ford LiveWell and Kroger have teamed up to assist you in your wellness journey! Learn how to shop and cook healthy by signing up for a grocery store tour hosted by a Henry Ford registered dietitian nutritionist. Or visit us for one of our free Kroger mini-tours or cooking demos hosted each week across southeast Michigan.
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email ContactUs@henryfordlivewell.com.
