Sneaking veggies into desert…kid certified, it’s delish!

I came up with this delicious, nutritious & best of all easy snack when my  formally “voracious-veggie-eating” toddler decided that all fruit and veg, in any form were “‘scustulous” and “hateable” and not to be tolerated!

Perfect Pumpkin Pudding

  • 1 cup (organic) unsweetened apple sauce
  • 1 cup (organic) unsweetened pumpkin
  • Hand full raisins
  • Agarve syrup to taste
  • Sprinkle cinnamon

The first time I made this recipe I went heavy on the applesauce, as it was one of the few “acceptable” foods, & slowly increased the pumpkin each time I made it.

The first time I also used a huge amount of syrup, & even put a little on the spoon so the first taste was irresistibly sweet,

Once it had been certified as “yummy” & no longer regarded with suspicion but instead had moved to the delicious treat list, I slowly reduced the amount of syrup with each making until now I don’t bother at all

We also use natural yogurt in place of apple sauce for a change

Nutrition Information

Canned pumpkin (not pumpkin pie filling but pure canned pumpkin) is extremely nutritious and is a fabulous option for adding to recipes when you do not have fresh pumpkin.

Basic Nutrient Facts

Pumpkin is from the squash family, often people only think about pumpkins in fall. If so, you are missing out on a nutrition powerhouse. A 1/2 cup of pure canned pumpkin provides roughly 41 calories, less than 1 g of fat and 0 g cholesterol. Canned pumpkin provides 10 g of carbohydrate (4 g sugar) and is rich in dietary fiber, offering about 3.5 g per 1/2 cup serving. Unlike many canned foods, it is virtually sodium-free.


Canned pumpkin is an excellent food source of both Vitamins A and K.

  • A 1/2 cup of canned pumpkin provides roughly 19,000 International Units (IU) of Vitamin A
  • 20 mcg of Vitamin K or nearly 25 percent of the DV.
  • Vitamin A is an antioxidant nutrient that is essential for healthy eyesight while Vitamin K is important for proper blood clotting.


Canned pumpkin is rich in two essential trace minerals. A 1/2 cup serving provides about

  • 10 percent of the DV (considered a good food source) of both iron and manganese.
  • Iron is a key component of hemoglobin, a part of red blood cells that carries oxygen to all of the body’s cells. The cells need oxygen to break down glucose and produce energy. Manganese functions as a cofactor (or helper) for many enzymes that are involved in the metabolism of carbohydrates, fats and proteins. It also is a part of enzymes that help form bones.

Meets Veggie Requirement

My Pyramid Food Guide recommends that Americans consume a wide variety of vegetables.

Vegetables are divided into five subgroups, including starchy, orange, dry beans and peas, dark green and other.

Canned pumpkin helps fulfill the recommendation to consume approximately 2 cups of orange vegetables weekly.

Cinnamon is a blood sugar stabilizer. Active ingredients present in cinnamon help regulate blood sugar levels. Other notable cinnamon benefits include improving memory, reducing arthritis pain (when taken with honey) and treating medication-resistant yeast infections. Having antimicrobial properties, consuming foods cooked with cinnamon is effective to fight bacterial infections and yeast infections

Agave syrup is commonly used as a sweetener to replace the common sugar and other chemical sweeteners. A 1 tbsp. serving of organic raw blue agave sweetener roughly contains 60 calories and 16 g of carbohydrates and is labeled with a glycemic index of 39 or less. Agave syrup contains the same number of calories per serving as table sugar, but, it is several times sweeter thus less is needed.

By Dashiel St. Damien, mum of 2 former picky eaters & founder of Sunny Sleevez

50+UPF Sunny Sleevez

About sunnysleevez

I'm a freckly red head, originally from London now living in LA with 2 pale children. Frankly with our coloring we have no business being such an outdoorsy family and living in southern California. I grew up in a time when factor 8 sun milk was considered the best protection available to combat the hot rays of a holiday in southern Spain, that lead to 3rd degree burns and the rest of the vacation spent in the shade of our apartment. As a family we love to be outside, going to the beach, camping, swimming & hiking. We can't completely avoid the sun (nor should we) but taking sensible measures to avoid unnecessary UV damage is a priority. How do we do that? By staying in the shade in the middle of the day, wearing sun protective clothing (that's why I created Sunny Sleevez), a broad brimmed hat, UV rated sunglasses, using chemical-free broad spectrum sun screen on exposed areas & eating a healthy diet with as few chemicals as possible & lots of antioxidants.
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5 Responses to Sneaking veggies into desert…kid certified, it’s delish!

  1. i mayfly says:

    Looks very yummy and the nutritional info is a real bonus. I also use cherry concentrate (unsweetened) to sweeten our plain Greek yogurt with fruit & walnuts. Don’t know how that would “cook”, but on yogurt it is supreme! and helps with uric acid buildup. I am a sneaky mom as well – used to pureed cauliflower & broccoli and cook it with the pasta & chicken dish the fam loved!
    Thank you for visiting and pushing the like button on i-mayfly. Small kernels can grow big rewards.

  2. Lizzie says:

    Mmmm, I love recipes for packing in more vegetables, and this sounds simply delicious! Thanks for posting so much nutritional info along with it! 🙂

  3. BrandiD says:

    Great idea!! I have a 9 month old that I’m sure this will come in handy soon!

  4. sandrabranum says:

    Reblogged this on SandraBranum's Blog and commented:
    Sounds yummy.

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