Eat Dessert & Still Feel Fabulous: Pumpkin Tiramisu
I grew up in a household with a mother who constantly struggled with her weight.
I watched my mom sign up for various diets. Work with various trainers. Go to different gyms, experiment with different foods, and even try niche things like vibration plates & infrared saunas.
She was always able to be super disciplined and lose weight.
But it always came back.
And she always blamed it on the same thing:
Her sweet tooth.
Your Gut Microbiome Has a Toothache
What I wish I knew back then that I know now: your food cravings have a lot to do with your gut microbiome.
If only I had known this back then, I could have helped my mom so much.
The reason my mom would struggle so much with her sweets cravings was because when she would eat sweets, it would disrupt her gut microbiome, and then she would crave them even more.
When we eat foods high in sugar and dairy, we feed the “bad” bacteria in our gut. The more we eat them, the more we feed these bad actors. The more we feed them, the stronger they get. The stronger they get, the more food they need.
These bad actors then start to release signals, such as by-products or neurotransmitters, that trigger sugar cravings. In essence, they communicate to your brain & prompt you to feel the sugar cravings. Nutty, huh?
The Fiber Solution
Ok now you’re probably thinking “wtf do I do instead?”
Here’s what: you make my desserts instead.
My desserts are dairy free, so you won’t become addicted to the casein.
My desserts are sugar free, so the sugar won’t disrupt your gut microbiome.
And my desserts are really fucking high in fiber, so they actually improve your gut health while you eat them.
Fiber from whole fruits and other plant-based foods acts as a prebiotic, feeding beneficial bacteria in the gut like Bifidobacteria and Lactobacilli.
The more you feed these good actors, the stronger they get. And the stronger they get, the more food they need.
And you know what comes next…they send signals to your brain to make you crave more healthy food.
Magic!
This Dish
high fiber & high protein dairy free, gluten free, sugar free, vegan pumpkin tiramisu
The Benefits
unlike traditional tiramisu, this one is a gut health powerhouse:
Chickpeas are a fantastic source of fiber and resistant starch, both of which act as prebiotics to support a healthy microbiome and promote regularity. The fiber in chickpeas also has a “slow-release” effect, helping you feel satisfied longer.
Compared to Traditional Flour or Ladyfingers: Traditional tiramisu includes ladyfingers made with refined flour, which provides little fiber or nutritional benefit. Chickpeas bring protein and fiber, making your tiramisu more balanced and easier on the digestive system.
Medjool dates are rich in natural sugars along with fiber, which slows the absorption of glucose, supporting balanced blood sugar and avoiding digestive discomfort that can arise from refined sugar.
Compared to Refined Sugar: Unlike traditional tiramisu with added sugar, dates offer a natural sweetness along with fiber, which prevents blood sugar spikes and feeds beneficial gut bacteria.
As a fermented product, coconut yogurt provides probiotics that help replenish and balance the gut microbiome. These probiotics can aid digestion, improve nutrient absorption, and support overall immune function.
Cashews contain prebiotic fiber and plant-based protein, which both support the growth of beneficial bacteria and reduce digestive inflammation. The protein and healthy fats in cashews help balance blood sugar, preventing spikes that can cause stress on digestion. they are also rich in magnesium and B vitamins, which helps support a calm nervous system and improve mood stability.
Compared to Dairy-Based Cream: Traditional tiramisu is made with mascarpone cheese, which is high in saturated fat and can be difficult to digest for some people. Cashews provide a creamy, non-dairy alternative that’s rich in heart-healthy fats and more digestible.
Pumpkin is rich in soluble fiber, which helps feed the good bacteria in your gut, promoting a balanced microbiome. Fiber also aids in regular bowel movements, easing constipation.
Cinnamon and pumpkin spice (which often includes ginger, cloves, and nutmeg) have anti-inflammatory and antimicrobial properties that support digestive health. Cinnamon is also known to improve blood sugar control, which helps to prevent spikes and crashes.
The combination of soluble fiber from the chickpeas, dates, and pumpkin; with the healthy fats from cashews and coconut yogurt helps lubricate the intestines & stimulate peristalsis, helping to prompt a bowel movement in constipation-prone people.
The Recipe
"Lady Finger" Layer Ingredients:
chickpeas from 1 can
1 cup pitted medjool dates
2 tbsp coffee extract
"Mascarpone" Layer Ingredients:
the liquid from 1 can of chickpeas
1 cup raw cashews, soaked
1.5 cups cooked mashed pumpkin
1/4 cup coconut yogurt (I recommend Coconut Cult, Culinya, Cocojune, or Coyo brands. there are a LOT of brands I would EMPHATICALLY NOT recommend). If you have any doubt, just ask me!
3/4 cups pitted medjool dates
1/2 tsp pumpkin pie spice
1/2 tsp cinnamon (PLUS extra cinnamon for dusting the top)
1/4 cup water
Instructions:
If you are cooking your own pumpkin, cut it open, remove the seeds & roast at 400F for roughly 40-50 minutes
Soak cashews overnight, or for 10 minutes in hot water
Open 1 can of chickpeas & use a sieve to separate out the liquids from the chickpeas. We will use both!
Combine the chickpeas, coffee extract, and dates in a food processor and process until you get a cookie-dough-textured situation
Drain & rinse the cashews and blend all the mascarpone layer ingredients together in a high speed blender until SUPER smooth
in small jars or ramekins, layer the two. I did 2 layers of each. and then top with cinnamon!
an aerial view. did you know cinnamon is excellent for blood sugar regulation? I just recommend using Ceylon cinnamon!
Logistics:
you can make this ahead, but they seem to go off after day 3, so I would make them the day before
this recipe makes 3 little jars, my jars are 10oz
Links:
I use WF brand chickpeas, but you can use whatever, it doesn't really matter
I would recommend using Coconut Cult, Cocojune, Coyo, or Culinya coconut yogurt. most other brands are gross and would not work well
The jars I used
I love this brand of dates-- IMO they have the best caramel-y flavor
Hopefully I didn’t miss anything, but just in case, here is a roundup of links to my common recipe ingredients
For More on Gut-Friendly Recipes
If you like this recipe, you may also enjoy my Miso Whipped Sweet Potatoes with Pumpkin Spice Granola from the Thanksgiving series; the Thanksgiving-Themed DeBloat Gummies; my Truffle Potatoes; and my canned-style cranberry sauce;
and
If you want more recipes that will help you debloat & eliminate regularly, I highly recommend checking out my [free] Gut Health Cookbook, which has 5 yummy, gut-friendly, recipes. You can download it here.
