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Our Favorite Pumpkin Pie Dip Recipe for a Happy and Healthy Thanksgiving

How to Have a Happy and Healthy Thanksgiving This Year

A display of classic Thanksgiving dishes including turkey, pies, green bean casserole, and more

As we approach the holidays, we realize how much we have to be thankful for in our lives. One of my favorite parts of celebrating Thanksgiving is enjoying all the delicious foods. As Ebenezer Corporate’s Registered Dietitian, I want to share a few food tips to ensure you have a happy and healthy thanksgiving. As well as share my favorite Pumpkin Pie Dip recipe!

The Health Benefits of Turkey

Thanksgiving in my house growing up usually involved us traveling to see family. My grandpa was a great cook and would always make the turkey just right! For me, Thanksgiving is all about the turkey. Nowadays, my husband does not like turkey, so he ends up getting some steak (more turkey for me!). Turkey is a good source of lean protein, vitamin B-6 and niacin, which are essential for protein, fat & carbohydrate metabolism to produce energy in the body.

The Health Benefits of Pumpkin

Another Thanksgiving staple, pumpkin pie, also yields some health benefits. Pumpkin is a good source of vitamin C, calcium, potassium, and fiber. Pumpkin also contains carotenoids which include beta carotene and lutein, which are important for eye health. You can control the amount of sugar and fats in pumpkin pie by using plain pumpkin puree and evaporated milk instead of heavy cream.

Food Preparation and Storage Safety

While our primary focus on the Thanksgiving meal is to enjoy it with friends and family, we should pay attention to the safety of foods during preparation and storage. Stuffing (or dressing) is, unfortunately, a cause for food poisoning if not cooked correctly. When stuffing the Thanksgiving bird, a general guideline is to plan for about 1 cup of prepared stuffing per pound of uncooked turkey.  Use a food thermometer to ensure the internal temperature of the stuffing reaches 165 degrees. Store leftover stuffing in a separate container than turkey when finished.

And now, the recipe!

Pumpkin Pie Dip Recipe

The Pumpkin Pie Recipe is adapted from the Academy of Nutrition and Dietetics.

This dip is great to have available as guests arrive and start mingling, watching the football game and waiting for the main event!

Pumpkin Pie Dip Ingredients:

  • I package cream cheese (room temperature)
  • ½ C Greek yogurt
  • 1 can pumpkin (no sugar added)
  • 2 ½ tsp ground cinnamon
  • 1 tsp ground allspice
  • 1 tsp ground cloves
  • 1/8 tsp ground nutmeg
  • 3 Tbsp agave sweetener
  • 2 Tbsp brown sugar
  • Pinch of salt

Pumpkin Pie Dip Directions:

  • Combine cream cheese and yogurt in a food processor or blender (can also use hand beaters if needed) and blend until smooth.
  • Add the remaining ingredients and continue blending until smooth.
  • Cover & refrigerate for at least 30 minutes prior to serving.
  • Serve with pita chips, pretzels and sliced apples.

Have a happy and healthy Thanksgiving, all!

Written by Rebecca Kapsen, RDN, LDN, Ebenezer Corporate Registered Dietitian