Pumpkin fluff
Sidesteal
Posts: 5,510 Member
Shout out to _Bro and Acg67 for inspiring this. I've heard about fluff but never actually made it, those two guys convinced me 
Apparently Fluff was created in sweden by some pro BBers but without going into too much detail, you NEED to make this. It's ridiculous and very filling. Wifey and I just came up with this recipe, I'm sure it's been done before but w/e -- I just want to share this:
Pic fail?
You will need the following ingredients:
1 electric mixer
1 large mixing bowl
1 large empty stomach or several friends, or containers.
1 cup FROZEN pumpkin. I use Libby's canned.
8 packets of splenda
1tsp cinnamon
1/2 cup Egg Whites or 3 egg whites
A quick sprinkle of nutmeg
1/2c skim milk
1 tsp Xanthan Gum
2 scoops of EAS Vanilla Whey.
Now, you can probably use other Whey's and Casein should work great, but truth be told Fluff seems to be finnicky in that some brands of Whey won't fluff easily (hence the Xanthan Gum). I recommend Casein or a whey that has some egg protein in it, but you will have to experiment.
Throw all the above into a mixing bowl. You should break up the frozen pumpkin first. Put the mixer on low just until the pumpkin is broken into small peices and then CRANK THAT MUG to full throttle.
Mix for about 7 to 9 minutes, roughly.
TOTAL macros:
465kcal 40 CHO 6 FAT 67 PRO.
Now, the picture I posted is showing roughly ONE THIRD of the yield from the above. So, that tub is about 155 calories give or take.
Taste? RIDICULOUS, otherwise I wouldn't have spent this time posting this. I'm still eating it as I type this.
See Leangains.com for other fluff ideas.
Apparently Fluff was created in sweden by some pro BBers but without going into too much detail, you NEED to make this. It's ridiculous and very filling. Wifey and I just came up with this recipe, I'm sure it's been done before but w/e -- I just want to share this:Pic fail?
You will need the following ingredients:
1 electric mixer
1 large mixing bowl
1 large empty stomach or several friends, or containers.
1 cup FROZEN pumpkin. I use Libby's canned.
8 packets of splenda
1tsp cinnamon
1/2 cup Egg Whites or 3 egg whites
A quick sprinkle of nutmeg
1/2c skim milk
1 tsp Xanthan Gum
2 scoops of EAS Vanilla Whey.
Now, you can probably use other Whey's and Casein should work great, but truth be told Fluff seems to be finnicky in that some brands of Whey won't fluff easily (hence the Xanthan Gum). I recommend Casein or a whey that has some egg protein in it, but you will have to experiment.
Throw all the above into a mixing bowl. You should break up the frozen pumpkin first. Put the mixer on low just until the pumpkin is broken into small peices and then CRANK THAT MUG to full throttle.
Mix for about 7 to 9 minutes, roughly.
TOTAL macros:
465kcal 40 CHO 6 FAT 67 PRO.
Now, the picture I posted is showing roughly ONE THIRD of the yield from the above. So, that tub is about 155 calories give or take.
Taste? RIDICULOUS, otherwise I wouldn't have spent this time posting this. I'm still eating it as I type this.
See Leangains.com for other fluff ideas.
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Replies
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Interesting....how do you store the leftovers? Or can you?0
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Interesting....how do you store the leftovers? Or can you?
I typically put them in the freezer.
Freezing it will make an interesting substance. It's not quite ice cream, it's not quite sorbet, but it's frozen and delicious.0 -
I got excited until I realized I have no vanilla. I'm about to place an order to try some Trutein Vanilla which is a blend (casein, whey, egg) as well as some XF Vanilla which is straight casein. I've missed you vanilla. I'll be giving your recipe a try.0
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where do you get the xanthan gum??0
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Go to the section of the grocery store that sells Bob's Red Mill products. Chances are you will find it there. It's roughly 8 - 9 dollars for a bag, but that bag will last you quite a while.0
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That looks delicious and that's a huge, awesome serving. I might do a variation to make it even lower carb. I think it's worth noting to others who might not realize that there's a different to not buy Libby's pumpkin PIE mix... to get the PURE canned pumpkin. Major difference!
Thanks for the recipe!!!0 -
This sounds amazing!!0
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bump.0
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As a baker myself I would recommend that you whip the egg whites and splenda (or other sugar substitute) first until you get the firm peaks (like the meringue on a lemon meringue pie). Then fold in the other ingredients and you'll have an awesome fluff!
BTW thanks for sharing!0 -
Sounds great! Thanks for sharing!0
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interesting...
I have a recipe I make for Pumpkin Fluff but it's no where near what your ingredients are..lol. (but looks the same!)
It's lovely dipped with apple wedges or graham crackers.0 -
I make mine very different, I think I got the recipe from Weight Watchers a couple years back. My recipe isn't as dense or protein packed, but its light and fluffy!
1 can pumpkin
1 small box sf instant vanilla pudding mix
1 container of fat free or lite cool whip
cinnamon, nutmeg, splenda to taste
Mix all the ingredients together and enjoy.0 -
That seems like an awesome idea. I might have to give that a shot!0
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I make mine very different, I think I got the recipe from Weight Watchers a couple years back. My recipe isn't as dense or protein packed, but its light and fluffy!
1 can pumpkin
1 small box sf instant vanilla pudding mix
1 container of fat free or lite cool whip
cinnamon, nutmeg, splenda to taste
Mix all the ingredients together and enjoy.
Love the easy/basic ingredient version! Do you have nutritional info?0 -
I'll have to try this. I've made something similar with Jello Fat-Free vanilla pudding. Just add a can of pumpkin (pure) to it and some pumpkin pie spices and the 1% milk. Whip it up and there it is! I would have to look up the calories but it is very, very low and delicious as well.0
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You need to make it like this. My recipe using the same concept. I mainly tackled this issue of "making your own ice cream" because Arctic Zero ice cream got really expensive.
http://www.myfitnesspal.com/topics/show/403233-lost-96lbs-and-made-top-10-in-physique-contest - PAGE 8-9 of the forum thread shows how I was able to make pumpkin ice cream and strawberry oatmeal cookie ice cream. My next project is Cookie Crisp N Cream Ice Cream
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100 calories for 1/2 a cup0
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Bump0
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looks so yummy!0
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bump0
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I make mine very different, I think I got the recipe from Weight Watchers a couple years back. My recipe isn't as dense or protein packed, but its light and fluffy!
1 can pumpkin
1 small box sf instant vanilla pudding mix
1 container of fat free or lite cool whip
cinnamon, nutmeg, splenda to taste
Mix all the ingredients together and enjoy.
This is how I make mine less the added splenda/sweetener (already sweet) and use pumpkin pie spice but I add 8oz fat free cream cheese for added protein/texture. When in season, I use pumpkie spice pudding mix.0 -
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You need to make it like this. My recipe using the same concept. I mainly tackled this issue of "making your own ice cream" because Arctic Zero ice cream got really expensive.
http://www.myfitnesspal.com/topics/show/403233-lost-96lbs-and-made-top-10-in-physique-contest - PAGE 8-9 of the forum thread shows how I was able to make pumpkin ice cream and strawberry oatmeal cookie ice cream. My next project is Cookie Crisp N Cream Ice Cream
This is how mine turns out. Instructions and what not are in my forum thread. I've successfully made pumpkin and strawberry oatmeal.
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Good post! Let me know how the candy cane turns out
Here's another link with videos: http://proteinfluff.com/0 -
Will have to give this a shot, though I'll modify the recipe a bit. Anything that will help clear some of the pumpkin I canned from last years harvest.0
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Will have to give this a shot, though I'll modify the recipe a bit. Anything that will help clear some of the pumpkin I canned from last years harvest.
Here's the pumpkin one....AND I've made pizzas and what not fit into my macros.And here it is folks. Pumpkin Granola Chocolate Brownie High-Protein, High-Fiber Ice Cream. ENJOY. But first I must warn you experiment in small batches because your macronutrient needs and totals may be different than mine. But the base recipe and instructions are the same. It's up to you to play with the toppings or innards as the case may be.:bigsmile:
The carb macro here is higher because I needed them to be higher for today and tomorrow. I chose to bulk this out with carbs via two FiberONE granola bars and three FiberONE brownies. OR you could have easily substituted with 3 to 4 pop tarts. It's up to you. Go with out the FiberOne adds or pop tarts and you get a very low carb, high fiber, high protein ice cream.
Use the whole darn can. Each serving has about 9g of CHO, but 5g of that CHO is fiber.
Zucchini peeled and washed. You are not using this many, I just like to prepare in batches.
Your choice of cinnamon and the amount you wish, just account for it.
Your choice of sugar-substitute and the amount you wish, just account for it.
300g of zucchini. I know the scale says 299g, it's close enough
Put the entire contents of the pumpkin and 300g of zucchini into a ziplock bag and smash flat. It freezes easier and quicker this way.
Takes a good 3-4 hours and it should be frozen like this...
Break it up and leave it in the bag for now.
Use about 3.5 scoops of your choice of vanilla whey. If making a chocolate or strawberry ice cream, use the appropriate whey flavors. I use chocolate in my upcoming ice cream project called Cookie Crisps 'N Cream Ice Cream (coming soon)
Add 1/2 cup of 2% milk and your whey protein.
mix...not much really to say here...just mix. :laugh:
Add the pumpkin and zucchini and start slow and then move to medium and then to high. Should look fluffy and completely incorporated like this.
There should be THREE of this FiberONE brownies. I only took a photo of two then realized I needed to his certain macro goals and added the third brownie after this photo was taken.
Crumble and mix it with a spoon Cold Stone Creamery Style
when removing the unfrozen ice cream mixture, make sure to get everything. Since everything was weighed and measure, this remnant in the bowl are "lost macros" I'm afraid...:sad:
Put in a large tupperware container for freezing.
This is a comparison of two of my servings of pumpkin brownie ice cream versus 1 pint of Arctic Zero ice cream.
I realized that this big tupperware will not fit in this freezer or the 2nd fridge/freezer we have in the garage so I had to put it in 4 smaller tupperware containers increasing the "lost macros" from transferring from one container to another...:huh:
Take two of these and crumble and mix in Cold Stone Creamery Style
This is one scoop of ice cream. One scoop is "typically" one serving of "regular ice cream. But since there is so much volume of food with low caloric load, I will be having 6 scoops. The macros with the brownies and granola bars is 88c/14f/51p 30g of CHO of the 88g of CHO is fiber. Basically you are getting your WHOLE DAY's worth of fiber in, in one short. If you want to reduce the fat and fiber content sub out the FiberONE bars and brownies with pop tarts. I should have done this because all that fiber in one shot leaves you very full feeling... VERY FULL FEELING.
Six scoops per "helping" or "serving" depending on your macros.
Close up for texture...
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Now the recipe as presented above actually has about 30g of fiber. That's like more than a whole days worth in one serving and one serving for me is roughly 7 scoops. There's fiber in the pumpkin, in the zucchini and in the FiberONE products of course. It's was not fun eating all that. The first 3 scoops was ok. The last 4 scoops was a chore to get through. So adjust the amount of fiber to be lower so you can get through the volume of food. I think next time I will add pop tarts into the ice cream. This way I can hit my carb macro allowance without feeling so darn full.0
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