In This Section

Healthy Recipes

Pumpkin Dip

Pumpkin Dip

serves 12  -recipe by Sidney Fry, RD for Cooking Light

This recipe uses a mix of whole-grain teff flour and whole wheat flour, fresh ginger and spices. Sugar was cut by 1/3 compared to the original recipe and oil and buttermilk replace some of the saturated fats.


4 ounces whole- wheat flour (about 1 cup)

2.38 ounces teff flour (about ½ cup)

1 tsp ground cinnamon

¾ tsp baking soda

1/8 tsp salt

½ cup low fat buttermilk

½ cup molasses

1/3 cup canola oil

¼ cup oatmeal stout beer

¼ cup granulated sugar

2 Tbl peeled, grated fresh ginger

1 large egg

1 Tbl powdered sugar (sprinkle on top after it’s cooled)


  1. Preheat oven to 350-degrees. Coat an 8-inch square glass or ceramic baking dish with pan spray and set aside. 
  2. Measure flours and whisk in a small bowl with cinnamon, baking soda and salt.
  3. Whisk buttermilk, molasses, oil, beer, sugar, egg and ginger into a medium bowl. Add to flour mixture and mix until just blended. Pour into prepared pan and bake about 25 or until toothpick inserted in the center comes out clean. Cool 45 minutes in the pan on a wire rack. Sprinkle with powdered sugar and cut into 12 squares for serving.

Nutrition Information per slice:

178 calories     7.2g fat             0.7g saturated fat              16mg cholesterol         130mg sodium

27g carbohydrate        2g fiber             15g sugar         3g protein

Register Today!

Visit our registration site to sign-up.

Register for Cooking Classes