By Shari MAC

I am a status Métis living and working in Peterborough, Ontario. As an Indigenous person, I am passionate about educating people on health, specifically heart health. With over 30 years of experience in wine and food, my transition to a healthier lifestyle through the Keto diet resulted in a 70-pound weight loss. As a food writer and recipe developer, my blog shares categorized Keto and Low-Carb recipes, emphasizing healthy choices. Having lost family members to heart disease, I advocate for heart health awareness, encouraging education and support for a strong future.
During the winter, we tend to eat heartier root vegetables. Many of us think of pumpkin as a vegetable that we also add to sweet desserts. It’s the other way around. Pumpkin is a fruit that we use in desserts that can also be part of a savory dish. It’s fruit, not a vegetable. I love preparing desserts with pumpkin because it tastes mildly sweet and earthy. It is not as sweet as other squashes but has a subtle sweetness that becomes more pronounced when roasted or cooked, often described as nutty and rich. Pumpkin is also low in fat, carbohydrates and sugar and high in fiber, which is part of a healthy, low-carbohydrate diet vital to preventing,
reducing, and even curing metabolic syndrome.

What is metabolic syndrome? Metabolic syndrome is a cluster of conditions that occur together and increase the risk of heart disease, stroke, and type 2 diabetes. Eating a healthy, low-carbohydrate diet is one significant way we can prevent and dramatically reduce our risk of heart disease, stroke, and type 2 diabetes. This means choosing whole foods high in healthy fats, low in sugars (refined and natural), low in carbohydrates, and high in protein and fiber. The first time you prepare this decadent treat, it may take time to learn the simple process. After that, you can whip up in just six minutes, and the best part about this dessert is its low price.


How Does Your Microwave Affect the Outcome of this Dessert?

Your microwave cooking time may vary. Over time, components in a microwave like the magnetron that generates the microwaves can become worn and torn. This might decrease your cooking efficiency because the cooking times don’t achieve the same level of heating. So if you have an older microwave, try cooking the cake for four minutes knowing you may have to add another minute. Also, newer microwaves now come with advanced features, sensors, and technology that may enhance your cooking performance and accuracy. The cooking time will also affect the cake’s texture. In my microwave, which is relatively new, a four-minute cooking time makes for a fluffy, yet moist cake.


Make the Microwave Sugar-Free Pistachio Pumpkin Cake

¼ cup broken pistachio pieces (or walnut pieces)

1 tablespoon melted butter (grass-fed if possible)
1 to 2 tablespoons Swerve Brown Sugar (sugar-free)

Cake Ingredients:
2 eggs (pasture-raised if possible)
½ cup canned pumpkin (free of sugar or spices)1 teaspoon baking powder
½ teaspoon freshly ground black pepper (secret ingredient!)
1 heaping teaspoon pumpkin pie spice (or as much as desired)
2 teaspoons stevia or Swerve Brown Sugar

1. Spray a soup bowl with non-stick cooking spray. Evenly sprinkle pistachio pieces in the
bottom of the bowl. Set aside.
2. In another small bowl combine butter and Swerve. Place the bowl in the microwave and
cook for about 30 seconds, just enough to melt the butter and Swerve. Remove the
mixture from the microwave. Stir together. Pour the mixture evenly over the pistachios in
the bottom of the soup bowl. Set aside.
3. In another small mixing bowl combine all cake ingredients, except for the stevia. Using a
hand mixer, blend all ingredients into a smooth batter with no lumps. Add one teaspoon
of stevia. Taste to see if more sweetness is needed. Mix well.
4. Pour the batter into the soup bowl over the pistachio-butter mixture using a spoon.
5. Set the soup bowl in the microwave. Microwave the batter for 4 minutes. Remove the
soup bowl from the microwave.
6. Use gloves as the soup bowl is hot. Place a plate over the soup bowl and turn the soup
bowl upside down. Using both hands, shake the soup bowl to make sure the cake
comes out onto the plate. Remove the bowl, leaving the cake on the plate.
7. Optional: Add one ramekin of Jell-O pudding in a small plastic lunch bag. Twist the bag
so that all the pudding is in one corner. Cut a small hole in the bag at the pudding end.
Design the cake with the pudding as desired. Eat warm. Cut into four pieces and enjoy!

Cake Nutritional Value

¼ of Cake: 78 calories, 6.1 grams fat, 2.5 saturated fat, 61 mg sodium, 3.3 g carbohydrates, 1.4
g fiber, 3.3 -1.4 = 1.9 net carbs per ¼ piece of cake, 1.2 g sugar, 3.7 g protein.

Jell-O Dulce de Leche Pudding Nutritional Notes
1 Ramekin Contains: 50 calories, 1 g fat, 1 g saturated fat, 0 g Cholesterol, 160 grams sodium, 0 sugar

Note: A quarter slice of cake contains approximately 1.2 grams of sugar and only 1.9 net carbs (not including pudding). The nutritional information provided is approximate only, since I cannot guarantee the nutritional accuracy without knowing what brands you use or how accurately you
follow the recipe. Use this information as a general guideline only.

Shari MAC has spent much of her career as a columnist and is an International award-winning and best-selling author, speaker, TV host, and educator celebrating the world of wine and food.

Today Shari Mac focuses on her blog in support of a Keto and Low-Carb diet and lifestyle for health. On her website, you’ll find delicious and FREE cookbooks at: