Pumpkin Flan
Ingredients:
- For the Flan:
- 1 cup granulated sugar (for caramel)
- 1 can (15 ounces) pure pumpkin puree
- 1 can (12 ounces) evaporated milk
- 1 can (14 ounces) sweetened condensed milk
- 3 large eggs
- 2 egg yolks
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon ground cloves
- 1 teaspoon vanilla extract
Instructions:
- Prepare Caramel:
- In a medium saucepan, melt the sugar over medium heat, stirring constantly until it turns a golden amber color. Quickly pour the caramel into a round flan mold or cake pan, swirling to coat the bottom evenly. Set aside to cool and harden.
- Make the Flan Mixture:
- In a blender, combine pumpkin puree, evaporated milk, sweetened condensed milk, eggs, egg yolks, cinnamon, nutmeg, cloves, and vanilla extract. Blend until smooth.
- Bake the Flan:
- Preheat your oven to 350°F (175°C).
- Pour the pumpkin mixture over the hardened caramel in the mold.
- Place the flan mold in a larger baking pan and add hot water to the outer pan (bain-marie) until it comes halfway up the sides of the flan mold.
- Bake for about 50-60 minutes, or until set (a knife inserted should come out clean).
- Cool and Unmold:
- Remove the flan from the oven and let cool in the water bath. Once cooled, refrigerate for at least 4 hours, or overnight.
- To serve, run a knife around the edges of the flan, and invert onto a plate.
Nutritional Analysis and Health Benefits:
- Calories: Each serving contains approximately 250-300 calories.
- Proteins: Moderate protein content from eggs and milk, essential for body repair and growth.
- Carbohydrates: High in carbohydrates primarily due to sugars from condensed milk and caramel.
- Fats: Contains fats from eggs and milk, which are important for nutrient absorption.
- Vitamins and Minerals: Pumpkin is a rich source of Vitamin A, essential for vision and immune function. The spices used also add small amounts of antioxidants.
Health Impact:
- Eye Health: High Vitamin A content in pumpkin supports eye health.
- Bone Health: Calcium from milk contributes to bone strength.
- Digestive Health: Pumpkin has a high fiber content, which helps in maintaining digestive health.
- Antioxidant Properties: Cinnamon, nutmeg, and cloves offer antioxidants that help in reducing oxidative stress.
This Pumpkin Flan combines traditional flan texture with the hearty, comforting flavors of pumpkin and autumn spices, making it a perfect dessert for fall gatherings or a festive alternative to classic holiday pies. While it is rich in certain nutrients, it’s also quite high in sugars, so it should be enjoyed in moderation, particularly by those managing calorie intake or blood sugar levels.
