- Cook Time
- Prep Time
- 8 ServingsServings
- Canola oil cooking spray
- 3 egg, preferably omega 3 enriched
- 1 1/4 cups pumpkin puree
- 1/2 cup maple syrup
- 2 tablespoons canola oil
- 1 1/2 teaspoons pure vanilla extract
- 3/4 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- 1/4 teaspoon ground cloves
- 1/4 teaspoon salt
- 1 1/2 cups low-fat milk, heated until very hot
- Boiling water, about one quart
- Ground nutmeg for garnish
1. Preheat oven to 350 °F. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with canola oil cooking spray and set them in 13 X 9-inch (33 x 22 cm) baking pan.
2. In large bowl, beat eggs slightly; add pumpkin purée, maple syrup, canola oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour 1/2 cup (125 mL) flan mixture into each prepared ramekin.
3. Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.
4. Bake 40-45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove from oven and immediately remove ramekins from water bath; cool on wire rack until room temperature. Cover with plastic wrap and refrigerate.
5. Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.
Yields: 8 servings. Serving size: 1 flan.
Cook's note: Use leftover pumpkin purée in a smoothie with yogurt, milk, sweet spices (cinnamon, ginger, cloves) and a drizzle of agave nectar, honey or maple syrup.