Pumpkin-Spice Caramel Dip with Apple Slices

By Jennifer Whitmire, MS, MEd, MH, CHES, NEP

Halloween can be sugar kryptonite. Bowls of candy everywhere, one little “fun size” turning into ten… then the crash that follows.

These days, we can love the treats, but we want them to love us back. That’s where this gluten free, vegan, keto Pumpkin-Spice Caramel Dip comes in. It’s delicious! It’s sweet, creamy, and spiced just right but made entirely from whole foods that keep blood sugar steady.

Pumpkin-Spice Caramel Dip with Apple Slices

Ingredients

1 cup pumpkin purée (unsweetened)
4 pitted Medjool dates (or 2 if smaller, soaked 10 min) (You can use monk fruit extract or real stevia)
3 Tablespoons almond butter or tahini
1 teaspoons cinnamon
½ teaspoon pumpkin pie spice
1 teaspoon vanilla extract
Pinch sea salt
2–3 Tablespoons water to blend
Apple or pear slices for dipping

Directions
1. Blend everything until silky smooth.

2. Chill 30 minutes.

3. Serve with crisp apple or pear slices or spoon it over chia pudding.

This dip satisfies sweet cravings without the sugar roller-coaster.
Pumpkin delivers beta-carotene and fiber that slow glucose release.
Dates contain natural sugars wrapped in minerals and soluble fiber.
Tahini or almond butter adds healthy fats and magnesium which are needed for insulin sensitivity and calm nerves.
Spices like cinnamon and clove naturally improve glucose uptake.

The result: a Fall Treat that feeds your microbiome and your inner child at the same time.

A Note from My Kitchen

You don’t have to “quit” sweetness! The body recognizes real food. This kind of treat leaves you energized, not exhausted.

That’s the kind of food we make inside The Culinary Healing Circle—delicious, blood-sugar-friendly, and deeply nourishing.

Join the Culinary Healing Circle and learn how to enjoy food that truly loves you back.

Wholistic Jen