Top 5 Health Benefits of Cherries

Health Benefits of CherriesWhen you think of cherries, we’re willing to bet that “amazing superfood” doesn’t immediately jump to mind. You’d be surprised to know that cherries are one of the most nutrient-rich fruits available! From fighting cancer to helping you get a good night’s sleep, cherries are one food that you shouldn’t be underestimating. Here are a few reasons why:

  1. Sleep better. Tart cherries contain melatonin, which is a hormone that makes you feel sleepy. Cherries increase melatonin levels in the blood, therefore improving the way you sleep. Try cherry juice for a fun new nightcap!
  2. Lose weight. A cup of cherries is less than 100 calories and packs 3 grams of fiber, which will keep you feeling full longer. They also contain many B-vitamins which are aid metabolism and convert nutrients into energy.
  3. Gets gout out. Cherries can help mitigate the intense symptoms of arthritis and gout. The pain from arthritis is due to excess uric acid in the bloodstream. A study done by the USDA found that uric acid can be reduced by as much as 15% by eating two cups of Bing cherries. 1
  4. Reduce muscle soreness. Cherries provide natural osteoarthritis relief, and can even help relieve post-workout soreness. Studies suggest a cup and a half of tart cherries or one cup of tart cherry juice can significantly reduce muscle inflammation and soreness.3 Another plus—if you cut down on post-workout soreness, you can feel free to exercise more often, contributing to overall weight loss and a healthier lifestyle!
  5. Cancer prevention. Cherries contain a compound called perillyl alcohol (POH), which is useful in reducing the occurrence of cancer. Researchers found that POH stops the growth of cancer cells by depriving them of the proteins they need to grow.2 Cherries, along with many other berries, are also a rich source of antioxidants, which replace free radicals in your body before they can cause any damage to cells.

Of all the varieties of cherries, tart cherries have been found to have the most significant health benefits. While they’re in-season now, they’re also readily available in freeze-dried, frozen and juice form year- round!

Related Resources:

1. United States Department of Agriculture: “Fresh Cherries May Help Arthritis Sufferers”
2. American Institue for Cancer Research “Foods that Fight Cancer”…
3. Connolly DA, McHugh MP, Padilla-Zakour OI, Carlson L, Sayers SP. Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. Br J Sports Med 2006;40:679-683.

Top 5 Health Benefits of Cauliflower

Health Benefits of CauliflowerHailed as this year’s kale, cauliflower is an often overlooked superfood. Low in saturated fat, carbohydrates and cholesterol, cauliflower is an excellent source of protein, dietary fiber, and vitamins.

Not only is cauliflower packed with nutrients, it’s also a popular choice of vegetarians. When cooked properly, cauliflower’s strong flavor is robust enough to stand on its own without other meat or fatty sides, and can even be used as a substitute for starchier, high-carb foods, like mashed potatoes. Check out our post on substituting cauliflower in your favorite mashed potato recipe for examples! Check out some of the other great benefits of this versatile superfood below:

  1. Cancer prevention. Studies link cauliflower to cancer prevention, particularly with respect to bladder, breast, colon, ovarian and prostate cancer. In fact, according to an article in the Journal of the National Cancer Institute, high intake of cruciferous vegetables, including cauliflower—may be associated with reduced risk of aggressive prostate cancer.1 How? Cauliflower contains a compound called indole-3-carinol, or I3C, as well as an important phytochemical called sulforaphane. Both of these components stimulate enzymes in the body that detoxify and repair damaged DNA that can prevent cells from turning cancerous.2
  2. Antioxidant benefits and detox support. Cauliflower contains antioxidant nutrients, namely vitamin C, manganese and beta-carotene. Eating cauliflower regularly will help protect you from free radical damage and reduce your risk for diseases caused by oxidative stress, such as cardiovascular diseases and some cancers.4
  3. Anti-inflammatory benefits. Cauliflower is an excellent source of vitamin K, which regulates our bodies’ inflammatory responses. It also contains an anti-inflammatory compound that can prevent the initiation of inflammatory responses. Since chronic inflammation leads to conditions such as arthritis, chronic pain, and ulcerative colitis, eating cauliflower can help prevent these conditions and can have a calming effect on inflammatory diseases such as Crohn’s.
  4. Defend against diabetes. In recent years, studies have shown that chronic inflammation can induce insulin resistance, which can lead to the development of type II diabetes. Thanks to cauliflower’s anti-inflammatory benefits, you can reduce your risk for the disease just by eating this veggie. Also, since it’s a great source of potassium, cauliflower could help regulate glucose metabolism and insulin levels.3
  5. Digestive support. Did you know that there are almost 10 grams of fiber in every 100 calories of cauliflower you consume? Good news for you, because fiber helps clean your digestive system and gets rid of unwanted toxins. Additionally, a substance called glucoraphanin present in cauliflower can help protect the lining of your stomach.

Cauliflower is one of the most versatile veggies out there. Its unique texture and ability to absorb flavor makes it one of the most flexible and useful vegetables on the market, serving as a nutritious main course or a tasty substitute in gluten-free and low-carb dishes. Check out our related resources section below for recipes and tips on how to incorporate cauliflower into some of your favorite dishes!

Related Resources:


1  Journal of the National Cancer Institute: “Prospective Study of Fruit and Vegetable Intake and Risk of Prostate Cancer”
2  National Cancer Institute: “Cruciferous Vegetables and Cancer Prevention”
3  Chatterjee R, Yeh HC, Edelman D, Brancati F. Potassium and risk of type 2 diabetes. Expert Rev Endocrinol Metab.2011 Sept;6(5):665-72.
Lee JH, Khor TO, Shu L, Su ZY, Fuentes F, Kong AN. Dietary phytochemicals and cancer prevention: Nrf2 signaling, epigenetics, and cell death mechanisms in blocking cancer initiation and progression. Pharmacol Ther. 2012 Oct 3. [Epub ahead of print]

Top 5 Health Benefits of Quinoa

Health Benefits of Quinoa Quinoa dates back 3,000 to 4,000 years ago, and originated in the Andean region of Ecuador, Columbia, Bolivia and Peru1. It’s been called a “super grain,” but quinoa is actually a seed from a vegetable related to spinach and beets. It’s become so popular that the Food and Agricultural Organization of the United Nations (FAO) officially declared that the year 2013 be recognized as “The International Year of the Quinoa.” Want to know why this little grain is so awesome? Check out the top five health benefits of quinoa:

  1. Protein: quinoa is packed with protein. One cup (185 grams) packs a whopping 8 grams of protein per serving. While most grains are considered to be inadequate as total protein sources because they lack sufficient amounts of the amino acids lysine and isoleucine, quinoa contains an abundance of both of these and is considered a complete protein source.
  2. Fiber: Most Americans don’t get enough fiber – on average we take in roughly 15 grams a day of the 25 to 38 grams that are recommended depending on your gender2. Fiber has been linked with heart health, blood sugar control, weight loss and gastrointestinal health, to name a few. One cup of quinoa contains more than 20% of your recommended daily intake.
  3. Quinoa is gluten-free. Many people are finding they feel better and lose weight when they reduce gluten grains and wheat products from their diets.
  4. Quinoa is high in Riboflavin (B2). B2 breaks down proteins, fats, and carbohydrates, and helps produce energy. It also helps control free radicals and is useful in preventing cancer and heart disease.
  5. Quinoa has lots of iron. Iron is essential for the formation of hemoglobin, which is the principal carrier of oxygen throughout the body and gives the dark red color to blood. Iron is also necessary for muscle and brain function.

If you’ve never cooked with quinoa before, check out our related resources section below for tips on how to prepare and cook quinoa.

Related Resources:


1Kolata, Alan L. (2009). “Quinoa”. Quinoa: Productiononsumption and Social Value in Historical Context. Department of Anthropology, The University of Chicago.
2: Trends in dietary fiber intake in the United States, 1999-2008.

Dr. Hart to Host Online Chat on Getting Motivated to Exercise

Dr. Chris HartExercise provides numerous benefits—from reducing cardiovascular disease to fighting depression. While we all know we should exercise regularly, the trick is working up the motivation to start exercising. Overcoming couch-potato inertia can be difficult particularly during the dreary winter months and especially after most of us have spent the holidays celebrating with family, friends—and a lot of comfort food.

Join Christopher J. Hart, MD, Chief of Staff at Emory Johns Creek Hospital and Medical Director of Emory Johns Creek’s Atlanta Bariatric Center, on Tuesday, Jan. 14, 2014 from noon to 1 p.m. as he provides tips and guidance to help you get moving.

Exercise Motivation Chat Sign Up


Whether you are simply working toward a healthier lifestyle in the New Year, or you are trying to lose weight for a surgery, Dr. Hart can address issues and questions such as:

  • I really want to start exercising but I can’t seem to work it into my schedule.
  • What if I don’t like to exercise?
  • I can’t carve out an entire hour to exercise. What are my options?
  • What if I can’t afford a gym membership?
  • I’m exhausted all the time, and just the thought of exercising wears me out. How do I get over that mental hurdle?
  • I’ve tried exercising before, but I can’t stick with it. What can I do to stay motivated?

If you’re looking for a good way to get motivated in the New Year, join Dr. Hart for what’s sure to be a great online chat!

Top Health Benefits of Sweet Potatoes

Sweet potato health benefitsHow sweet it is for your health to eat sweet potatoes! This orange-fleshed (and sometimes purple) vegetable not only tastes delicious, but also provides some unique health benefits. It’s surprising just how many health benefits sweet potatoes have, including antioxidants, anti-inflammatory nutrients, high fiber content and they’re very heart healthy.

Antioxidant benefits
Sweet potatoes are loaded with beta carotene – a vital antioxidant – and in some studies, sweet potatoes have been shown to be a better source of bioavailable beta-carotene than green leafy vegetables1 2. But there’s so much more to the antioxidant benefits of sweet potatoes than that. In purple-fleshed sweet potatoes, cyanidins and peonidins are concentrated in the starchy core, and recent research shows these phytonutrients may be able to lower the health risk posed oxygen radicals and heavy metals.3

Top Health Benefits of Kale, the Ultimate Superfood

Health Benefits of KaleOver the last few years, kale has seen its popularity soar amongst vegetable and nutrition lovers, earning such monikers as the “queen of greens” and being well known for its health benefits. But why has kale risen to such prominence in recent years? What is it about this delicious vegetable that makes it so healthy?

We’ve all heard how adopting a plant based diet consisting of raw vegetables can do great things for your health, but adding more kale to your diet may provide some unique benefits. Here’s a list of eight awesome nutritional facts about kale:

  1. Kale can help lower cholesterol. The high fiber content in kale helps lower blood cholesterol levels and reduce the risk of heart disease, especially when cooked.
  2. Kale is loaded with antioxidants. Kale is high in both carotenoids and flavonoids, which are associated with anti-cancer health benefits.
  3. Kale is rich in Vitamin K. According to the American Cancer Society, Vitamin K is required for necessary blood clotting and has been shown to be useful for various bodily functions, such as bone health and eyesight. Maintaining a diet with high levels of Vitamin K has also been shown to ward off liver cancer.
  4. Kale is high in Vitamin A. Vitamin A is important for the immune system, and also helps fight cancers by inhibiting the production of DNA in cancerous cells.
  5. Kale has an abundance of Vitamin C. Vitamin C helps protect against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
  6. Kale is rich in calcium. Kale has more calcium than milk per calorie, and calcium has been shown to aid in preventing bone loss and osteoporosis, while helping to maintain a healthy metabolism.
  7. Eating kale can provide anti-inflammatory benefits. Just one cup of kale contains roughly 10% of the required daily intake of omega-3 fatty acids, which help to reduce inflammation in the blood vessels, the joints and elsewhere, helping to prevent arthritis and lower blood pressure.
  8. Per calorie, kale has more iron than beef. Iron is essential for the formation of hemoglobin, which is the principal carrier of oxygen throughout the body and gives the dark red color to blood. Iron is also necessary for muscle and brain function.

That’s the list. So next time you want to reach for a snack, give kale a shot and you can experience all the great benefits this nutrient-rich veggie has to offer.  And if you’re looking for a way to squeeze more leafy greens into your kids’ diet, or even your own, try blending kale in a smoothie with bananas, orange juice, and frozen berries. You won’t even be able to taste it!

Happy eating!

10 Small Steps You Can Take for Your Health, Today!

Healthy Tips Weight Loss Tips

Improving the health and wellness and of our community is our number one priority. Recently, Joe, one of our most successful weight loss patients, reminded us during an online chat that no matter how small the steps or how large the goal, small changes can add up to have a big impact on our health. To help you take the first step(s) toward improved health, we’ve outlined our top ten steps for improving your health today!

1) Take the Stairs
If you’re looking for ways to take baby steps towards better health, taking the stairs is (literally) one of the best places to start. Making small lifestyle changes that incorporate more physical activity into your daily life can add up to have a big impact. Climbing just two flights of stairs a day can lead to 6 pounds of weight loss per year!

2) Don’t Skip Meals, Especially Breakfast
When you skip meals, especially breakfast, you lose an opportunity to kick start your metabolism and may often end up consuming more calories on the days you skip meals. As our registered dietitian, Meagan Moyer puts it, “Eating only one or two large meals at the end of the day is like throwing wood into a fire that has no flame.” Skipping meals will slow your metabolism and trick your body into storing fat in anticipation of an upcoming period of starvation. Consuming small snacks between meals–instead of simply eating three large meals per day–can increase your metabolism and curb your hunger.

Here are a few snack ideas & tips to try >>

3) Stay Hydrated
Making up more than 60% of our total body weight, water is clearly a critical component to our health and well being. Just a few of the benefits of staying hydrated include:

  • improved weight loss efforts
  • healthier, glowing skin
  • increased mental & physical energy
  • illness prevention

Check out these additional hydration benefits & tips >>

4) Breathe…Deeply!
Many of us forget that oxygen is the most important chemical in our body. 70% of our bodies ‘waste products’ are removed through breathing. Proper breathing can make the heart stronger, improve weight loss efforts, boost energy levels and stamina, and increase circulation.

Learn more about the benefits of breathing >>

5) Skip Dessert…Unless It’s Fruit…or Dark Chocolate
Reducing or eliminating simple sugars from your diet is a good way to lower your risk for excess weight gain, diabetes and heart disease. Many baked confections and desserts contain trans fats that should be avoided. If you’re sweet tooth won’t leave you alone, grab a bowl of fruit or a piece of dark chocolate. The phenols in dark chocolate may help lower blood pressure, while its flavanols help keep LDL cholesterol from becoming oxidized and clogging up coronary artery walls.

Learn more about the health benefits of dark chocolate >>

6) Nap
As a culture, Americans are becoming more and more sleep deprived. There are countless negative side effects of sleep deprivation, but an easy remedy for most of them– napping! Alertness and physical performance can be improved by napping, and so too can our psychological well being. Furthermore, sleep deprivation can also cause your hormones to fluctuate, which can result in unnecessary weight gain. Remember, no matter how busy you are, sleep is not a luxury, it is a priority.

7) Wash Your Hands More Often
Washing your hands regularly, and in the right way, can drastically help limit the spread of illness and harmful bacteria. Here are a few tips to make your hand washing most effective:

  • Rub hands together with warm water and soap for at least 15 seconds
  • Always wash your hands after using the bathroom, changing diapers, cleaning up after your pets, or handling money.
  • Always wash your hands before eating.
  • Don’t cough or sneeze into your hands.
  • Refrain from putting your fingers in your eyes, nose, or mouth.
  • Avoid touching people and surfaces with unclean hands.

Check out these additional hand washing tips >>

8) Reduce Your Sodium Intake
Salt consumed at the recommended serving size of 2300 mg a day is fine for seventy percent of the population who are not considered sodium sensitive. The problem is that on average Americans consume two to three times the recommended serving size…every day. According to the Centers for Disease Control (CDC), about ninety percent of Americans eat more than the recommended amount of salt. In fact, if you dined out for even just one meal today, it’s possible you’ve already reached or exceeded your sodium allotment for the day.

Learn more on why it’s a good idea to be mindful of your salt intake >>

9) Act Now to Strengthen Your Bones & Joints!
Joint pain can be debilitating. Fortunately, there are steps you can take to strengthen your bones and joints now and protect them in the future. For example, maintain a healthy weight. Carrying extra weight can cause significant joint pain and damage over time. Help prevent osteoporosis by getting plenty of calcium via dairy products, leafy green vegetables, or in supplement form. Eat more fish to up your intake of omega-3 fatty acids, which have been shown to reduce joint pain and stiffness in people suffering from arthritis. If you’re not a fish fan, you can take fish oil supplements instead. Also make sure to get plenty of vitamin C, which helps speed the recovery of damaged muscles and ease joint pain. Citrus fruits, guavas, red bell peppers, and Brussels sprouts are all great sources of vitamin C.

Learn more about joint health >>

10) Moderate Your Alcohol Intake
Alcohol not only adds hundreds of calories to your diet – a regular beer can add up to more than 150 calories while a glass of wine can cost you 100 calories – but it also temporarily halts your body’s ability to burn fat. So, while the beer you had with pizza and wings might not be a major caloric offender, your body insists on breaking down the calories from the alcohol first, leaving the calories from what you ate to get stored as fat.

Learn more about how wine affects your waistline >>

Do you have additional tips that have helped you improve your health? Share them with us in the comments below!

What Should I Eat Before I Run?

Tips for Your Pre-AJC Peachtree Road Race Nutrition 

Nutrition is a key aspect of running.  If you eat too little, you may feel sluggish.  If you eat too much, you could feel bloated and heavy during the race.  And if you eat the wrong foods, you could end up spending a lot of time in the restroom.

What Should I Eat the Night Before the Race?

Be careful of the “carbo loading” ritual of many runners.  Eating too many carbs the night before a race can leave you feeling sluggish on race day.  Eat foods that are easily digestible such as lean proteins, fruits, or foods with Omega -3’s.  Also, make sure to hydrate with water and electrolytes.  Electrolytes can be found in drinks like PowerAde or Gatorade.  Drinking too much water could be harmful, so try to include some electrolytes into your pre-race routine.

Race Day Meal Planning

Try to get up early on the morning of the race and eat your pre-race meal.  Eating at least 1 – 2 hours before your race is recommended but if you have a weak stomach, you may need to eat as much as 4 hours before the race.  If you eat 3 – 4 hours out, make sure to consume more calories than you would if you eat only 1 hour before the race.

What Should I Eat Before I Run?

What Food to Eat Before a Running Race

At least 80% of the calories you eat before your race should come from carbohydrates.  This could be in the form of a bagel, oatmeal, English muffin, pancakes (go easy on the syrup) or energy bars.

Avoid the following foods before a running race:

  • Foods with high fiber content
  • Foods high in fat
  • Vegetables such as onions and cabbage which may leave you gassy and bloated
  • Foods high in protein because it takes your body longer to digest. Carbs can be digested quicker and used for energy needed to run your race!

I highly encourage you to test out different foods.  The best time for you to eat is during your morning training runs to simulate race day conditions and determine what works best for you.  So start practicing now!  Race day is quickly approaching!

Good luck and have fun out there!

Peachtree Road RaceEmory Healthcare is a proud sponsor of the AJC Peachtree Road Race.

Emory Healthcare is the largest, most comprehensive health system in Georgia and includes Emory University Hospital, Emory University Hospital Midtown, Emory University Orthopaedics & Spine Hospital, Wesley Woods Center, Saint Joseph’s Hospital, Emory Johns Creek Hospital, Emory Adventist Hospital, The Emory Clinic, Emory Specialty Associates, and the Emory Clinically Integrated Network.

Come visit us at the AJC Peachtree Road Race expo in booth 527 to get your blood pressure checked and learn more about how Emory Healthcare can help you and your family stay healthy!

About Dr. Mason
Dr. Amadeus MasonDr. Mason is an assistant professor in the Orthopaedics and Family Medicine departments at Emory University. He is board certified in Sports Medicine with a special interest in track and field, running injuries and exercise testing. He has been trained in diagnostic musculoskeletal ultrasound, and Platelet Rich Plasma (PRP) injection. Dr. Mason is Team Physician for USA Track and Field and the National Scholastic Athletics Foundation Track and Field and Cross Country meets, Tucker High School, and Georgia Tech Track and Field.

Dr. Mason is a member of the American College of Sports Medicine, the American Medical Society for Sports Medicine, the America Road Racing Medical Society, and the USA Track and Field Sports Medicine and Science Committee. He has been invited to be a resident physician at the US Olympic Training Center, a Sports Medicine consultant in his homeland of Jamaica and the Chief Medical Officer at multiple USA Track and Field international competitions. He has also been a frequently featured guest CNN’s fit nation commenting on a wide variety of topics related to athletics and running injuries. Dr. Mason attended Princeton University and was Captain of the track team.

Dr. Mason is an active member of the Atlanta running community. He attended Princeton University and was Captain of the track team. His other sports interests include soccer, college basketball and football, and the National Hot Rod Association (NHRA). A Decatur resident, he is married with three children.

Related Resources:

Nutrition Month Facts: Fruits & Vegetables

Fruit Vegetable FactsMarch is National Nutrition Month! You’re probably seeing lots more tweets about ways to boost your vitamin and mineral intake and a whirlwind of Facebook posts  about the latest fad diets and weight loss trends. What you might NOT being seeing quite as much of, is a focus on what we know to be the most overwhelmingly potent, natural source(s) of vitamins, minerals and antioxidants in our world– fruits and vegetables!

To celebrate National Nutrition Month and the nutrition found naturally in fruits and vegetables, we’ve put together a list of vegetable and fruit facts, specifically related to the fruits and veggies that are in-season in March!

Fruit Fact: Citrus Fruits (in peak season in March)
We all know that citrus fruits such as grapefruits, oranges, tangerines and kumquats are high in Vitamin C. Many citrus fruits are in the peak of their season during March, and they’re one source of MANY impressive nutritional benefits. Citrus fruits contain limonins, a compound which is shown to have preventive effects against certain cancer types. Heavy hitters in the potassium, folate, calcium, niacin, phosphorous, and Vitamin B categories, citrus fruits pack nutritional punch that shouldn’t be overlooked this month.

Vegetable Fact: Artichokes (in peak season in March)
A study conducted by the USDA back in 2004 found that artichokes rank 7th on their list of fruits, vegetables and nuts with the highest antioxidant content, and placed as the vegetable with the highest disease fighting antioxidant levels out there. Artichokes also contain substantial levels of calcium, potassium, iron and are rich in Vitamin B. Artichoke, anyone?

Fruit Fact: Berries (peak season winds down in March)
The antioxidants in berries have been shown to have anti-aging, memory, and urinary tract health benefits. Berries are also high in fiber, which means that despite their sugar content, they can safely be counted as a serving of fruit for people with diabetes. According to the American Diabetes Association (ADA), berries are actually a diabetes superfood because of their low-carb count and their high antioxidant, vitamin and fiber content.

Vegetable Fact: Broccoli (in peak season in March)
Broccoli is high in fiber, Vitamin C, Vitamin K, folate, Vitamin A, and many other vitamins and minerals. Studies have found that the nutritional content of broccoli can help prevent colon cancer, and even lower risk for cataracts! Pound for pound, it contains more calcium than a glass of milk and more Vitamin C than oranges. When you’re shopping for fresh produce this month, make sure you have broccoli on your list.

These are just a few fruit and veggie facts that relate to closely to the produce you can find in-season this month, but we encourage you to seek opportunities to try new fresh fruits and vegetables every month! It’s a fact that fruits and veggies purchased while fresh and  in-season come with more flavor and boosts in nutrients; oftentimes, you can find fresh fruit at an even lower cost!

We’d love to hear what your favorite fruits and veggies are! Let us know in the comments section below! And let us know if you give any of the above fruits and veggies a try!

Diabetic Friendly Dessert Recipe – Crustless Pumpkin Pie

If you’re living with diabetes, you know that finding a good diabetic-friendly dessert recipe can be a challenge and as the holidays approach, it can be even more difficult to find a good Thanksgiving dessert recipe for diabetics. In honor of National Diabetes Month, we’ve taken care of both with this Crust-less Pumpkin Pie recipe that’s sure to be a hit, even with your non-diabetic loved ones!

Crustless Pumpkin Pie

(Servings per Recipe: 8, Serving Size: 1 slice)

Diabetic Dessert Recipe - Crustless Pumpkin Pie


– 1 can of pumpkin (15-ounces)
– 1/3 cup of Splenda®, granulated
– 2 tablespoons of agave nectar
– 1 teaspoon of pumpkin pie spice
– ½ teaspoon of ground nutmeg
– ½ teaspoon of ground ginger
– ½ cup of eggbeaters
– ½ teaspoon of vanilla
– ¾ cup of evaporated fat-free milk


  1. Preheat the oven to 350F. Coat a 8-inch baking pan with cooking spray
  2. Combine the Splenda®, agave nectar, pumpkin pie spice, nutmeg, and ginger. Slowly add the eggbeaters and vanilla; lightly beat until combined.
  3. Gradually incorporate the evaporated milk into the mixture
  4. Pour the mixture into the baking pan. Bake for 45 to 50 minutes. You will know that it is done when the center appears set when gently shaken.
  5. Once cooled, cover and chill the dish for at least 2 hours before serving
  6. Prior to serving, use a spatula to loosen the pie from the sides of the pan. Cut the pie into wedges.

Nutritional Information Per Serving:

Calories: 61; Calories from Fat: 4 g; Total Fat: 0.4 g; Saturated Fat: 0g; Cholesterol: 1 mg; Sodium: 62mg; Total Carbs: 10.5 g; Dietary Fiber: 2.7 g; Sugar: 5.8  g; Protein: 4.5 g

Do you have other suggestions for diabetic-friendly dessert recipes? If so, share them with us in the comments below!