Not all fruit spreads are made the same. Even the low-sugar options may not be your best choice. Check out HealthCastle’s Fruit Spreads 101 to get the low-down on your favorite peanut butter companion.pbnj

And next time your in the spread isle, why not try a jam made from one of these lower-sugar fruits:

  • rhubard
  • raspberry
  • blackberry
  • cranberry

But go organic, if you can. Those poor berries get sprayed with lots of pesticides.

Pumpkin butter is a delicious substitute for your traditional fruit spreads. Here’s a seasonal recipe that you can make yourself at home. Try it on your toast or breakfast muffin!

Pumpkin Butter

Makes about 2 cups

Prep Time: 15 minutes, Cook Time: 15 minutes, Total Time: 30 minutes


  • 1 15-oz can pumpkin puree
  • ½ cup agave syrup
  • 1 t. cinnamon
  • ½ t. ginger
  • ¼ t. ground cloves
  • 1/8 t. nutmeg
  • Pinch of salt


Combine the pumpkin and agave nectar in a small saucepan over medium heat, mixing until well combined. Stirring constantly, cook for about 15 minutes, or until thickened. Stir in the spices and salt, and cook for about 5 minutes more. Remove the pan from heat, and transfer your pumpkin butter to a small heat-proof dish or jar. Let cool completely before covering and refrigerating. Pumpkin butter will keep for about 2 weeks in a covered container in the refrigerator.

And don’t forget the recipe for that delicious cranberry sauce we made last year! The holidays are coming! How healthy can you make them?