Sugar.. I mean Pumpkin Pie

An average slice of pumpkin pie has 26 grams of sugar and is 13% saturated fat. The butter and flour in the crust, as well as the cream and sugar needed for the filling, add a good dose of saturated fat and calories to any type of pumpkin pie (homemade or store bought). This said, pumpkin pie can have health benefits when you bake a healthier version.

Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. Still, fiber is pretty important in your diet and the fiber in pumpkin pie can help your digestive system. Also,  fiber can also help protect your ticker, research shows. One Harvard study of over 40,000 male health professionals found that those who ate a diet high in fiber had a 40 percent lower risk of coronary heart disease, compared to those who ate a diet low in fiber. A more recent study by Swedish researchers found that women who ate a diet high in fiber had a 25 percent lower risk of heart disease compared with women who ate a low fiber diet. Men benefited less, likely because they’re more likely to get their fiber from breads, while women are more likely to get their fiber from healthier sources, like fruits and vegetables, the researchers write.

So, how do you make a healthy pumpkin pie? I’m glad you asked!  While this recipe isn’t my own, I did find it online, tried it, and thought it would be fun to share. It is a healthy and gluten-free (oh, Vegan too) pumpkin pie recipe.

Ingredients

CRUST

6 Tbsp cold vegan butter (or chilled coconut oil with varied results)

1 1/4 cup Bob’s Red Mill 1:1 Gluten Free Flour

1/4 tsp salt

4-6 Tbsp ice cold water

FILLING – Mix all these ingredients together and set aside while you make the crust.

2 3/4 cups pumpkin puree (~1 1/2 15-ounce cans)

1/2 cup mashed dates

1/3 cup unsweetened plain almond milk

1 Tbsp olive oil, or melted coconut oil

2 1/2 Tbsp  arrowroot powder

1 3/4 tsp pumpkin pie spice (or sub mix of ginger, cinnamon, nutmeg & cloves)

1/4 tsp sea salt

• Instructions: To prepare crust, add gluten free flour and salt to a large mixing bowl and whisk to combine. Slice or dollop the cold butter in and work gently with a fork or pastry cutter to cut it in.
• Next add ice cold water a little at a time and use a wooden spoon to stir. Only add as much water as you need to help it come together.
• Once a loose dough is formed, transfer to a piece of plastic wrap and work gently with your hands to form a 1/2 inch thick disc. Wrap firmly and refrigerate for a minimum 30 minutes, up to 2 days. Just let it warm back up a little before using. You don’t want it too warm or it can get too soft to handle.
• Once your dough is chilled, preheat oven to 350 degrees F and prepare pie filling. Add all pie ingredients to a blender and blend until smooth, scraping down sides as needed. Taste and adjust seasonings as needed. Set aside.
• To roll out the crust, unwrap the disc and place it between two sizable layers of wax paper (plastic wrap will work OK, but is a little more difficult to work with). Use a rolling pin to gently roll it into the shape of your pie pan.
• To transfer the crust, remove the top layer of wax paper and gently lay the pie dish face down on top of the crust and use the support of the wax paper to quickly but carefully invert it. Don’t overthink it – just do it.
• Once you get the crust inverted, gently use your hands to form it into the pan, working the crust up along the sides.
• Pour filling into pie crust and bake at 350 for 58-65 minutes. The crust should be light golden brown and the filling will still be just a bit jiggly and have some cracks on the top. Remove from oven and let cool completely before loosely covering and transferring to the refrigerator to fully set for 4-6 hours, preferably overnight. Slice and serve with coconut whipped cream.