Another fabulous holiday recipe for you. Whether you have any dietary restrictions or not, this is a delicious and healthy lower-carb version of a classic pumpkin pie. It’s compatible with Paleo, low-carb, vegan, grain-free, gluten-free, dairy-free and elimination diets. I’ll be enjoying this one myself!
Source: Crust adapted from www.janeshealthykitchen.com. Filling adapted from Isa Chandra’s Pie in The Sky.
Pumpkin Nutrition
Pumpkin is a highly nutrient-dense food. It is rich in vitamins and minerals but low in calories. Pumpkin seeds, leaves, and juices all pack a powerful nutritional punch.
There are many ways pumpkin can be incorporated into desserts, soups, salads, preserves, and even as a substitute for butter.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It will explore the health benefits and nutritional content of pumpkins, as well as ways to include more in the diet.
Many studies have suggested that eating more plant foods such as pumpkin decreases the risk of obesity and overall mortality. It can also help prevent diabetes and heart disease, and promote a healthy complexion and hair, increased energy, and a healthful body mass index (BMI).
Pumpkins are also a powerful source of fiber. (source)
Fast facts on pumpkins
- The potassium contained within pumpkins can have a positive effect on blood pressure.
- The antioxidants in pumpkin could help prevent degenerative damage to the eyes.
- Avoid canned pumpkin pie mix, as it typically contains added sugars and syrups.
- Uncut pumpkins should be stored in a cool, dark place for up to 2 months.
- Pumpkin puree or canned pumpkin can be used as a replacement for butter or oil in baking recipes.(source)
Pumpkin Pie
Ingredients
- 1/3 Cup Ground white chia seeds
- 1/3 Cup Water
- 1 Tsp Stevia powder
- 1/2 Tsp Sea salt
- 2 Tbsp Arrowroot powder
- 1 3/4 Cups Shredded unsweetened coconut
- 3 Cups Pumpkin puree Canned or fresh
- 1/3 Cup Unsalted cashews Soaked for 2 hours then drained
- 1/2-1 Tsp Stevia powder
- 1/2 Cup Plain unsweetened cashew milk So Delicious Brand is a good choice
- 4 Tsp Flaxseed oil
- 1 Tsp Ground cinnamon
- 1/4 Tsp Ground nutmeg
- Pinch of ground allspice
- 1/2 Tsp salt
- 2 Tbsp Arrowroot powder
- 1 Tsp Agar powder or 1 tbsp agar flake
Instructions
- Preheat oven to 350F.
- You will need a 9 inch pie dish. Set the oven to 300F.
- Stir chia seeds into the water and allow to soak for 10 minutes.
- In a food processor add stevia, salt, arrowroot, shredded coconut and process until the coconut is very fine. You may need to scrape the sides down intermittently to be sure it grinds very fine. Add the soaked chia seed mixture and mix again to form a soft, uniform dough.
- Place the dough between two pieces of parchment paper. Dust the inside surfaces of the paper with arrowroot powder to keep from sticking. Using a rolling pin, roll out to 13-14 inches. Remove the top layer of parchment paper and use the bottom layer to flip the dough gently onto the pie dish. Gently fit the dough into the shape of the dish, and repair any rips. If you like, you can flute the edges with your fingers.
- Prick the bottom of the pie with a fork in a few places and pre-bake the crust for 20 minutes. Let cool completely before filling.
- Place all the filling ingredients into a high-speed blender and process until very smooth (Note that if your blender is not high-speed, you may want to omit the cashews since they won’t get completely smooth). Pour the filling into the pie shell.
- Bake the pie for 1 hr until the center looks semi-firm. Check after 40 minutes and use crust protectors if the edges are getting too dark.
- Cool the pie on a rack for 30 minutes then refrigerate for at least 4 hours before serving. Top with piped cashew or coconut cream (recipes below).
- Optional: serve with the coconut cream that we used in this recipe.