(Healthier) Pumpkin Pie | Cook For Your Life

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(Healthier) Pumpkin Pie

Name: (Healthier) Pumpkin Pie
Prep time: 30

(6 votes, average: 4.67 out of 5)

30 min prep

8 servings

Carrot Icon for Number of Ingredients Size

16 ingredients

This somewhat untraditional pumpkin pie tastes absolutely fabulous. It is dairy-free and bursting with nuts, pureed pumpkin, whole grains, and spices.

Ingredients

2 cups raw pecans
1 tablespoon maple syrup
3 tablespoons coconut oil, melted
3 tablespoons whole wheat pastry flour (see Chef Tips)
½ teaspoon sea salt

For the filling:

½ cup brown sugar
½ teaspoon salt
1 tablespoon cornstarch or arrowroot
1 teaspoon freshly grated nutmeg
1 teaspoon cinnamon
½ teaspoon ground cloves
1 teaspoon grated fresh ginger
1½ cups pumpkin puree
1 teaspoon vanilla extract
3 eggs, lightly beaten
1 cup light coconut milk

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Nutrition Facts

Calories

334 cals

Fat

27 g

Saturated Fat

8 g

Polyunsaturated Fat

6 g

Monounsaturated Fat

11 g

Carbohydrates

22 g

Sugar

14 g

Fiber

4 g

Protein

5 g

Sodium

298 mg

Directions

Process the pecans in a food processor until coarsely ground. Add the maple syrup, coconut oil, whole wheat pastry flour, and salt. Pulse until the mixture resembles a coarse meal, and is well combined.
Using hands, press the dough into a 9-inch pie plate. Cover and let chill for 1 hour.
Preheat the oven to 350 degrees.
In a large bowl, combine the brown sugar, salt, cornstarch, cinnamon, cloves, fresh ginger, pumpkin puree and coconut milk. Stir to mix well. Gently stir in the eggs.
Pour into the prepared pie crust. Bake for 40-50 minutes, or until the crust is well browned and the filling has set. Let cool slightly and serve warm or at room temperature.

Chef Tips

To liquefy the coconut oil, simply stand the jar in a bowl of hot water until it has melted.

Eat all sweet treats in moderation. A little bit of sweetness can make you feel good, but don’t overdo it!

If you cannot find whole-wheat pastry flour, substitute with half whole wheat flour and half all-purpose flour.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society