I am addicted to pumpkin pie.  It’s probably a bad thing.  I can’t help it!! Every year I eat so much of it that I get completely sick of it for the rest of the year, until Fall rolls around again!

So, I was totally nervous about messing with pumpkin pie.  If I make it, at least I know what goes into it, but I didn’t think there was a chance I could make it with less sugar yet still have the deliciousness maintained.

So I started small (kind of).  I wanted to jump in with both feet and go vegan, and gluten free, and then frolic around the house (pie in hand).  But, after all of my experience with trying to go with too many changes all at once, I knew it was best to start with just healthying up the ingredients.

And would you believe that you almost can’t tell the difference? Really!! I did a side by side taste comparison.

My side by side comparison was with a store bought pie and this recipe.  I could tell the store bought was slightly sweeter, but I liked the balance on this recipe better.  I really didn’t think I would, but honestly, it was way tastier.  I love sugar, but it doesn’t love me back, so the less I can get away with the better.  The natural sweetness of the pumpkin and the spices shown through better without all the sugar.  If you feel so inclined you can bump up the maple a little, but you get the best pumpkin flavor with this recipe as is.


If you want to enjoy this pie as a frequent sweet treat, go crustless with it.  It will still be delicious, but you’ll get all the healthy and yummy goodness in much fewer calories.  It also makes it a super quick dessert to whip up!

Health highlight of pumpkin:  Pumpkin, humble though it may seem, is actually a superfood.  It is high in carotenoids (which are antioxidants), full of fiber, and low in calories.  Pumpkin is a good source of potassium, and a very good source of iron, and vitamin C.  Despite the natural sugars in pumpkin, it is a strongly anti-inflammatory food.  Pumpkin can help protect your vision, regulate your blood sugar, and may even help prevent cancer.  The best part is that you can get all these benefits by popping open a can!! Pretty sweet!!

Pumpkin Pie
Serves: 8
  • 1 ¼ cups Whole Wheat Flour
  • 1 stick cold Margarine or butter
  • Generous pinch Salt
  • 1 tablespoon Maple Syrup
  • 1 ½ cups Pumpkin
  • 2 Eggs (organic, free range is preferable)
  • ½ cup Coconut Milk (the full fat kind from the can)
  • ¼ cup Maple Syrup
  • 1 teaspoon Cinnamon
  • 1 teaspoon Pumpkin Pie Spice
I served with Coconut Whipped Cream
  1. Preheat the oven to 350
  2. Cut the fat into the flour and salt
  3. Add the water
  4. Roll out and crimp the crust
  5. Blind bake the crust
  6. Mix together all the ingredients of the filling and add to the crust
  7. Bake until the outer inch of the pie is set (a knife inserted about an inch away from the crust comes out clean)
Detailed Instructions:
  1. Preheat the oven to 350
  2. In the bowl of a food processor add the butter, flour, and salt
  3. Pulse until it resembles the texture of grated parmesan cheese
  4. Add the cold water and maple and run until it starts to come together in a ball
  5. Roll the dough out on a lightly floured surface
  6. Fit into the pie plate and crimp the top (I do this by folding over the excess then pressing the dough with my index finger on one side and 2 fingers on the other side)
  7. Blind bake the crust until it is fully baked but not brown, about 30 minutes (line the inside of the crust with a piece of foil, then fill with dried beans or pie weights. Bake 20 minutes. Remove the foil and beans by lifting the foil out, and continue baking until it no longer looks raw, abut 10 minutes)
  8. In a medium bowl whisk the filling ingredients together
  9. When the crust is ready, add the filling
  10. Bake for about 40 minutes, or until the outer inch of the pie (nearest the crust) is firm and set (a knife inserted about an inch away from the crust comes out clean)


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