Food 5 years ago
The Ultimate Healthy Pumpkin Pie
Hey guys! It’s Tieghan from Half Baked Harvest. Some of you might know me from my food blog or Instagram account, but today I’m excited to be posting here on The Chriselle Factor! I am so excited to share with you my favorite healthy pumpkin pie, just in time for Thanksgiving.
When I first started talking with Chriselle and the CINC team, everyone was looking for one thing, a healthy way to get through the holiday season, but still be able to enjoy all our favorite holiday foods. I know, it seems impossible, right? Well, I’m here to show you it’s not impossible, and with a few easy swaps, you can enjoy holiday pumpkin pie, with almost no guilt. Yes, it’s true!
Pumpkin pie is a classic at Thanksgiving. The way it’s traditionally made is with a good amount of unhealthy fats and sugars, but it’s actually a very easy recipe to revamp and make using healthier ingredients without sacrificing flavor. Let’s first start with the crust. I love using a pecan and flaxseed based crust. Pecans are loaded with healthy fats and contain more than 19 vitamins and minerals. They are also the most antioxidant-rich tree nut, making them great for amazing skin. Flax seeds are high in heart-healthy omega 3’s that are equally good for glowing skin. Aside from the awesome health benefits, this crust is also really easy to make and requires no rolling. Just press the crust into your baking dish and done. Nothing fancy about it, but all things delicious.
Okay, on to the pumpkin filling! I like to double the amount of pumpkin, use real maple syrup (instead of artificial sugars) to sweeten, use coconut milk in place of heavy cream, and I always go heavy on the spices like cinnamon and ginger.
Pumpkin is a natural source of high-quality fiber and also contains carotenoids, which help to keep skin wrinkle-free. Using maple in place of artificial sugars adds another antioxidant-rich ingredient and keeps the pie sweet, but not overly so. Cinnamon and ginger help to aid in digestion and act as anti-inflammatories.
To finish the pie, I like to dollop a little whipped cream, or coconut whipped cream (my preference) overtop of the pie. Then I love sprinkling on maple glazed walnuts and pumpkin seeds. These are the perfect sweet and salty final touch…plus, those walnuts and pumpkin seeds will leave you with glowing skin thanks to all those Omega 3’s.
Not only do these swaps lighten the pie up, but they add delicious flavor that a classic pie can sometimes lack. Trust me, whoever you make this pie for will love it, and no one will suspect it’s a healthier version!
Note: I prefer to use a tart pan for this pie as it makes for easy cutting into the nut-based crust. That said, if you don’t own a tart pan, no problem. A (8-9 inch) pie plate can be used, just be gentle when slicing into that first slice of pie.
Prep Time: 15 minutes
Cook Time: 1 hour 20 minutes
Total Time: 1 hour 35 minutes + 1 hour to chill
Makes: 1 (8-9 inch) pie
2 1/2 cups pumpkin puree
1/2 cup canned, unsweetened coconut milk
1/3 cup + 3 tablespoons real maple syrup
2 teaspoons vanilla extract
1 teaspoon ground cinnamon
3/4 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cardamom
1/4 teaspoon ground cloves
1/2 teaspoon kosher salt
1/8 teaspoon pepper
1/4 cup raw pumpkin seeds (pepitas)
1/4 cup raw walnuts
flaky sea salt
whipped cream or coconut whipped cream, for serving (optional)
2 cups raw pecans
1/4 cup ground flax meal
2 tablespoons real maple syrup
4 tablespoons unsalted, organic grass fed, butter or coconut oil, melted
1/4 teaspoon kosher salt
1. Preheat the oven (with a center rack) to 350 degrees F. Grease a 9-inch tart pan or 8-9 inch pie plate.
2. To make the crust, pulse the pecans in a food processor until finely chopped. Add the flax meal, maple syrup, vanilla butter, and salt, and pulse to combine. Press the mixture into the prepared dish. Set the dish on a baking sheet, on the center rack, and bake for 10-15 minutes, until the crust is golden and the nuts smell toasted. Remove from the oven and set aside.
3. To make the pumpkin filling, mix together the pumpkin, coconut milk, eggs, maple syrup, vanilla, cinnamon, ginger, nutmeg, cardamom, cloves, salt, and pepper in a mixing bowl until combined. Pour the mixture into the crust.
4. Transfer the pie to the oven and bake, on the center rack, for 50-55 minutes or until the middle no longer jiggles. Remove from the oven and let cool, and then place in the fridge to cool completely, at least 1 hour before serving.
5. While the pie is baking, line a baking sheet with parchment paper. Combine the pumpkin seeds, walnuts, remaining 3 tablespoons maple syrup, and a pinch of flaky sea salt, on a parchment paper-lined baking sheet. Transfer to the center rack of the oven and bake for 10-15 minutes or until the seeds/nuts are toasted golden.
6. To serve, if desired, top the pie with whipped cream or coconut cream, then sprinkle with the maple glazed pumpkin seeds and walnuts.
Will you guys be making the ultimate healthy pumpkin pie? What do you think about healthy spins on classic recipes? Leave a comment down below!
x Half Baked Harvest
Credits:Photos via Half Baked Harvest
What do YOU think?
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