Healthy Whole Wheat, Flaxseed, and Coconut Milk Pumpkin Pie
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 191.8
- Total Fat: 4.7 g
- Cholesterol: 0.0 mg
- Sodium: 39.2 mg
- Total Carbs: 33.4 g
- Dietary Fiber: 3.2 g
- Protein: 7.3 g
View full nutritional breakdown of Healthy Whole Wheat, Flaxseed, and Coconut Milk Pumpkin Pie calories by ingredient
Introduction
Pumpkin Pie is one of those traditional desserts that can be made in SO many ways -- both decadent and healthy alike -- without compromising the flavors and general texture of the pie itself. There is no reason to have a pie with shortening, butter, and cups full of sugar; this recipe makes a perfectly tasting HEALTHY alternative to a seasonal classic. 100% CLEAN! Pumpkin Pie is one of those traditional desserts that can be made in SO many ways -- both decadent and healthy alike -- without compromising the flavors and general texture of the pie itself. There is no reason to have a pie with shortening, butter, and cups full of sugar; this recipe makes a perfectly tasting HEALTHY alternative to a seasonal classic. 100% CLEAN!Number of Servings: 8
Ingredients
-
100% Whole Wheat & Flaxseed Pie Crust
**1 cup 100% Whole Wheat Flour (coconut flour works too, if you are gluten-sensitive)
**2 Tbsp Ground Flaxseed
**2 Tbsp Coconut Oil
**1/2 cup Ice Water
** 1 Large Egg White, lightly mixed with 1 tbsp water.
Healthy Pie Filling
**1.5 cups freshly pureed pumpkin (use "Pie Pumpkins", aso called Sugar Pie Pumpkins. They are a specific variety of pumpkin that works great for making pies)
** 2/3 cup 0% Fage Greek Yogurt
** 1/2 cup Organic Coconut Milk
**1/2 cup honey (heat for 10-20 seconds in microwave to soften)
** 1Tsp ground ginger (or more, if you prefer)
**I tsp ground cinnamon (or more, if you prefer)
**1 Tsp ground nutmeg (or more, if you prefer)
**1/2 tsp cloves
** 3 large egg whites, slightly beaten
Tips
One piece of pie (if you cut this into 8 pieces) has the following nutrition facts:
191 calories, 4.7g fat (3.1g sat. fat), 0g cholesterol, 39g sodium, 33g carbs (3g from fiber, 18g from sugar), 7g protein and a ton of natural vitamins/minerals :)
Directions
FIRST -- if you are making this pie using fresh pumpkin, prep your pumpkin first. (If you are using canned pumpkin (shame on you!), skip this step) ;)
1) Pre-heat the oven to 425*F
2) Wash the pumpkin, cut it in half, remove the seeds (and save for roasting), and cut off the stem (which you can put in the composter, by the way).
3) Place both pumpkin halves face-down in a large baking dish and add in water until the dish has about 1/4-inch layer of water in it. Cover with tin foil and put in the oven. Bake for about 45-60 minutes, or until the pumpkin is tender and the skin peels off (identical to how you might bake an acorn squash).
4) Remove pumpkin and set aside to cool off.
While pumpkin is cooking, Make the pie crust...
1) Mix all the dry ingrediets together. You can slightly sweeten the mixture with stevia and add some cinnamon and salt, if you prefer.
2) Next, add the coconut oil 1 tbsp at a time and use your fingers to pinch it into the dough.
3) Next, add the water 1 tbsp at a time until you can mold it into one ball of dough with uniform consistency without it being too sticky. As a word of caution, I rarely use the full 1/2 cup, usually I use more like 1/3 of it.
3) Lightly dust a cutting board with flour and knead the dough about 5 times. Then roll the dough out until it is about 10" diameter. I prefer to use my hands instead of a rolling pin.
4) lay into a 9-inch pie pan, brush the with egg white mixture (particularly the edges that will be exposed during baking!) , and place in the fridge.
Now make the pie filling...
1) Make sure the oven is peheated still to 425*F
2) Peel the skin off of your pumpkin (skin can be composted) and puree either using a blender, a food processor, or a hand-masher (which I prefer). Transfer pumpkin to blender and add in, one at at time, your coconut milk, your yogurt, your honey and all your spices. You can also add in a quarter cup of raisins for extra flavor.
3) Lightly beat your egg whites in a separate bowl and then add to the blender. Mix the whole concoction together until uniform and smooth. If it is runny, fear not! The eggs will turn the pie into a solid while baking.
Pour the mixture into the pie pan and bake for 15 minutes @ 425*F on bottom rack. Then reduce heat to 350*F, transfer pie to middle rack, and cook for an additional 45 minutes or until the pie is a golden brown.
Serving Size: Makes one 9-inch pie
1) Pre-heat the oven to 425*F
2) Wash the pumpkin, cut it in half, remove the seeds (and save for roasting), and cut off the stem (which you can put in the composter, by the way).
3) Place both pumpkin halves face-down in a large baking dish and add in water until the dish has about 1/4-inch layer of water in it. Cover with tin foil and put in the oven. Bake for about 45-60 minutes, or until the pumpkin is tender and the skin peels off (identical to how you might bake an acorn squash).
4) Remove pumpkin and set aside to cool off.
While pumpkin is cooking, Make the pie crust...
1) Mix all the dry ingrediets together. You can slightly sweeten the mixture with stevia and add some cinnamon and salt, if you prefer.
2) Next, add the coconut oil 1 tbsp at a time and use your fingers to pinch it into the dough.
3) Next, add the water 1 tbsp at a time until you can mold it into one ball of dough with uniform consistency without it being too sticky. As a word of caution, I rarely use the full 1/2 cup, usually I use more like 1/3 of it.
3) Lightly dust a cutting board with flour and knead the dough about 5 times. Then roll the dough out until it is about 10" diameter. I prefer to use my hands instead of a rolling pin.
4) lay into a 9-inch pie pan, brush the with egg white mixture (particularly the edges that will be exposed during baking!) , and place in the fridge.
Now make the pie filling...
1) Make sure the oven is peheated still to 425*F
2) Peel the skin off of your pumpkin (skin can be composted) and puree either using a blender, a food processor, or a hand-masher (which I prefer). Transfer pumpkin to blender and add in, one at at time, your coconut milk, your yogurt, your honey and all your spices. You can also add in a quarter cup of raisins for extra flavor.
3) Lightly beat your egg whites in a separate bowl and then add to the blender. Mix the whole concoction together until uniform and smooth. If it is runny, fear not! The eggs will turn the pie into a solid while baking.
Pour the mixture into the pie pan and bake for 15 minutes @ 425*F on bottom rack. Then reduce heat to 350*F, transfer pie to middle rack, and cook for an additional 45 minutes or until the pie is a golden brown.
Serving Size: Makes one 9-inch pie