Thanksgiving🥧
With Thanksgiving just around the corner, staples of this holiday often become some of our favorite enemies when dietary restrictions begin to consume our lives. It is hard to give up and can sometimes be dangerous for those who struggle to stick with their restrictions. The satisfaction in the moment is not always worth the consequences that soon follow. I am Thankful for dietary restricted recipes that are satisfying and delicious without regrets. There are a few posts to follow with this one, but we are starting out with dessert because ummm… Why not? It's one of the best parts!
Cholesterol-Friendly Pumpkin Pie (Dairy-Free, Egg-Free)
Ingredients:
For the crust:
1 1/2 cups oat flour (or whole-wheat flour)
1/4 cup ground flaxseed (for binding and texture)
2 tbsp coconut oil (or avocado oil) - melted
2 tbsp maple syrup (or stevia if you want it sugar-free)
1/4 tsp salt
1/4 cup cold water (or as needed)
For the filling:
1 can (15 oz) pumpkin puree (not pumpkin pie filling)
1/2 cup unsweetened almond milk (or any plant-based milk)
1/4 cup maple syrup (or a sugar substitute like monk fruit or stevia)
1/4 cup coconut milk (full-fat for richness, or light for fewer calories)
1 tbsp cornstarch (or arrowroot powder) to thicken the filling
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground ginger
1/4 tsp ground cloves (optional)
Pinch of salt
1 tsp vanilla extract
Instructions:
Prepare the crust:
Preheat your oven to 350°F (175°C).
In a medium bowl, combine oat flour, ground flaxseed, salt, and melted coconut oil. Stir until the mixture resembles crumbs.
Add maple syrup and 1/4 cup cold water, stirring until the dough comes together. If the dough is too dry, add a bit more water, one tablespoon at a time.
Press the dough evenly into the bottom of a 9-inch pie pan, forming a crust along the bottom and up the sides.
Place the crust in the oven and bake for 10 minutes to set. Remove from the oven and set aside to cool.
Prepare the filling:
In a medium saucepan, whisk together the pumpkin puree, almond milk, coconut milk, maple syrup, cornstarch, cinnamon, nutmeg, ginger, cloves, and vanilla extract.
Heat the mixture over medium heat, stirring constantly, until it thickens (about 5-7 minutes). Once it thickens, remove from heat and let it cool slightly.
Assemble the pie:
Pour the pumpkin filling into the pre-baked pie crust.
Smooth the top with a spatula and return the pie to the oven.
Bake for 30-35 minutes, or until the center is set and slightly firm. You can check by inserting a toothpick—it should come out clean or with just a few moist crumbs.
Let the pie cool completely before slicing. The filling will firm up more as it cools.
Serve:
Once cooled, slice and serve. You can top with a dollop of dairy-free whipped cream or a sprinkle of cinnamon, if desired.
Tips for Cholesterol-Friendly Adjustments:
Crust: By using oat flour and ground flaxseed, you’re avoiding butter and refined oils, both of which can contribute to higher cholesterol levels. The flaxseed also adds fiber and omega-3 fatty acids, which are heart-healthy.
Filling: This pie is dairy-free and egg-free, making it cholesterol-free. The use of plant-based milk (almond, coconut) keeps it lighter, while still providing a creamy texture. The cornstarch helps thicken the filling without needing eggs.
Nutritional Benefits:
Low in saturated fat: The coconut oil in the crust is a healthier fat choice, and the use of plant-based milk keeps the pie lower in saturated fats.
Cholesterol-free: By omitting eggs and dairy, this recipe is naturally free from cholesterol.
Heart-healthy: The inclusion of flaxseed in the crust provides omega-3 fatty acids, which are good for heart health. The pie is also high in fiber from the oats and pumpkin.
This cholesterol-friendly pumpkin pie allows you to enjoy a classic fall dessert with a healthier twist. It's perfect for those watching their cholesterol levels but still wanting to indulge in a festive treat.
Diabetic-Friendly Pumpkin Pie (Crustless)
Ingredients:
1 can (15 oz) pumpkin puree (unsweetened, not pumpkin pie filling)
2 large eggs
1/2 cup unsweetened almond milk (or another unsweetened plant-based milk)
1/4 cup Swerve (or another sugar substitute like Stevia, monk fruit, or erythritol)
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp ground ginger
1/4 tsp salt
1 tsp vanilla extract
Instructions:
Preheat the Oven:
Preheat your oven to 350°F (175°C). Grease a 9-inch pie dish with cooking spray or lightly coat with coconut oil.Prepare the Filling:
In a large mixing bowl, whisk together the pumpkin puree, eggs, almond milk, sweetener (Swerve, Stevia, or your preferred option), cinnamon, nutmeg, ginger, salt, and vanilla extract. Stir well until all ingredients are combined and the mixture is smooth.Bake the Pie:
Pour the pumpkin mixture into the prepared pie dish. Smooth the top with a spatula.Baking Time:
Bake the pie for 45-50 minutes, or until the center is set and a toothpick inserted into the center comes out clean. You may want to check around the 40-minute mark to ensure it doesn't overcook.Cool and Serve:
Let the pie cool completely before slicing. This will allow the filling to firm up. Optionally, you can top the pie with a dollop of sugar-free whipped cream or a sprinkle of cinnamon for extra flavor.Chill (Optional):
If you prefer a firmer texture, refrigerate the pie for 2-3 hours after it has cooled to room temperature.
Nutritional Benefits:
Low in Sugar: By using a sugar substitute like Swerve or Stevia, this pie has little to no impact on blood sugar levels, making it safe for diabetics.
High in Fiber: Pumpkin is an excellent source of fiber, which helps with blood sugar control by slowing down the absorption of glucose into the bloodstream. This also supports digestive health.
Low in Carbs: Without a crust, this pie is significantly lower in carbohydrates than traditional pumpkin pie, making it more suitable for a diabetic-friendly diet.
Rich in Antioxidants: Pumpkin is packed with beta-carotene (which the body converts to vitamin A) and other antioxidants that help protect against oxidative stress and support immune health.
Cholesterol-Free: This recipe does not contain any butter or cream, so it’s naturally cholesterol-free, which is beneficial for heart health.
Tips for Customizing:
Sweetener Adjustments: You can adjust the sweetness based on your taste preferences. Stevia or monk fruit may be sweeter than Swerve, so you might need less of those.
Spices: Feel free to adjust the spice levels to your liking. Add more cinnamon or ginger if you prefer a stronger flavor.
Toppings: Top with sugar-free whipped cream or a sprinkle of ground cinnamon for extra flair without adding significant sugar or carbs.
This diabetic-friendly pumpkin pie provides the classic flavors of fall while keeping blood sugar levels stable, making it a perfect dessert for those managing diabetes or anyone looking for a healthier holiday treat!
I hope you enjoy it and please don't forget to come back and let me know which one is your favorite. What are some of your favorite recipes?