Free Healthy Recipe - Pumpkin Pie

Dairy free, Low GI, Low sugar, Wheat Free

Copyright John Paul Urizar

If you've tried traditional pumpkin pie and didn't like it, you may want to give this one a try - It breaks the rules and tastes nothing like a traditional pumpkin pie made with canned pumpkin, sugar, eggs, flour, evaporated milk or cream and a ready made sweet pastry. Here's a relatively low fat version of this traditional Thanksgiving dish, made with health and taste in mind.


1/3 cup walnuts
1 pinch sea salt
1 tbsp maple syrup
3 tbsp Omega spread

500 grams pumpkin, steamed to tender
1/3 cup honey
1 tsp cinnamon
pinch allspice

In a food processor blend the walnuts, flour, and salt with the egg yolk, maple syrup and omega spread to form a breadcrumb consistency. Add the cold water and process to a dough. Place the dough in the refrigerator for 25 minutes. Roll the pastry out, line a lightly oiled flan dish, pierce it with a fork, and bake blind at 190 degrees Celsius for 10 minutes. Remove the foil and bake for a further 15 minutes.

Beat the egg whites until they are white and form peaks.
Combine the pumpkin, honey, vanilla and spices and process in food processor until smooth. Fold the mixture through the egg whites and fill the pastry shell. Bake in the oven for 40 minutes until the filling has set but is still soft.

Note: Omega spread is available from the refrigerated section of many healthy food stores. It's made with a blend of Omega 3 oils and contains no hydrogenated or trans fats.

Makes 6 servings

Scale recipe to serves

Prep Time: 35 mins
Cooking Time: 1 hr 10 mins
Ready in: 1 hr 45 mins

Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 1498 kj
Calories 358 kcal
Fat 12 g
Saturated Fat 1.3 g
Total Carbohydrate 45.9 g
Total Protein 10.6 g
Fibre 4.8 g

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