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Health Benefits of Pumpkin

Health Benefits of Pumpkin

The bright orange color of pumpkin is a giveaway that this vegetable is loaded with beta carotene. Carotenes are converted to vitamin A as the body’s needs require. Carotenes help to prevent heart disease and cancer, and slow the aging process. It’s also good for your eyes. Pumpkin is also a good source of selenium, folate, and potassium.

Yummy Healthy Pumpkin Pie

Serves 6

INGREDIENTSPumpkin_Pie_from_a_-real-_pumpkin_November_2007

  • 1 can (15oz) pumpkin puree
  • 1 (13.5oz) can full-fat coconut milk
  • 1/4 cup rolled oats, ground
  • 2 Tbsp ground flax
  • 1/4 cup coconut nectar or pure maple syrup
  • 3-4 drops liquid stevia
  • 2 tsp cinnamon
  • 1 tsp nutmeg
  • 1/2 tsp allspice
  • 1/2 tsp clove
  • 1/4 tsp powdered ginger
  • 1/2 tsp sea salt
  • 1 Tbsp pure vanilla extract

INSTRUCTIONS

Preheat oven to 400 degrees. Blend all ingredients together until smooth, then pour into a prepared pie crust in a 10-inch round pan. Bake 30 minutes (it will still be slightly underdone after this time. No worries; let it cool. Refrigerate at least 5 hours uncovered for the pie to thicken and set.”

Gluten Free Crust Recipe

  • 2 cups all purpose gluten free flour
  • ½ cup palm shortening, coconut oil, or organic butter
  • 1 egg
  • ⅔ cup water (approx. depending on consistency – add a little at a time – not too wet, not too dry)
  • ½ tsp sea salt (or season to taste)
  • 2 tsp coconut sugar

INSTRUCTIONS

  • Mix together gluten free flour along with salt and sugar.
  • Add in shortening, oil, or butter, and mix until crumbly.
  • Add the egg and mix until well incorporated – mixture will still be crumbly.
  • Add water by stirring in 1 Tbsp at a time until dough holds together for rolling – better a little moist, then too dry.
  • Cut dough in half and roll into 2 balls (one for each crust)
  • Shape dough balls into disc with floured hands and place onto a sheet of floured parchment or wax paper.
  • Cover with an additional sheet of parchment or wax paper. Roll crust out to slightly larger than your pie tin.
  • Remove top parchment/wax paper. Slide your hand gently under the bottom paper to flip into the pie dish, carefully peeling back the paper as you press it into the pan. Don’t worry if it breaks apart a little, you can always press it together again.
  • Crimp edges of crust to make a decorative edge.
  • Pierce bottom slightly with fork.
  • Fill with pumpkin filling.
  • Top with real homemade organic whipped cream.

One comment

  1. Theresa Schaefer

    Just to let you know I use plastic wrap and it works great to roll pies on . Does not stick at all.