Best Ever Healthy Pumpkin Pie

Best Ever Healthy Pumpkin Pie

Best Ever Healthy Pumpkin Pie

Serves 6

There are many health benefits of pumpkin…so Enjoy!

  • The potassium contained within pumpkins can have a positive effect on blood pressure.
  • The antioxidants in pumpkin could help prevent degenerative damage to the eyes.
  • It’s a great source of beta-carotene.
  • The fiber, potassium, and vitamin C content in pumpkin all support heart health.

You don’t have to give up flavor to enjoy healthy sugar-free, gluten-free and dairy-free pumpkin pie. The coconut milk makes it really creamy.

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Health Benefits of Pumpkin

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.
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Pumpkin Power!

Pumpkin Power!

Pumpkin Power!

It’s fall! From pumpkin patches to pumpkin bisque, we’re surrounded by this lovely orange fruit. Yes, pumpkin is officially considered a fruit. It’s a rich source of carotenoids, which help fight cancer. It also offers protection against asthma and heart disease. It’s also rich in anti-aging antioxidants. Would you like to boost your vision? One cup of pumpkin contains a significant amount of vitamin A, “which promotes good vision, especially in dim light,” according to the National Institutes of Health.

Today’s Recipe

Healthy Pumpkin Muffins30507038_l

  • 1/2 cup whole wheat flour or brown rice flour
  • 2 cups oat flour
  • 1/2 teaspoon nutmeg
  • 1 teaspoon cinnamon
  • 2 teaspoons pumpkin pie spice
  • 1/2 teaspoon sea salt
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1 tablespoon powdered stevia or 2 teaspoons liquid
  • 2 eggs
  • 1 cup unsweetened applesauce
  • 1- 15 ounce can solid packed unsweetened pumpkin
  • 1 cup almond or coconut milk
  • 2 teaspoons vanilla extract

Optional toppings: chopped nuts or raisins

Instructions

  • Preheat oven to 350 degrees and spray 12 capacity muffin tin with nonstick cooking spray.
  • Combine flour, baking powder, baking soda, salt, spices and stevia in a bowl.
  • In a separate bowl whisk together eggs, applesauce, pumpkin and milk.
  • Add optional nuts and raisins if desired.
  • Mix wet with dry to combine.
  • Pour into muffin cups.
  • Bake for 20-30 minutes until toothpick in center comes out clean.

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