If you want a delicious, healthy, super food pumpkin pie recipe that is free from artificial ingredients and from added sugars then you need to try this.
I use a high speed blender which makes this recipe really easy. You can use a regular one but a high speed blender gives really smooth professional results. As always, my recipe is from scratch using fresh pumpkin, fresh ginger, cinnamon, cloves nutmeg, cage free, organic eggs (substitute if you are vegan) and white beans. And believe me you would never know the beans were in there. Why do I use white beans – because they too are an amazing superfood which adds consistency and texture to this pie. I love to whip up new recipes in my kitchen and I am very happy with this one.
Here’s the low down on the health benefits of pumpkin and of white beans.
Pumpkin is an excellent source of the orange, red, yellow pigments. Also called phytochemicals and antioxidants, alpha-carotene, beta-carotene, beta-cryptoxanthin, are converted to vitamin A in the body; while lutein, zeaxanthin can help prevent or slow aging of the eye and macular degeneration, and lycopene helps keep the prostate healthy. In addition, all of these are fat soluble antioxidants which play an important role in helping to prevent hardening of the arteries. The reason for this is because they are fat soluble and are found in LDL cholesterol – which is only dangerous if it is oxidized. The best way to consume cartonenoids is with a little bit of fat to assist it’s absorption into the blood stream. Of course there is a lot more to pumpkin to this, including fiber, calcium, magnesium, potassium, pantothenic acid, and vitamins C and E. It’s also low in calories as it holds a fair amount of water.
White beans are amazing little things.
Full of fiber and B vitamins and protein they also help you lose weight. You can actually buy a weight loss supplement made from white bean extract. White beans are high in a compound called phaseolamin which blocks the enzyme Alpha-amylase which is needed to cut starches in to individual sugar molecules for digestion. I use them in all kinds of recipes from pizzas to dips and now pumpkin pie. And, they are cheap cheap cheap.
As an added benefit
both pumpkin and beans have a low glycemic index which means that the foods break down more slowly than some other carbohydrates do and prevent spikes in blood sugars which can lead to weight gain and cause problems for people with diabetes.
Roasted pumpkin that has been coated with oil and allowed to sit overnight in a closed container helps to bring out the sugars in the pumpkin
and that’s how I get my pumpkin pie sweet. Now I don’t use a crust – but that’s up to you. My pumpkin pie goes directly into dish and is served in slices with Honey Greek Yogurt.
Sugar Free Pumpkin Pie
1 Medium Pie Pumpkin, deepest orange – organic if you can get it: you can use the skin without worry
2 cups of cooked white beans, (1 x 15ounce can if you don’t prepare beans from scratch)
2 eggs (or if you are vegan you can substitute with 4 ounces of tofu or your favorite egg replacer)
1” piece of ginger peeled
1 Tablespoon of cinnamon
1/2 teaspoon of nutmeg
1/2 teaspoon of clove
Wash pumpkin well
Coat the pumpkin with olive oil, place in closed container overnight.
Cook the pumpkin in a preheated oven at 350 until the pumpkin is soft to the touch (about 1 hour)
Allow pumpkin to cool then cut open and remove the seeds. (Reserve for toasted pumpkin seeds)
If you aren’t going to use the skin, then scoop the flesh off the skin
Place pumpkin and eggs or egg substitute in blender and blend till smooth
Do the same with the white beans
Add the fresh ginger with either the pumpkin or the beans
Add the remaining spices and whizz together
Mix everything together in a bowl till completely blended
At this point I taste the mixture and adjust the spices. If it isn’t sweet enough or pumpkin pie enough add more spices, especially cinnamon for sweetness.
Pour mixture into a baking dish sprayed with oil. Bake at about 300F until pie is set.
Allow to cool
Serve with a sweet yogurt or whipped cream if you prefer. The topping that I love the very best on this is Honey Greek Yogurt. If your pie isn’t sweet enough, you can sprinkle it with raisins.