Lean Recipe: Fit Pumpkin Pie
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This pie beats traditional pie in many ways. It's sugar-free,
hydrogenated oil-free, and high in protein. It also has more richness of taste,
if you splurge and use hazelnut or amaranth flour. If you are adept with the
normal pie-making, you might want to use fresh pumpkin instead of canned.
not find these exact sizes for the wet ingredients. Adjust as needed.
Filling Ingredients, Wet
- 15 oz non-homogenized organic milk (e.g., Amish milk).
- Two 15oz cans of pumpkin pie puree. (Make sure you get pure pumpkin; no corn syrup--read the label).
- Four eggs (free range).
- Two cups of ice-cold water.
Filling Ingredients, Dry
- 2 tbsp ground cinnamon.
- 1 tsp stevia.
- 1/2 tsp allspice.
- 1/2 tsp ground ginger.
- 1/2 tsp organic cocoa powder
- 1/2 tsp turmeric (to lighten the color)
- 1/4 tsp salt.
- 1/4 tsp ground cloves.
- 1 cup oat flour.
- 1 cup garbanzo bean flour
- 1 tbsp vanilla protein powder.
- 1 tbsp baking powder (make your own to avoid aluminum).
- 1/2 tsp salt.
- 3/4 cup of ice-cold water.
- 1/4 cup almond oil.
Note: These will make one crust. Repeat to make the second.
- Two 9-inch diameter, glass pie dishes.
- 10-inch bowl or larger for mixing the pie crust.
- 14-inch mixing bowl or larger for mixing the filling.
- Soup ladle.
- Oven (obviously).
- Cooling spot or rack.
It is critical you make your own crust. Pre-made (store-bought) crusts and crust mixes nearly always contain hydrogenated oil and other toxins.|
Instructions for the day before baking
Prepare the pie dishes. You
can do this the day before.
- Smear a very heavy film of organic butter on the bottom, inside sides,
- Refrigerate the dishes for at least 30 minutes when done.
Evaporate the milk
- Use a small saucepan.
- Fill a measuring cup with 10 oz of water. Pour this into the pan.
Note the depth (e.g., measure from the top of the pan to the surface of
- Dump out the water, fill the pan with milk.
- Simmer on low heat, stirring every five minutes or so, until the
milk has evaporated
Make your own baking powder if you have not already done so:
- To a bowl, add two scoops of cream of tartar
- Add a scoop of baking soda
- Add a scoop of starch (e.g., potato starch) to make it
You can use any size scoop, what's important is to keep the
proportions such that half the mix is cream of tartar
Also, put two coffee cups into the freezer so they are cold when
you go to make the crust.
Instructions for the day of baking
Turn the oven on so it preheats to its default temperature, which
is usually 350 DegrF. This helps get the temperature up and uniform
within the oven.
Make the two pie crusts, one after the other:
- Fill each coffee cup with water, drop in an ice cube, and set them in the
- Mix the flours, baking powder, and protein powder with a whip.
- Add the 1/4 cup of almond oil
- Using a heavy mixing spoon, stir ingredients while
slowly adding the chilled water.
- Add just enough water to form a thick ball of dough.
You may need to add more than 3/4 cup to achieve this, but don't overdo it
or you'll ruin the dough.
- Purists roll the dough out with a rolling pin
and take additional steps normally used in making a pie crust. If you don't
have a lot of time, these are optional.
- Press the dough into the pie pan, making a shell that
lines the pan. Use the edge of your hand, and you can make a uniform shape
pretty easily. I like to use a spoon, as it's even easier.
- Pro tip: Once you have a rough shape in the pan, add maybe 1/4 tsp of water
on the surface of the crust. This makes it much easier to work with and you get
only a thin layer soupy.
- Let the pies crusts sit in the refrigerator while you make the
Next, preheat the oven to 425 DegrF.
Then, make the filling:
- Take the evaporated milk out of the refrigerator and shake or mix vigorously
to get the cream particles into suspension.
- Empty one can of pumpkin into the bowl.
- Add some of the milk, and mix.
- Break the four eggs and whip them, then add to the mix.
- Go back and forth between adding the spices and more milk.
- Once the milk is used up and the spices are blended in, add the other can of
- Blend it all very well.
Now, pull out the pumpkin pie shells and ladle the filling into each. Use a rubber spatula to
get the "splash" off the bowl and remix it in with the ladle; ideally, you will
get almost every drop of filling into the pie crusts this way. Once this is done, the pies
are ready for the oven:
- Bake at 425 DegrF for 15 minutes.
- Reduce the temperature setting to 350 DegrF, and open the oven door briefly to reduce the temperature (30 seconds should do it).
- Bake for 42 minutes.
- You should now have a nicely browned crust and a firm filling.
- At this point, you want to test the filling to see if a knife inserted into it comes out clean. If not, bake for another 5 minutes and try again. Repeat this process only one more time, if pie isn't done.
- When pies are done or you've reached 50 minutes, pull the pies out of the oven.
- Cool the pies 2 hours (set a timer so you don't forget), then refrigerate.
Before serving, you might want to create a variation by
sprinkling cinnamon directly onto the pie surface and/or sprinkling
with walnut pieces. Do not use whip cream, as that is toxic and
undermines what you just spent all that time (and money) doing.
- Remember, this is a healthy pie. It contains no processed sugar, corn syrup, wheat flour, hydrogenated oil,
or seed oil. Don't spoil it by putting whipping cream on top of it. The pie is good just the way it is. The taste of good food doesn't need to be disguised with sugar or hydrogenated oil. That defeats the purpose of making it this way in the first
- As we are in the "health" mode here, canola oil and other low
smokepoint seed oils are not
acceptable. Peanut oil is a healthy choice, but you don't want peanut flavor
in your pumpkin pie crust.
- If you really want whip cream, then make your own from scratch. Most
ready-made whipping cream contains ingredients that are not fit for human
- The traditional pumpkin pie recipe calls for Crisco shortening, which is
hydrogenated cottonseed oil (originally used to make candles.
It's a known carcinogen with an extremely high
correlation to colon cancer. Butter is a far safer alternative (though you
should use it sparingly because it's calorie-dense). By using a non-toxic oil, you aren't going to get the same flaky crust as
with Crisco, but you aren't going to get the same flaky colon cancer,
- This pie recipe will produce a great pie. You will enjoy the taste, and your body will enjoy being treated with respect.
If your interest in these healthy, tasty recipes has
anything to do with fitness, take advantage of the free articles and discount
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