Healthy Recipe of the Month - November 2009
Crunchy Pumpkin Pie
With Thanksgiving Day approaching, it’s time to think of foods to share with friends and family. One of my favorite desserts is pumpkin pie. I usually make the typical kind, using shortening for the crust. However shortening is definitely on the list of foods to avoid for heart health, as it is heavy in trans-fat. Here is an alternative pumpkin pie, with a delicious and healthy crust! This recipe comes from National Institute of Health’s website. For a guide to a healthy heart, click here.
Bon appétit! Let me know how you liked it!
Email me at rogersn@email.arizona.edu. Nancy
Makes one 9” pie, and 8 servings
Preheat oven to 425°, bake for 10 minutes, turn down heat to 350° and bake for 45 minutes more.
| Crust: | Filling: |
| 1 cup quick cooking oats | ¼ cup brown sugar, packed |
| ¼ cup whole wheat flour | ½ tsp ground cinnamon |
| ¼ cup ground almonds | ¼ tsp ground nutmeg |
| 2 Tbsp brown sugar | ¼ tsp salt |
| ¼ tsp salt | 1 egg, beaten |
| 3 Tbsp vegetable oil | 4 tsp vanilla extract |
| 1 Tbsp water | 1 cup canned pumpkin |
| 2/3 cup evaporated skim milk | |
- Preheat oven to 425°.
- For the crust, mix oats, flour, almonds, brown sugar, and salt in a small bowl.
- Blend oil and water into a measuring cup and whisk with a fork until combined.
- Add oil mixture to dry ingredients and mix well. If needed, add a small amount of water to hold mixture together.
- Press into a 9” pie pan, and bake 8-10 minutes or until lightly browned.
- Next to prepare the filling, mix brown sugar, cinnamon, nutmeg, and salt in a bowl.
- Add egg and vanilla and blend.
- Then add pumpkin and milk and stir to combine.
- Pour filling into the crust, turn oven down to 350° and bake for 45 minutes or until a knife inserted near the center comes out clean.
Nutrient Analysis per serving (8 servings per pie)
190 Calories
6 g. Protein
1 g. Saturated fat
8 g.Total fat
235 mg. Sodium
3.5 g. Dietary fiber
25 g. Carbs