A Thanksgiving feast just isn’t complete without pumpkin pie. But if you have diabetes, isn’t this a forbidden treat? Not so. Fortunately, you can enjoy this traditional favorite.
For a scrumptious, reduced-carb pumpkin pie, try this easy recipe, with a tasty, whole-grain crust (and a dollop of whipped cream, if you like)…*
1 Flaky Oat Piecrust (see recipe below)
1 ½ cups canned or cooked mashed pumpkin
¼ cup honey
Sugar substitute equal to ½ cup sugar (check the label)
2 to 2 ½ teaspoons pumpkin pie spice
⅛ teaspoon sea salt
1 ½ teaspoons vanilla extract
1 ¼ cups evaporated nonfat or low-fat milk
½ cup fat-free egg substitute or two large eggs, beaten
1. Preheat the oven to 400º F. Prick several holes in the crust with a fork, and bake for five minutes. Remove from the oven, and set aside.
2. Place the pumpkin, honey, sugar substitute, pumpkin pie spice, salt and vanilla in a large bowl, and stir with a wire whisk to mix well. Whisk in the evaporated milk and then the egg substitute or eggs.
3. Pour filling into the crust, and bake for 15 minutes. Reduce heat to 350º F, and bake for about 35 minutes more or until a sharp knife inserted near the center of the pie comes out clean. Cool to room temperature and refrigerate until ready to serve.
¾ cup whole-wheat pastry flour
½ cup quick-cooking (one-minute) oats
¾ teaspoon baking powder
⅛ teaspoon sea salt
¼ cup canola oil
2 Tablespoons nonfat or low-fat milk
1. Place the flour, oats, baking powder and salt in a medium bowl, and stir to mix well. Add the oil and milk, and stir until the mixture is moist and crumbly and holds together when pinched. Add a little more milk, if needed. Set aside.
2. Place a 12-inch square of waxed paper on a flat surface. Shape the dough into a ball, and then pat into a seven-inch circle. Top with another 12-inch square of waxed paper, and use a rolling pin to roll the dough into a roughly 10-inch circle.
3. Coat a nine-inch pie pan with cooking spray. Carefully peel off the top sheet of waxed paper, and place the other sheet, crust side down, over the pie pan. Peel away the waxed paper, and press the crust into the pan.
Nutrition facts: 152 calories, 24 g of carbohydrates, 2 g of fat, 4.8 g of protein and 103 mg of sodium per serving. Yields 10 servings.
If you’d like to add whipped cream to your pumpkin pie, canned “real” whipped cream is a convenient choice. Most brands have only 15 calories and 1 g of carbohydrate per serving (two tablespoons).
* Consult your doctor for advice on your recommended daily carbohydrate intake.
