In Australia pumpkin pie isn’t common, in fact hardly anyone has herd of it or tried it before. When I realised that this dish is a pretty big deal in America I thought “I have to try it, it sounds like heaven, it’s pumpkin.”
I looked up the ingredients to a pumpkin pie, for some reason I thought it would be reasonably healthy, but I was wrong! Theres nothing really nutritious about it. Loaded with lots of white refined ingredients, butter, sugar and processed ingredients. I thought to myself, I need to make a nutritious, vegan, gluten free, sugar free pumpkin pie that tastes good and thats exactly what this is! This pie is guilt free and it provides you with so many ingredients. Plants can do amazing things, you just have to play around with it a little bit, give it some time and experiment.
I find that pumpkin is a pretty underrated vegetable, its very nutritious and contains loads of essential vitamins for proper body functions. Its absolutely loaded with Vitamin A, which is a powerful natural anti-oxidant. Antioxidants help to neutralise free radicals, which can potentially cause cancer. Vitamin A is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body. Just 100g of pumpkin provides you with 246% RDA (wow!)
Not only that, it is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. It is also rich source of minerals like copper, calcium, potassium and phosphorus.
Also some good news its quite low in calories, 100 g is only 26 calories and contains no saturated fats or cholesterol. It is rich in dietary fiber, anti-oxidants, minerals, vitamins. The high fibre content helps you feel fuller for longer so you not as inclined to eat as much.
So you can see why I love it so much not only does it taste like heaven, it’s so beneficial for you. Yum, perfecto a perfectly healthy, vegan, gluten free, sugar free pumpkin pie!
- 1 Cup Gluten Free Oats
- 1 Cup Almond meal
- 1 Tbs Cinnamon
- 2 Tbs Coconut oil
- Flax Meal + 3 Tbs water
- Pinch of nutmeg
- 5-6 Cups Diced pumpkin (for the puree)
- 90g Hard Tofu, pressed
- ¼ c + 2 tbs Almond Milk
- 2.5 Tbs Cornstarch
- 1.5 Tsp Pure vanilla extract (Or one vanilla bean)
- 1-2 Tbs Melted coconut oil
- * Optional: A few pitted, medjool dates to add extra sweetness.
- ** Whipped coconut cream to top
- Please note: I personally don't like my pie to be too sweet, but if you prefer it this way, please by all means add a few dates to your taste
- Place the cut pumpkin pieces on a baking tray lined with baking paper. Pour the melted coconut oil over the pumpkin and sprinkle with cinnamon and nutmeg. Place in a fan forced oven for 20-25 minutes (or until quite soft) on 180ºc.
- While the pumpkin is cooking, you can start on the base. Add all of the ingredients for the base into a food processer and process until combined. With your hands flatten the mixture into a pie pan with some baking paper at the bottom. With your thumb, press into each dent in the side of the pan to ensure everything is sticking together properly.
- After the pumpkin has finished cooking, add it to the food processer along with the remaining ingredients in the filling. Process until smooth, creamy and combined. At this stage you may also add dates if you choose to or some more cinnamon if you like it strong. Spoon the mixture into the pie pan on top of the base. Bake in the oven at 180ºc for about 25 minutes or until springy on top.
- Remove from pie pan after cooling completely and serve with whipped coconut cream