Pumpkin Pie Recipe Perfect For Fall
The start of a different season means new seasonal fruit and vegetables to enjoy, no matter where in the world you’re located.
For many in the Sweat community, September 22 is the Autumnal Equinox and represents the traditional First Day of Fall (or autumn). This occasion marks the time where daytime and nighttime are around the same length and is a day that has been celebrated by many cultures for centuries.
If it's fall where you are, you know what this means — pumpkin everything! Whether it be spiced pumpkin lattes, pumpkin soups, or savoury roast pumpkin side dishes, if you are a pumpkin-lover, now is your time to shine!
Pumpkin has so many health benefits that make it worth adding to any meal. It’s a good source of fibre and one of the best sources of beta-carotene, a powerful antioxidant that gives it that vibrant orange colour. The body converts beta-carotene into vitamin A, which is important for your immune system, as well as for eye and skin health.
Get in the fall spirit with this pumpkin pie recipe
To celebrate the season, we’ve decided to share with you our favourite healthy pumpkin pie recipe. It's a dessert you can make it for friends and family while still nourishing your body with plenty of veg, nutrients, healthy fats and fibre.
Prep time: 30 minutes Cook time: 60 minutes Total Time: 90 minutes
Dietary preference: vegetarian
100g rolled oats
25g desiccated coconut
50g hazelnut meal
50g coconut oil, melted
1 tbsp pure maple syrup
½ tsp vanilla extract
½ tsp fresh ginger, grated
1kg pumpkin (Jap or Kent), peeled and cut into 3cm pieces
2 tbsp olive oil
1 tsp ground cinnamon
1 tsp sea salt
3 Medjool dates, pitted
3 large eggs
125ml low-fat milk
1 tsp ground cinnamon
¼ tsp ground ginger
¼ tsp allspice
¼ tsp ground nutmeg
pinch of ground cloves
Whipped Ricotta Cream
500g smooth ricotta cheese
2 tbsp pure maple syrup
1 tsp vanilla extract
1. Preheat the oven to 180°C (355°F) and line a baking tray with baking paper. Lightly grease a 20cm round tart tin with a removable base with coconut oil.
2. Place the pumpkin pieces in a large bowl. Drizzle over the oil and sprinkle over the cinnamon and salt. Toss to coat, ensuring all the pumpkin is coated. Transfer to the lined baking tray and roast for 30-35 minutes, until softened, turning occasionally with tongs during the cooking time. Remove from the oven and set aside to cool.
3. To make the pie crust, place the rolled oats, coconut, hazelnut meal, coconut oil, maple syrup, vanilla extract and ginger in a mixing bowl and mix until well-combined. Continue to knead the dough for 1-2 minutes, this will help to achieve a softer dough that will bind well. Set aside to rest for 15 minutes.
4. Transfer the pie crust dough into the prepared tart tin. Press the dough evenly over the base and up the sides and set aside while preparing the pumpkin filling.
5. To make the pumpkin filling, place the roasted pumpkin, dates, eggs, milk, cinnamon, ginger, allspice, nutmeg and cloves in a high-powered blender or food processor and blend until smooth and creamy.
6. To make the whipped ricotta cream, place the ricotta, maple syrup and vanilla extract in a high-powered blender or food processor and blend for 1 minute or until smooth. Transfer to a bowl, cover with plastic film and refrigerate for at least 15 minutes or until ready to use.
7. Pour the pumpkin filling over the pie crust and smooth over using a spatula. Bake for 30-35 minutes until the pie is set and the edges are firm.
8. Remove from the oven and cool allow to for 1 hour on a wire cooling rack. When completely cool, cut into slices and serve with the whipped ricotta cream. Enjoy!
If you don’t have time to make this delicious pie but you still want to reap the health benefits of pumpkin, there are plenty of other ways you can eat it! Pumpkin makes a great addition to pasta, salads, curries, smoothies, or even as a topping. This healthy roasted vegetable pizza is a tasty way to get your beta-carotene and who doesn't love homemade pizza?
If you try any of these recipes, we would love to see your cooking creations. Share a pic and tag @Sweat on social media!
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.