Pumpkin pie, ah, it’s all about us everywhere we turn! No matter if you love it or hate it, pumpkin pie likely reminds you of one of the most treasured times of the year. Unless it sends your blood sugar into a frenzy due to corn syrup, condensed milk, brown or white sugar, and pre-made mixes that include refined sugar, grains, and dairy. That’s no way to celebrate the holiday!
I grew up eating pumpkin pie the old-fashioned way- you know, the recipe on the back of a Libby’s canned pumpkin can. I have to say, few recipes come close to touching the results, but if you’re looking for something healthy, sorry but Libby’s recipe just won’t do. Sugar and condensed milk? Nope, don’t think so! (Ironically enough, the company is owned by Nestle, a Big Food powerhouse that benefits from animal and refined sugar foods production).
Pumpkin on its own is a true superfood, however, which makes pumpkin pie a must for edible and health benefits. And it’s definitely not Thanksgiving without the pumpkin pie, so why not make a healthy, completely vegan pie that’s also low in sugar and gluten-free for anyone coming to your Thanksgiving table? It can be done friends, and no it doesn’t taste like pumpkin mush if you use the specific ingredients called for below. I’m sure there are lots of delicious pumpkin pie recipes out there that are also vegan and low in sugar. I’d love to try them! For now though I’ll enjoy my five minute no-bake pumpkin pie that’s perfect for a two person serving (or just one for a hungry vegan!)
Tricks to Make Your Gluten-Free, No Bake, Low Sugar, Vegan Pumpkin Pie A Success!
1. Use Pure Pumpkin
Obviously, we don’t want to be using sugary pumpkin pie mixes in our healthy pie. Go with plain, canned pumpkin, not pumpkin pie mix. If you can snag an organic brand that’s BPA-free, definitely take the plunge. Hey, it is the holidays and your pie deserves the best!
2. Get Crust Creative
To make a crust, you need nothing more than fresh pecans, a little stevia, coconut oil, coconut shreds, and some ground flaxseed. Really, yes, that’s it! Again, go with raw and organic if possible, but regular will do just fine.
3. Use Non-Dairy Milk
Since you’ll want to add that creamy, milky flavor to your pumpkin puree (without the moo milk obviously), go with a thicker, non-dairy, unsweetened vanilla or unsweetened plain milk. I’m partial to a lite culinary coconut milk, unsweetened almond milk, or unsweetened vanilla hemp or coconut milk. Soy milk would work here too if you use it.
4. Use Stevia
Stevia makes the best ingredient to use in your sugar-free pie. If you use another option, the amounts will differ, the sugar content goes up, and it may not result in the same fashion. I’m sure many others would work, but the other ingredients may need to be adjusted. I use stevia glycerite, which is a liquid that works really well in recipes like pie. It’s non-bitter and much easier to use than powder, is completely sugar-free and has no effect on your glycemic index.
5. Don’t Forget the Toppings!
I like topping my pie with some fresh pecans, and even a few more coconut shreds, but you can leave them out or use another if you like.
Are you ready to make some pie? Great! Here’s the recipe for a two person serving, easily prepared in a mini springform pan. Feel free to triple the recipes to make one large 9 inch pie.
- 2 tbsp. fresh pecans ( I used raw)
- 1/3 cup unsweetened shredded coconut
- 2 tbsp. ground golden flaxseeds
- 2 tablespoons stevia glycerite liquid
- 1/8 tsp. pumpkin pie spice
- coconut oil for greasing the pan
- 1 tsp. coconut oil for pressing into the pan
- 3/4 cup canned pumpkin
- 1 tsp. vanilla extract
- 1-2 tbsp. coconut flour (to thicken)
- 2 tbsp. Culinary Lite Coconut Milk or another non-dairy milk (don’t use rice since it’s too thin)
- 1/4 tsp. pumpkin pie spice
- 1 tablespoon stevia glyerite liquid
For the Crust:
- Blend the pecans, coconut, flax, stevia and pumpkin pie spice in a mini food processor, Nutribullet, or Magic Bullet for about 5-10 seconds, just until you get crumbs as pictured above. Set aside.
- Grease the mini springform pan, or mini ramekin with coconut oil to prevent sticking ( butter would work here too if you want)
- Scoop the pecan/coconut crumb crust into the pan and press down just enough to pat firmly and evenly throughout the pan.
- Add the melted coconut oil across the whole top evenly, and press down again. It won’t be completely set, but will firm up pretty nicely. As it refrigerates the coconut will solidify and it will harden up.
- Set aside.
- Next, in a small bowl, mix the pumpkin, coconut flour, pumpkin pie spice and stevia together.
- Stir until you see no more coconut flour. It will be thick at this point.
- Then, add the coconut milk.
- Whip it with a spoon for about 10 seconds by hand and it will start to fluff up nicely. It will still look like pudding almost, but slightly whipped. As it cools, it will harden.
- Next, use a spoon and scoop it on top of the prepared crust.
- Press down easily with a spoon until the whole crust is coated. Then, just swirl gently in circles starting around the edges and coming to the center with the same spoon.
Now, just add a couple of teaspoons of shredded coconut around the sides slowly, and then add a few of your favorite nuts in the center.
Pop this in the fridge for one hour or the freezer for 30 minutes. Keep in the fridge until serving and after. It will be firm at room temperature but won’t keep at room temperature. Enjoy!
By: Heather Williams