Gluten-Free, No Bake, Low Sugar Mini Vegan Pumpkin Pie

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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.

Ingredients:

Crust:

  • 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

Pie Filling:

  • 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

Directions:

For the Crust:

  1. 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.
  2. Grease the mini springform pan, or mini ramekin with coconut oil to prevent sticking ( butter would work here too if you want)
  3. Scoop the pecan/coconut crumb crust into the pan and press down just enough to pat firmly and evenly throughout the pan.
  4. 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.
  5. Set aside.

 

For the Filling:
  1. Next, in a small bowl, mix the pumpkin, coconut flour, pumpkin pie spice and stevia together.
  2. Stir until you see no more coconut flour. It will be thick at this point.
  3. Then, add the coconut milk.
  4. 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.
  5. Next, use a spoon and scoop it on top of the prepared crust.
  6. 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.

 

Toppings:

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.

Final Directions: 

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
Source: www.onegreenplanet.org

2015-08-27T12:04:44+00:00

Related Questions

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    Q: I see also that you recommend a complete diet with these programs. I am guessing its a vegan diet right? I wanted to ask something on that is coconut milk and coconut oils ok for that? I personally had a very hard time trying to eat that many vegetables and many ph balance vegans seem to think fruits aren?t good either. I eat that many vegetables one it tears me up the next day and two I just cant consume enough calories that way. I can try and make up for it by eating things like almonds but I eat to many almonds I get the same problem the next day. Now coconut milk (unsweetened) and a digestive enzyme works for me for picking up extra calories.... but I hear very conflicting information about coconut and its saturated fat content. Is it ok to use daily as a part of the diet for cleansing? And your oxy-drops are those the same as the drop for ph balancing water?? Or is it something different? I am wanting to start lifting weights as I need to put on some muscle and I?m wondering if its something that would be beneficial in combating muscle soreness by increased oxygen in the body.

    A:

    The diet we recommend is vegan-based, and RAW FOODS. Fresh fruits, vegetables, raw nuts and seeds are ideal.

    Coconut Milk and Coconut Oil are excellent products to have in your diet. The healthy fats will keep you fuller.

    Oxy-Drops can help balance your electrolytes that need to be replenished after a workout in order to keep your body performing efficiently. 

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    Q: I purchased the children's detox and received it a couple of days ago. After reading the pamphlet that came with it, I was wondering where/what kind of milk can I purchase for my baby while she is on the detox? For example it said almond, soy, rice milk... can I buy the regular boxed almond, soy, rice milk? Or if I am going to use coconut milk, can I use the canned coconut milk?

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    Yes, you can use almond, coconut, or any other nut milk. We do not reccomend soy.

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    Anything canned is going to be acidic. What ever you use for make, let it be raw. Raw coconut milk fresh from the coconut is alkaline.

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    Doesn't sound like it will mess up your FULL BODY DETOX. Go for it! But leave out the rice/soy cream! The rice milk is okay (but it is processed/cooked)!

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    Q: I read that you do not recommend coconut oil, because of its thickness. Do you believe that coconut butter is healthy for human consumption? Thank you all the knowledge you generously share.

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    Actually, coconut oil is healthier for human consumption than coconut butter. Both are derived from a natural food source - the coconut, and thus may be consumed. Now as far as what the most healthiest oil, I don't think we can say it's coconut oil.

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    A:

    If you can't afford the full kit or kits, order and drink some of our Herbal Teas to help maintain the pancreas in its normal healthy secretion. Cinnamon Tea can also provide additional benefits.

    We also recommend a daily pancreas regimen of: Pancreas Aid, Pancreas Formula, and Sugar Control.

    Your vegetable juice should consist of GREEN BEAN (Snap pea) and/or BRUSSEL SPROUTS, to help maintain pancreatic health.

     

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    Q: YOU ARE PROBABLY WELL AWARE RIGHTNOW THAT I'M 45 AND I HAVE FIBROIDS. FOR THE PAST 3 YEARS I HAVE HAD A COCONUT OIL CRAVING. DO YOU KNOW WHAT I MAYBE LACKING WHY I CRAVE COCONUT OIL. I LIKE TO FREEZE IT AND THEN CRUNCH ON IT IN ITS SOLID STATE. I KNOW IT SOUNDS STRANGE BUT I STARTED THIS HABIT ABOUT 3 YEARS AGO. I DO NOT KNOW IF IT IS THE MASSIVE BLOOD LOSS DUE TO FIBROIDS, THAT HAS RESULTED IN THIS WEIRD CRAVING. I JUST DONT TAKE ONE TBSP, I TAKE ALOT MORE AND I CANT, AFFORD IT AND I KNOW THAT THIS HABIT IS NOT GOOD FOR ME.

    A:

    I don't know the exact reasons why you are craving frozen coconut oil but clearly you are lacking something and your Body Intelligence instructed you to eat frozen coconut oil. The oil is perhaps serving as a vehicle for the fibroid debris so as to pull what debris it can out of your body. Coconut oil is natural so I don't see anything wrong with your newfound custom. As long as you're fine with it, keep doing it.

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    Q: Members of my house have started drinking Hemp Milk and Rice Milk. No more Cow Milk! We like the taste of both. I also like the fact that the hemp milk has omega and other nutrients in it. However, my son is three years old and we have discovered he is allergic to nuts because a family member gave him a cashew to eat, then his eyes began to swell up like Garfield the cat. I had him tested for food allergies and the test revealed he is allergic to nuts and soy. So I don't give him any nut products or soy products. My question for you is: "Is hemp a nut or a seed, is the hemp milk derived from a nut or a seed???" I need to know other alternatives if in fact it is a nut. I do not want to give him something toxic to him.

    A:

    Hemp is a seed, not a nut, so hemp seed milk is okay for him.

    Nuts cashews - peanuts, soy

    Grains - rice, oats

    Fruit - almond, coconut, banana, date

    Hey, I'll do an article that will be up on Dherbs early next week!

    Peace and Love!

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    Rice Dream is fortified with SYNTHETIC nutrients (vitamins and minerals) and therefore it's not a good source of organic nutrition. If you use Rice Dream, please fortify it with organic nutrition like Dherbs.com Moringa Seed Extract, and Iodine Phosphate Extract (add 5 dropperfuls of each formula to infant milk).

    Product Links:
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    Thanks for the question, I can definitely help you.

     

    I am currently writing an eBook for www.dherbs.com called "Losing weight the healthy way." I have been a weight loss counselor for many years. I am also a health coach, personal trainer, bodymind nutritionist, and a vegan lifestyle coach. 

     

    When it comes to weight loss most programs want you to lose weight to get healthy. My mindset is to get healthy and lose weight. 

     

    In my health/fitness/nutrition coaching program www.theveganeffect.com I use a lowfat/high carb/ high raw/ nutrient dense/ high alkaline diet to achieve long term weight loss success. So far I am 100 percent in getting clients long lasting weight loss. If you are interested in my program please fill out the health history form on the side of the web page. We could have a free 1 hour initial consultation over skype to see how I can best help you.

     

    Nuts are best kept to a minimum if you use them at all. Nuts are extremely high in fat and have the opposite omega 3- omega 6 ratio that is optimal for health. Seeds are best as far as ratios are concerned. Also nuts are truly easy to over eat and cause your nutrient ratios to be off.

     

    A healthy vegan diet is a high raw fruitarian diet. 

    Example:

    Breakfast: green smoothie. (500-1000 calories of fruits blended with a handful of greens and water)

    Bridge: Dates and strawberries (500 calories) 

    Lunch: Salad with low sugar fruits (cucumber, tomato, squash, bell peppers) topped with fruit, beans, psuedo grains, 

    Bridge: 2-3 apples

    Dinner: Raw wraps (collard greens) with low sugar fruit and tahini

    Snack: Sorbet

     

    Hope this helps

    Gary Gibson HHC CPT BMI VLC

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    We always recommend starting off with the Full Body Cleanse to help eliminate the toxins and waste that often contributes to recurring issues in the body. You should move on to the 10 Day Candida Cleanse to specifically address the candida presence in your body. After cleansing you should avoid consuming a lot of sugar, dairy and processed foods. You can also continue to take the Candida Normalizer as a maintenance.

    We also recommend reading our article entitled Candida Albicans: Yeast Infection.http://www.dherbs.com/articles/candida-yeast-infection-144.html

    Product Links:

    Full Body Detox - http://www.dherbs.com/store/full-body-detox-kit-p-1.html

    Candida Normalizer - http://dherbs.com/store/candida-normalizer-p-13.html

    10 Day Candida Cleanse -http://dherbs.com/store/10-day- -candida-cleanse-p-395.html

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    Q: Thanks so much for all the wonderful info! I had a chance to look at some of your products and I like what I see. There is so much good stuff here. I just finished a 60 day sugar/fat cleanse. I basically cut out all diary, white sugar, flour, pasta, etc (I was already eating a veggie diet) I did very well with the cleanse and I want to keep it going. I lost almost 20 pounds, but I started eating a little differently, since I had some events for the past couple weeks and the weight started coming back on. I'm aware that I have a slow metabolism, but I do exercise (4 to 5x a week) and I generally eat pretty well. I have about another 40 pounds I want to loose and continue to be healthy and energetic. Also, my husband and I are also trying to have our first child. Do you have any suggestions?

    A:

    We would recommend that you give our Full Body Cleanse a try. It will help you lose additional weight and rejuvenate your body. Once completed, try the Fertility Kit, which is a 20 Day program and regimen that consists of herbs, elixirs, affirmations, inhaler, and dietary program to help naturally enhance fertility.