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Lean Recipe: Fit Pumpkin Pie

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This pie beats traditional pie in many ways. It's sugar-free, hydrogenated oil-free, and high in protein. It also has more richness of taste, if you splurge and use hazelnut or amaranth flour. If you are adept with the normal pie-making, you might want to use fresh pumpkin instead of canned.

You may not find these exact sizes for the wet ingredients. Adjust as needed.

Filling Ingredients, Wet

  • Two 15oz cans of pumpkin pie filling
    (make sure you get pure pumpkin; no corn syrup--read the label)
  • .
  • One 10oz or 12 oz can of milk (or equiv fresh milk).
  • Four eggs (free range).

Filling Ingredients, Dry

  • 1 tbsp stevia.
  • 2 tsp ground cinnamon.
  • 1/2 tsp allspice.
  • 1/2 tsp ground ginger.
  • 1/4 tsp salt.
  • 1/4 tsp ground cloves.

Crust Ingredients

  • 2 cups hazelnut, oat, or amaranth flour.
  • 1 tbsp baking powder.
  • 1/2 tsp salt.
  • 3/4 cup of water.
  • 1/4 cup safflower oil.

Note: These will make to make one crust. Repeat to make the second.

You will need:
  • 9-inch diameter, glass pie dish(es).
  • 10-inch mixing bowl (or larger).
  • 4-inch mixing bowl or cereal bowl.
  • Soup ladle.
  • Oven (obviously).
It is critical you make your own crust. Pre-made (store-bought) crusts and crust mixes nearly always contain hydrogenated oil and other toxins.


First, make the pie crusts (there will be two). To do that:

  1. Smear a film of safflower oil on the pie dishes to reduce crust adhesion to the glass. Butter is also good for this purpose, and it adds great flavor. Contrary to myth, a little butter does not hurt you. I prefer organic butter.
  2. Add the dry crust ingredients into a 6-inch bowl. Use a whip to mix them well. For extra nutrition and a little surprising flavor, add a scoop of a vanilla protein powder.
  3. Using a heavy mixing spoon, stir ingredients while slowly adding water.
  4. Add 1/4 cup of safflower oil.
  5. Add just enough water to form a thick ball of dough. You may need to add more than 3/4 cup to achieve this, but don't overdo it or you'll ruin the dough.
  6. Purists roll the dough out with a rolling pin and take additional steps normally used in making a pie crust. If you don't have a lot of time, these are optional.
  7. Press the dough into the pie pan, making a shell that lines the pan. Use the edge of your hand, and you can make a uniform shape pretty easily. I like to use a spoon, as it's even easier.
  8. Let the pies crusts sit in the refrigerator while you make the filling.

Next, preheat the oven to 425 DegrF.

Then,  make the filling. To do that:

  1. Add the dry filling ingredients into the 4-inch bowl. Use a whip to mix them well. Set aside.
  2. Crack the eggs into the large bowl. Do not discard any yolks; the whole egg is good for you. Whip the eggs, then add half of the milk. Blend this.
  3. Add about half the pumpkin pie filling to the bowl. Mix (I use a sturdy spoon). Add the other half. Mix.
  4. Slowly add the dry filling ingredients to this mix, stirring as you do.

Now, pull out the pumpkin pie shells and ladle the filling into each. Use a rubber spatula to trowel the surface smooth. Once this is done, the pie is ready for the oven:

  1. Bake at 425 DegrF for 15 minutes.
  2. Reduce the temperature setting to 350 DegrF, and open the oven door briefly to reduce the temperature (30 seconds should do it).
  3. Bake for 40 minutes.
  4. You should now have a nicely browned crust and a firm filling.
  5. At this point, you want to test the filling to see if a knife inserted into it comes out clean. If not, bake for another 5 minutes and try again. Repeat this process only one more time, if pie isn't done.
  6. When pie is done or you've reached 50 minutes, pull the pie out of the oven.
  7. Cool the pie on a wire rack for 2 hours (the other oven rack will do nicely).


  • Remember, this is a healthy pie. It contains no processed sugar, corn syrup, wheat flour, or hydrogenated oil. Don't spoil it by putting whipping cream on top of it. The pie is good just the way it is. The taste of good food doesn't need to be disguised with sugar or hydrogenated oil. That defeats the purpose of making it this way in the first place.
  • Instead of safflower oil, you can use some other non-toxic oil such as walnut or almond. As we are in the "health" mode here, canola oil is not acceptable. Peanut oil is a healthy choice, but you don't want peanut flavor in your pumpkin pie crust.
  • If you really want whip cream, then make your own from scratch. Most ready-made whipping cream contains ingredients that are not fit for human consumption.
  • The traditional pumpkin pie recipe calls for Crisco shortening, which is hydrogenated cottonseed oil (originally used to make candles. It's a known carcinogen with an extremely high correlation to colon cancer. Butter is a far safer alternative (though you should use it sparingly because it's calorie-dense), and safflower oil is better still (better lipid profile). You aren't going to get the same flaky crust as with Crisco, but you aren't going to get the same flaky colon cancer, either.
  • You don't have to use any fats or oils to get a decent crust, but the crust stays intact better if you do use an oil.
  • This pie recipe will produce a great pie. You will enjoy the taste, and your body will enjoy being treated with respect.

If your interest in these healthy, tasty recipes has anything to do with fitness, take advantage of the free articles and discount athletic nutritional supplements you can access from the menu at left.

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