Pumpkin Pie with Gingerbread Crust, Low-FODMAP

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There’s nothing more American than apple pie – but I wanted to be able to eat the dessert, too. I’d tried pumpkin pie once before and liked it, so I thought I’d give it a go. To give myself something to compare my pie to, I bought a pumpkin pie from the supermarket and tried a slice (I didn’t eat the pastry so it was otherwise low FODMAP). I hated it. I double checked the ingredients and I’m sure it’s all the corn syrup (note, not high fructose corn syrup) that made it taste sickly sweet and there was also a strangeness to it that I can’t explain. I got my American neighbor to taste test my version of pumpkin pie and – aside from slightly overcooking the base – she approved. She also told me that supermarket bought pumpkin pies are almost never good. Anyway, I much prefer my own recipe, if I don’t say so myself.

This pumpkin pie is lightly spiced, pumpkin-y and has a custard-like texture. The gingerbread crust plays off the filling really nicely and the whole thing is quite rich, so you won’t need to eat much.

Further Food Nutritionist Commentary:

For many sufferers of Irritable Bowel Syndrome, FODMAP containing foods can trigger various reactions and eliminating them from the diet can improve IBS symptoms. FODMAPs are specific kinds of natural sugars and carbohydrates found in foods. Rest assured, not all sugars and carbohydrates are the same: coconut, pumpkin and maple syrup have low or no FODMAPs which makes this dessert IBS friendly. Coconut cream is very similar to coconut milk but extra water is strained out leaving the thick and creamy coconut fat. Don’t confuse it with cream of coconut, which is pre-sweetened and not low FODMAP. The pumpkin puree in this recipe sneaks in a surprising 4g of FODMAP-free fiber to promote a balanced (and regular) GI system. Thanks to the almond meal, quinoa flour and chia meal, just one serving of this pumpkin pie provides 8g of filing protein, which is more than an egg! Leftovers for breakfast, anyone?


By Amanda Bontempo, MS, RD, CDN
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Pumpkin Pie with Gingerbread Crust, Low-FODMAP

  • Prep Time: 20 mins
  • Cook Time: 1 hr and 10 mins
  • Servings: 10-12

Ingredients

Gingerbread Base:

1 ½ cups almond meal/flour

1 cup brown rice or quinoa flour

1 tablespoon chia seed meal

1 tablespoon ground cinnamon

2 teaspoons ground ginger

½ teaspoon all spice

½ teaspoon ground cloves

¼ cup coconut oil (softened)

¼ cup maple syrup

1 large egg

⅛ teaspoon salt

 

Pie Filling:

1 15-ounce can pumpkin puree

1 cup coconut cream

½ cup maple syrup

2 teaspoons ground cinnamon

½ teaspoon all spice

⅛ teaspoon ground cloves

½ teaspoon table salt

3 large eggs

Instructions

  1. TO DO ONE DAY AHEAD: Place a can of full-fat coconut cream in the fridge at least overnight. This allows the cream to separate from the water.

 

For Gingerbread Base:

  1. Preheat oven to 350 degrees F and grease either one large tart dish, 5 medium tart dishes or 10 small tart dishes.
  2. Sift all the dry ingredients together for gingerbread base and set aside.
  3. In the bowl of your stand mixer or food processor, combine the softened coconut oil, syrup and egg.
  4. Pour in dry ingredients and combine until a smooth, slightly sticky dough forms. This is your biscuit base. Wrap it and put it in the fridge for 20 minutes before handling.
  5. Break the gingerbread base dough into chunks and press it into the tart tins. This can be done a day or two ahead, just refrigerate until it’s required.
  6. Cover the dough with baking paper and weigh down with pie weights, then bake according to instructions below.
    1. Small (5cm) pie – bake for 10 min, let cool.
    2. Medium (10cm) pie – bake for 12 min, let cool.
    3. Large (23cm) pie – bake for 15 min,  let cool.

 

For the pie filling:

  1. While gingerbread crust is baking, flip can of refrigerated coconut cream upside down and open it; pour the watery part into a glass and save for other uses, like making smoothies, etc. Place 1 cup of coconut cream into a bowl.
  2. Add and mix remaining filling ingredients into bowl until smooth and creamy.

 

Combine:

  1. Once pie shells cool slightly (about 10 minutes), pour in pie filling to just below the top of the shell.
  2. Bake according to instructions below:
    1. Small (5cm) pie – bake for a further 20-25 min.
    2. Medium (10cm) pie – bake for a further 30-35 min.
    3. Large (23cm) pie – bake for a further 45-50 min.
  3. The pies are done when the filling has darkened a bit and only jiggles slightly (this will be much more obvious in the larger pie).
  4. When they are cooked, remove them from the oven and let them come to room temperature still in their tins, before refrigerating them. Leave them in their tins until you plan to serve them.
TO DO ONE DAY AHEAD: Place a can of full-fat coconut cream in the fridge at least overnight. This allows the cream to separate from the water.   For Gingerbread Base: Preheat oven to 350 degrees F and grease either one large tart dish, 5 medium tart dishes or 10 small tart dishes. Sift all the dry ingredients together for gingerbread base and set aside. In the bowl of your stand mixer or food processor, combine the softened coconut oil, syrup and egg. Pour in dry ingredients and combine until a smooth, slightly sticky dough forms. This is your biscuit base. Wrap it and put it in the fridge for 20 minutes before handling. Break the gingerbread base dough into chunks and press it into the tart tins. This can be done a day or two ahead, just refrigerate until it’s required. Cover the dough with baking paper and weigh down with pie weights, then bake according to instructions below. Small (5cm) pie – bake for 10 min, let cool. Medium (10cm) pie – bake for 12 min, let cool. Large (23cm) pie – bake for 15 min,  let cool.   For the pie filling: While gingerbread crust is baking, flip can of refrigerated coconut cream upside down and open it; pour the watery part into a glass and save for other uses, like making smoothies, etc. Place 1 cup of coconut cream into a bowl. Add and mix remaining filling ingredients into bowl until smooth and creamy.   Combine: Once pie shells cool slightly (about 10 minutes), pour in pie filling to just below the top of the shell. Bake according to instructions below: Small (5cm) pie – bake for a further 20-25 min. Medium (10cm) pie – bake for a further 30-35 min. Large (23cm) pie – bake for a further 45-50 min. The pies are done when the filling has darkened a bit and only jiggles slightly (this will be much more obvious in the larger pie). When they are cooked, remove them from the oven and let them come to room temperature still in their tins, before refrigerating them. Leave them in their tins until you plan to serve them.

Nutrition Information

Per Serving:  Calories: 320; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 82mg; Sodium: 181mg; Potassium: 293mg; Carbohydrate: 37g; Fiber: 4g; Sugar: 16g; Protein: 8g

Nutrition Bonus: Vit A: 69%; Iron: 15%; Calcium: 10%

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