We love pie. Especially the kinds served on Thanksgiving. But not all pies are created equal – here are two perfect pumpkin pies for healthier holiday dessert options. The star of the Thanksgiving, pumpkins provide a naturally creamy, high-fiber filling that is the best bet when looking for a pie to eat. Not into pumpkin? No worries! Below are some helpful tips and tricks to lighten up apple, pecan, and cherry pies, too.
Pumpkin Pie with Molasses from EatingWell
This recipe uses nonfat condensed milk instead of the full-fat version to make it a little healthier. The switch won’t affect the taste at all, but it will save you 4 grams of fat per slice (3 of them saturated).
Ingredients
Crust
3/4 cup all-purpose flour
1/4 cup whole-wheat flour
1 tablespoon granulated sugar
1/8 teaspoon salt
1 tablespoon butter
3 tablespoons canola oil
1-2 tablespoons ice water
Filling
2 large eggs
1 15- or 16-ounce can plain pumpkin puree
1 12-ounce can nonfat evaporated milk
1/4 cup dark molasses
3 tablespoons dark rum for a stronger rum flavor (or just do 1 tablespoon of vanilla extract, or mix it up: .5 tablespoon each vanilla extract and imitation rum)
1/2 cup packed dark brown sugar
1 tablespoon cornstarch
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
Instructions
1. To prepare crust: Stir all-purpose flour, whole-wheat flour, sugar and salt in a medium bowl. Melt butter in a small saucepan over low heat. Cook, swirling the pan, until the butter turns a nutty brown, 30 seconds to 4 minutes, depending on your stove. Pour into a small bowl and let cool. Stir in oil. Slowly stir the butter-oil mixture into the flour mixture with a fork until the mixture is crumbly. Gradually stir in enough ice water so the dough holds together. Press the dough into a flattened disk.
2. Place two overlapping lengths of plastic wrap on a work surface. Set the dough in the center and cover with two more sheets of plastic wrap. Roll the dough into a 13-inch circle. Remove the top sheets and invert the dough into a 9-inch deep-dish pie pan. Remove the remaining wrap. Fold the edges under at the rim and crimp. Cover loosely with plastic wrap and refrigerate while you prepare the filling.
3. To prepare filling and bake pie: Position rack in lower third of oven; preheat to 350°F. Lightly whisk eggs in a medium bowl. Add pumpkin, evaporated milk, molasses and rum (or vanilla). Combine brown sugar, cornstarch, cinnamon, ginger, nutmeg and salt in a small bowl. Rub through a sieve into the pumpkin mixture and whisk until incorporated.
4. Pour the filling into the prepared crust. Bake the pie until the filling has set and a skewer inserted in the center comes out clean, 40 to 50 minutes; cover the edges with foil if they are browning too quickly. Cool on a wire rack.
Makes 8 servings.
Nutritional info: Calories 278 | Fat 8g | Protein 7g | Carbs 43g
Nutritional information is provided by EatingWell.
Frozen Pumpkin Mousse Pie from EatingWell
Looking for something even lighter? This different and refreshing way to end the meal – and it can be made 3 days ahead. Just cover well and freeze in Step 5 below.
Ingredients
Crust
30 small gingersnap cookies, (about 7 1/2 ounces)
2 tablespoons raisins
1 tablespoon canola oil
Filling
1 cup canned pumpkin puree
1/3 cup packed brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon freshly grated nutmeg
2 pints (4 cups) frozen low-fat vanilla ice cream, softened
Instructions
1. Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.
2. To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.
3. Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.
4. To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust.
5. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.
Makes 10 servings.
Nutrition info: Calories 230 | Fat 5g | Protein 4g | Carbs 42g
Nutritional information is provided by EatingWell.
Want to make a different kind of pie? Check out these healthy hints for your apple, pecan, and cherry pies – too!
Apple:
Skip the top crust and sprinkle those granny smiths with whole-wheat pastry flour, rolled oats, brown sugar and cinnamon instead. The topping from this recipe is so good, you will want to cover fruit pies with it all year!
Pecan:
Though nuts are a great source of healthy fats and protein, too much of a good thing can kick this southern treat into the diet danger zone. Slash 60 calories and 9 grams of fat per piece with a tip from Betty Crocker kitchens manager Shirley Dolland: sub rolled oats for half the pecans, and replace the three eggs most recipes call for with one egg and four whites. We also love this Maple Pecan Tart with Dried Cherries that is about half the amount of calories per slice without sacrificing any of the flavor!
Cherry:
A can of cherry pie filling contains 133 grams of sugar—as much as in 10 doughnuts! To make your own (and shave off 75 grams of sugar), Anthony Stewart, the executive chef at the Pritikin longevity center + spa in Miami, says to simmer 4 cups frozen cherries with 2 tablespoons of sweetener, 1 tablespoon vanilla extract, and 2 tablespoons cornstarch (dissolved in 3 tablespoons cold water) for 15 minutes. Check out this lighter version from The Gracious Pantry for a complete step-by-step recipe.
Make it Happen,
– Team FitStar
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