Search Results for: pumpkin pie

Pumpkin Pie, GF/DF

December 13, 2014 by towers

Did you know that butternut squash makes a great pumpkin pie? And, of course, making a gluten-free, dairy-free pie that is delicious is easy! Place a medium-sized butternut in a baking pan and bake it whole in a 350 degree F oven for 1 hour or until very soft. Cut in half and remove seeds. Scoop out the “flesh” once cooled to room temperature and you are ready to make your pie. This recipe also uses coconut milk instead of milk or cream. And the crust can be made gluten and grain-free as this recipe demonstrates.

Filling

3 cups cooked butternut squash

1/2 cup organic sugar (I use sucanat)

2 tsp. ground cinnamon

1/2 tsp. ground ginger

1/4 tsp. ground nutmeg

1/4 tsp. ground cloves

3 eggs

1 cup organic coconut milk (classic, not lite)

1/2 tsp. sea salt

Pie crust

3/4 cup sunflower seeds, finely grounded in a blender or processor

1 cup dried shredded coconut, finely ground in a blender or processor

1/4 cup arrowroot powder

2 tsp. honey

1/2 tsp. vanilla extract

pinch of sea salt

1 Tbsp. ghee or coconut oil

1 small egg

Grind the sunflower seeds and shredded coconut separately before proceeding to insure they are well ground. Place all crust ingredients in food processor and process well. If mixture is sticky add 1 tsp. more of arrowroot powder at a time processing after each addition until mixture is not sticky. Press evenly into pie pan with your hands. Prick the center with a fork. Now make the filling.

Put squash, sugar, and all spices and salt in food processor and process well. Add coconut milk and process again. Add eggs and process until thoroughly mixed. Taste for sweetness and add either 1/4 cup more sugar or liquid stevia a few drops at a time (processing well after each addition) until sweet enough for your taste. Pour filling into pie crust. Bake in a preheated 375 degree F for 45 minutes. During baking cover with foil once crust is lightly browned to avoid burning crust. Continue baking until filling is set, checking every few minutes with a tooth pick until it comes out clean. Remove pie from oven. Cool thoroughly before serving.

Coconut Pie Crust

September 29, 2017 by towers

The holiday season is around the corner so this is a good time to practice making healthy pie crusts. This gluten-free pie crust may substitute for regular pie shells in pumpkin, key lime, and lemon meringue pies. No need to roll out either–just press into the pie pan. Consider using this recipe for the pumpkin or Key Lime pies I posted earlier. You will need a food processor.

I used sugar, coconut milk and tapioca starch when I made the recipe but arrowroot could be substituted for tapioca starch. If you use honey instead of sugar, you will likely need less water or coconut milk to form a non-crumbly pie dough so be careful as you may not need to add the liquid!

1 Pie Shell

2 cups shredded coconut

1 Tbsp. honey or organic sugar

4 Tbsp. melted butter or ghee or coconut oil

5 Tbsp. tapioca flour

1 egg yolk

1-3 tsp. water or coconut milk

1 tsp. lemon or lime or a combination of lemon/lime zest

Place all dry ingredients into the processor and process until mixed well. Add melted butter and process again. Add rest of ingredients except the water or coconut milk. Process until well blended. If dough is not cohesive, add the water or coconut milk 1 tsp. at a time, processing after each addition. Add liquid 1 tsp. at a time processing after each addition until a dough that holds its shape well when compressed is formed–dough should not be sticky. Transfer dough to a 9 or 10-inch pie pan. Press dough into pie pan so that it is evenly thick throughout bottom and sides. Prick the bottom with a fork so it doesn’t form an air pocket. Bake at 325 degrees F for 10-15 minutes or until lightly golden.

Sunflower/Pumpkin Seed Butter

September 15, 2014 by towers

This is a yummy peanut and nut butter substitute, yet it’s a good choice too for people who don’t have peanut or tree nut allergies because it supplies coconut fatty acids and the good fats in the seeds. Even though the seed soaking and drying step complicates this recipe, it’s worth it because soaked seeds are easier to digest. I try to keep this soaked-then-dried seed mixture (2 parts sunflower to 1 part pumpkin) on-hand by making a big batch at one time so that I have plenty for snacking (add some salt) plus extra for recipes such as this one and the Lime Pie I recently posted. (Extra soaked/dried seeds should be stored in the refrigerator.) The ghee in this recipe adds a butterscotch flavor and makes the mixture spread more easily. You can adjust the amount of honey to suit your taste and you can leave out the cocoa powder if desired. Enjoy it on apple slices, a banana, celery sticks, or crackers.

1 cup raw (unsalted/no added oil) sunflower seeds

1/2 cup raw (unsalted/no added oil) pumpkin seeds

1/4 cup honey or 6 medjool dates, pitted

1 tsp. vanilla extract

1/2 tsp. sea salt

2 Tbsp. coconut oil

2 Tbsp. ghee

1-2 Tbsp. raw organic cocoa powder (optional)

Soak the sunflower and pumpkin seeds in one quart of water in a bowl or glass jar overnight or at least 8 hours. Rinse very well in a colander and allow to drain well. Spread the soaked seeds out in a baking pan and dry in a 150 to 250 degree F oven. It will take longer to dry thoroughly in a lower temperature oven (about 2 to 3 hours) but it is better for preserving more nutrients. Keep in mind that the seeds will dry more quickly if you use a larger baking pan as they will be spread out more. Stir well every 30 minutes to evenly dry the seeds. As soon as the seeds are lightly browned and dry, remove from oven.

Place the roasted seeds in a food processor and process until finely ground. Add other ingredients except the oil and ghee. Pulse until well mixed. If the coconut oil and/or ghee is solid, melt until liquid on low heat on the stovetop. Add the oils while the processor is running and process until thoroughly mixed. Transfer to a glass storage container or a jar. Keep refrigerated. If the seed butter is too hard to spread easily, leave it at room temperature until it softens—about 15 minutes.

Lime Pie

August 18, 2014 by towers

Avocado in a pie? Strange to me at first too, but now I’m sold. When you try this pie I bet you will agree. Don’t worry, the pie doesn’t turn brown from the avocado oxidizing–the lime juice prevents that. And it’s easy–no baking, and with a food processor it’s quick. (You will need a food processor and blender for this recipe) I found the original recipe in the GAPS cookbook “Internal Bliss” which is a gluten-free recipe book, but I replaced the nuts with seeds and dried coconut because that’s what I had! Also, I believe it to be easier to digest with these changes. The ghee adds a nice butterscotch-like flavor but coconut oil alone works too if you want it dairy-free.

Serves 6

Pie Crust

1/2 cup pumpkin seeds

3/4 cup sunflower seeds

1 cup dried shredded coconut

6 pitted dates, cut in half

1/2 tsp. vanilla extract

pinch of sea salt

1 Tbsp. ghee or coconut oil

Filling:

1/2 to 3/4 cup lime juice

1/2 cup honey

1/4 cup coconut milk

1 cup avocado (about 1 avocado)

2 tsp. vanilla extract

pinch sea salt

1/4 cup ghee (or coconut oil)

1/4 cup coconut oil

When I made this recipe I used “crispy” sunflower and pumpkin seeds which I try to keep on hand. This means I soaked them in water overnight, rinsed them well the next day, drained and salted them, and then dried them in a 200 degree F oven for about 2 hours with an occasional stir. Why? Because this preparation reduces the anti-nutrient levels in nuts and seeds and makes them easier to digest. You can skip this step and use plain dried seeds (NOT the roasted, oiled ones as the oils used are mostly unhealthy).

Put the seeds in the food processor and grind. In a blender, blend the dried coconut to a fine powder. Add the coconut “flour” to the ground seed mixture in the processor. Add the rest of the crust ingredients and process well. Press this mixture into a pie dish.

Place all filling ingredients except the ghee and coconut oil in the food processor. Blend until smooth and creamy. I used 1/2 cup lime juice which was 2 limes. If you want intense lime flavor you may want to use 3/4 cup as the original recipe called for. If you use 3/4 cup lime juice, be sure to taste it after it’s all blended and add more honey if it’s not sweet enough for you. Now melt the coconut oil over low heat if it is not already melted (which depends on the temperature of your kitchen). Add the ghee if you are using it and continue warming until it also melts. Drizzle this mixture into the food processor while it’s running. Process until smooth and creamy. Pour into piecrust. Freeze for 3 hours. Remove from freezer 30 before serving for easy cutting. Store in freezer.

Butternut Soup

December 16, 2020 by towers

This is fast to prepare if you already have the butternut squash cooked. When I have time on the weekend I bake one whole (no need to cut it) at 350 degree F until easily pierced by a knife in the solid end (not the seed cavity at the rounded end which cooks faster). This usually takes about an hour depending on the size of the squash; it’s ok if the skin browns. Remove it from the oven and allow to cool so that it is easier to handle before proceeding. Then, cut it in half length-wise and scoop out and discard the seeds. Scoop the flesh from the skin with a large spoon into a bowl (discard the skin). Now either refrigerate the pulp for later use or proceed with making the soup.

By the way, I always use butternut cooked this way to make “pumpkin” pies–check out the recipe here

Serves 4

Pulp from 1 cooked butternut squash (see directions above)

2 medium-sized onions (about 1 and 1/2 cups chopped), yellow or red or 1 of each which is what I used

2 Tbsp. ghee

1 quart of water or chicken stock

2 Tbsp. MisoMaster chick pea miso (available in health food stores)

1 tsp. turmeric

1 tsp. coriander

cayenne powder to taste, if desired

sea salt to taste

Melt the ghee in a soup pot and once the melted ghee is hot enough for the onions to sizzle, add the onions. Saute over medium heat for about 5 minutes stirring occasionally. Add the turmeric and coriander and stir well. Saute a minute more and then add the water or broth. Bring to a simmer and reduce heat to low to keep it simmering for about 15 minutes. Remove from heat and add the miso. Blend with an immersion blender. Add cayenne if desired and salt to taste. Serve hot.

Butternut Casserole

February 27, 2017 by towers

The easiest way to prepare butternut squash is to bake it whole in a 350 degree oven until it is soft and easily pierced with a knife. It is quick to then peel the skin off, slice it in half and scoop out the seeds. Now you are ready to maker soup, “pumpkin” pie (I’ve always made this with butternut), and casseroles. Here’s a great recipe full of vegetables with some eggs thrown in for protein! Serve with a salad and some fish or chicken and you have a substantial meal that is not high in carbohydrates.

Serves 4

2 cups cooked butternut squash

1/2 large onion chopped, about 1 cup

3/4 cup chopped zucchini

3/4 cup green peas, frozen

1/2 cup toasted or raw sunflower seeds

1 Tbsp. extra virgin olive oil

1/2 tsp. salt and black pepper, each

grated pecorino or parmesan cheese, optional

2 eggs

1 T tamari

1 tsp. dried thyme

Beat eggs well in a bowl and add tamari and thyme and beat again. Mash the butternut squash and then mix it into the egg mixture. Set aside.

In a skillet, heat the olive oil and add the onions. Stir over medium heat for 2-3 minutes. Add the zucchini and peas. Continue to stir over medium heat until the vegetables are heated through–about 5 minutes over medium heat. Add the sunflower seeds and salt and pepper. Stir well.

Now mix the squash mixture into the vegetables in the skillet. Transfer into a casserole dish, sprinkle with cheese if desired, and bake in 350 degree oven for about 30 minutes or until slightly browned on top. Serve hot.

Coconut “Granola”

September 28, 2015 by towers

I do not recommend granola since it is most often made with a lot of concentrated sugar of some sort and poor quality oil (remember any product made with non-organic soy or canola or corn–their oils too–is very likely made from genetically modified seed). Also, the rolled oats in granola are high in phytate, a mineral binder that makes mineral absorption difficult for the gut. (A healthy way to have oatmeal is to soak rolled oats overnight, rinse and drain, and then cook in water for at least 20 minutes until creamy.) Here is a healthy version of granola.

Coconut Granola

4 cups of dried organic coconut “chips”(if not available use the smaller flakes)

2 cups soaked walnut halves or 1 cup sunflower and 1 cup pumpkin seeds (soak the walnuts or seeds in plenty of water overnight-rinse very well and drain before use)

3 Tbsp. honey

1 tsp. vanilla extract

Optional: raisins or other fried fruit chopped into small pieces.

Place all ingredients in a large bowl and stir well until mixture is homogenous. Spread in a baking pan (about 9″ by 12”). Bake at 250 degrees F until light gold and dried. This may take an hour or more depending on your oven. Stir every 15 minutes so it browns evenly and doesn’t overbake on the sides or bottom. You can also dry the mixture in a food dehydrator for “raw” granola. Allow the granola to cool completely before storing in a glass jar. Keep refrigerated.

Pumpkin Pie, GF/DF

Coconut Pie Crust

Sunflower/Pumpkin Seed Butter

Lime Pie

Butternut Soup

Butternut Casserole

Coconut “Granola”

Good Nutrition

Strawberry Kevita Slush

Children’s Adjustments

Children with back pain

Towers Family Chiropractic