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Healthy Pumpkin Pie

Recipe for incorporating antioxidant-packed spices into one’s diet.

October 13, 2010 |
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Supplementary Info

Healthy Pumpkin Pie, 5.0 out of 5 based on 4 ratings

Sources Cited

U.S. Department of Agriculture. Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods—2007. November 2007.

Acknowledgements

Transcript

Ready for this year’s recipe? This arose out of my desperate need to find some way to incorporate more cloves and cinnamon into my diet. One can of canned pumpkin, about 10 ounces of slken tofu, one to two dozen pitted dates, depending how sweet you like it. Then, you add in as much powdered cloves, cinnamon, ginger, nutmeg, that you can stand, and whallah! Blend everything together in a food processor, dump in a whole wheat pie crust, bake at 350 until it looks done, and you have healthy pumpkin pie—it’s just fruit, vegetables, tofu, and gram-for-gram the most powerful antioxidant foods in the world. The more pie you eat, the healthier you are.

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring watch the above video. This is just an approximation of the audio contributed by Dianne Moore.

To help out on the site please email volunteer@nutritionfacts.org

Dr. Michael Greger

Doctor's Note

Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. And check out the other videos on spices. Also, there are 1,449 other subjects covered in the rest of my videos--please feel free to explore them as well!

For some context, please check out my associated blog post: Countering Dietary Pollutants & Pesticides

  • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

    Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. And check out the other videos on spices. Also, there are 1,449 other subjects covered in the rest of my videos–please feel free to explore them as well!

  • http://nutritionfacts.org/members/becochic/ becochic

    You can also run some pecans through your food processor and use the pecan flour for a crust!

    • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

      That sounds so delicious–I’m totally going to try that. Thank you so much for the tip becochic!

      • http://www.facebook.com/ryanseaton Ryan 船 Seaton

        Are there any alternatives for soy-phobic people ? I love soy however ….

    • Vera Springate

      I bet almond meal – left after straining homemade almond milk – will work too. 

  • http://nutritionfacts.org/members/tokyovegan/ tokyovegan

    Dear Micheal.
    Speaking of pumpkins…
    How about roasting and eating the pumpkin seeds? Are they healthy for you (with very little added oil or salt)
    Thanks,
    William
    PS–I love your site and keep introducing people to it. THANK YOU!

    • http://nutritionfacts.org/members/toxins/ Toxins

      Hello Tokyovegan,

      check out this video on food absorption.
      http://nutritionfacts.org/videos/raw-food-nutrient-absorption-2/

      It appears roasting almonds increased the ability for the nutrients to be absorbed by your body. Perhaps the same is true with pumpkin seeds? I cannot give you a definitive answer but it seems likely so.

  • http://nutritionfacts.org/members/KathleenBass/ Kathleen Bass

    Me and my Gma are doing this for Thanksgiving! (she doesnt know its helthy ;))

  • http://nutritionfacts.org/members/bpcveg/ BPC

    I was excited to try and make this pie, but where on earth can you get a healthy pie crust? Every store I have checked sells nothing but junk!

    • http://twitter.com/jimarnold jim arnold

      I found spelt and whole wheat pie crusts at my local store that traffics in higher end organic foods. I’ve made two of these pies now. Tasty and easy. Thanks!

  • http://nutritionfacts.org/members/euromixer/ euromixer

    For a healthy pie crust what about making your own out of whole foods: In a food processor (so much for whole foods :) grind up some walnuts, or pecans as noted above. toss in 5-6 pitted dates or use some date syrup. Maybe a dash of cinnamon and vanilla till it begins to stick together like a ball in the processor. Place in bottom of pie dish… and you just made a beautiful crust

    • http://nutritionfacts.org/members/bpcveg/ BPC

      Thanks for the idea. Certainly worth a try!

    • http://nutritionfacts.org/members/bpcveg/ BPC

      Dear Euromixer,
      Thank you so much for your excellent suggestion for a healthful pie crust recipe. It turned out to be delicious.

      Just a note that I found the general recipe to be effective even without using nutmeg, which can be a controversial ingredient due to psychoactive properties (I wouldn’t want to get high on my pie).

  • http://nutritionfacts.org/members/michaelresanders/ michaelresanders

    I have always just eaten the pumpkin with cinnamon and the other spices stirred in — most of the time I don’t even heat it. So I don’t need to make a pie; instead, a pudding. (It also makes for a nice pumpkin smoothie if you put the pumpkin, spices, and two bananas in a Vitamix and let it rip until warm. I usually have this for breakfast.

  • Megan

    I was wondering if you had any information about the antioxidant power of ginger- I did a juice fast a while ago and I put ginger in some of my apple juice and the apple juice with ginger stayed a lovely green color (granny smith apples) while the juice without the ginger turned brown. The juice that just had a tiny bit of ginger left from my combined juice still stayed green. I am not a scientist but I figured the apples turn brown from contact with oxygen, so could the ginger be protective? It isn’t on your list of high antioxidant foods. 

  • LuccaQ

    Garam masala! It has all of these spices and then some. Grind it yourself though, the taste is infinitely superior. There are many variations on the recipe. I prefer a Gujarati garam masala by Julie Sahni for its balanced and herbaceous flavor.

  • Andrea

    Unfortunately, NOT so healthy for those of us with soy allergy. Ideas to replace the tofu, anyone? Thanks in advance for your creativity!

  • Occams_Razor

    I have been making the Dr. McDougall pumpkin pie for several years now (also based on pumpkin and tofu), but this sounds even easier and really good.

    However, their crust is really good, for those who can eat nuts. It’s raw cashews (2/3 c) ground in a food processor, with some (1-1/2c.) flour, 3 T Sucanat sugar, a bit of vanilla and salt, and 4 T. now-unavailable Wonderslim Fat Replacer. But Wonderslim was just prunes, water and oat bran, and prunes blended in a skoshie of water with some applesauce works just as well. It’s sweet, so any other sweetener is up to you.

    I found it was a lot less painful to blend only the dry cashews in the blender, and mix the wet stuff in in a bowl. Otherwise, your blender gets to keep most of it.

  • Katie

    I was curious as to about how much of each spice to add? Thanks!

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