Fast Real Foods: a recipe for a healthy Halloween pumpkin pie

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Pumpkins are in season! So, let’s take advantage of its marvelous nutritional value and sweet flavor to create a healthier Halloween treat for the whole family.

During the holidays it is hard to stay away from indulging in delicious foods when you go to a party or have to cook a special meal for your family and friends. However, we can teach you here how to avoid going overboard and keep on track with a healthy diet.

There is no secret rather than learning how to cook delightful dishes that everybody wants to eat but are also good for you. Adapting a traditional recipe to create a lighter and healthier version is a great way to start.

According to, pumpkins are extremely high in fiber and low in calories; it packs an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E. The key nutrient that boosts pumpkin to the top of the Super Foods list is the synergistic combination of carotenoids. Pumpkin contains one of the richest supplies of bioavailable carotenoids known to man.

Today, learn how to prepare this healthier pumpkin pie made with 100% natural ingredients, fewer calories and sugar than its classic version and is totally grain and dairy free!

See the recipe below:

Pumpkin pie
Pumpkin pie

Healthy Pumpkin Pie

Recipe by Wellness Mama

Serves: 6-8



1 cup of almonds or pecans, finely ground in blender until flour like (or almond flour)

3 tbsps of coconut oil plus some to grease pie pan

1 egg

Cinnamon powder (1/4-1/2 tsp or to taste)


2 cups of homemade pureed pumpkin with excess liquid drained

3 eggs

¼ cup of honey (or to taste) – can substitute stevia, but the honey actually helps it hold better

1 Tablespoon of pumpkin pie spices or about 2 teaspoons cinnamon and ¼ tsp each of cloves, ginger and nutmeg

1 teaspoon natural vanilla

Coconut milk to thin (no more than about ⅓ cup)


Preheat oven to 325. Then, grease pie pan with coconut oil and mix crust ingredients by hand in a medium sized bowl. Press crust into bottom and sides of pie pan and put in the oven while making the filling.

In the same bowl (no need for extra dishes!) combine the filling ingredients (except coconut milk) and mix using an immersion blender. If you don’t have one of these, use a regular blender or food processor. A hand-mixer will not get it as smooth! It should be smooth and spreadable, but not really pourable. Add coconut milk if needed to thin slightly.

After 10-15 minutes, remove the crust as it barely starts to brown.

Pour and smooth the filling over the crust and return to oven for about an hour or until center is no longer jiggling. Will set more as it cooks.

Top with coconut cream and some chopped pecans.





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