Easy Allergen-free Gluten-free Pumpkin Pie Recipe

by Liz Schau on October 25th, 2010


This recipe is taken from The Heart Of Cooking -- a wonderful resource for all things allergen-free.  The blog is loaded with recipes that are "legal" on the Specific Carbohydrate Diet or G.A.P.S. Diet, are gluten-free, casein-free (or, dairy-free), soy-free, and nut-free.

Allergen-free pumpkin pie with a coconut crust. Photo: HeartofCooking.com

Coconut shreds are used in place of white flour and a traditional crust.  It's a great gluten-free/grain-free alternative to rice flours or other starches (tapioca, potato, etc.) that are often called for in gluten-free baking. Coconut is very healthy, too: low carbohydrate, low glycemic index, and high in protein and fiber.  It is said to lower cholesterol and improve brain function.  It also contains lauric acid, which is an immune stimulant and natural antibacterial agent (it can help prevent colds and the flu).  Coconut also stimulates thyroid function, which can mean weight loss for many people. Organic coconut flour, shreds, and flakes are easy to find at your local health food store, or online, and are rather inexpensive.

PUMPKIN PIE Adapted from: Nourishing Traditions TOTAL TIME: 55 MIN.* MAKES 8-12 SERVINGS

Ingredients: 1 coconut crust 1 15 oz can of pumpkin puree or 2 cups fresh baked pumpkin 3 eggs 1/3- ½ cup honey or other natural sweetener, to taste 1 tsp dried ginger or 1 Tbsp freshly grated ginger 1 tsp cinnamon ¼ tsp sea salt ¼ tsp powdered cloves ¼ tsp nutmeg 1 cup coconut milk (full fat)

Steps: 1. Line a 9 inch pie pan with your choice of gluten-free crust. Crack the eggs into a large bowl and beat well. Add the rest of the ingredients until thoroughly combined. Pour batter into pie crust.

2. To avoid the crust getting burned, cover edges of pie pan with strips of aluminum foil until they just over the edges of the pie crust.

3. Bake at 325 for 45 minutes or until firm.

Per Serving (doesn’t include crust): 96 Calories; 4g Fat (37.2% calories from fat); 3g Protein; 13g Carbohydrate; 1g Dietary Fiber; 64mg Cholesterol; 77mg Sodium. NUT-FREE COCONUT PIE CRUST From: Nourishing Traditions TOTAL TIME: 10 MIN.* MAKES 8-12 SERVINGS

Ingredients: 1/2 cup melted butter or coconut oil 2 cups dried, unsweetened coconut meat, finely shredded

Steps: 1. Mix the coconut with the butter or oil in a small bowl. Transfer to a buttered or oiled 9-inch pie pan and press firmly and evenly against the bottom and sides.

2. For pumpkin or pecan pie, add the filling and then bake according to recipe directions. This pie crust can also be baked by itself for 30 minutes at 300 degrees and then used with filling that doesn’t need to be baked, such as a Coconut Cream Pie.

Per Serving: 138 Calories; 15g Fat (91.4% calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 25mg Cholesterol; 97mg Sodium.

------------------------- Author Information: Liz Schau, Tampa, FL Liz Schau, Health Writer mailto://LizSchau@Gmail.com


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3 Responses to “Easy Allergen-free Gluten-free Pumpkin Pie Recipe”

  1. Christy says:

    This looks amazing. I even have all the ingredients at home right now. I’m going to make this today. Thank you!

  2. Barbara says:

    Can you make this pie crustless? I love pumkin pie, but have not had any success making pie crusts!

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