Pumpkin Pie

By robertwalker    ,   

November 7, 2016

There’s plenty to be thankful for in this classic holiday dessert, now updated with lots of health-promoting ingredients, less sugar, and no saturated fat or cholesterol. A slice of this robustly flavorful pie is rich in antioxidants, omega 3s, and phytonutrients, making it a perfect ending to a meal full of gratitude for good health and happiness. Want to take the stress out of your holiday dessert preparations? Make this pie two to three days in advance and store it in the refrigerator until needed.

The original recipe appears here: https://www.ornish.com/spectrum-recipes/pumpkin-pie/

  • Prep: 20 mins
  • Cook: 15 mins
  • Yields: 12 slices



9 OZ (ABOUT 14) lowfat graham crackers approved Reversal brand, such as Nabisco low fat

⅓ CUP PLUS 1 TABLESPOON unsweetened soy, oat or flax milk


1/2 CUP (ABOUT 6 DATES, OR 3 OZ) pitted medjool dates

1 1/2 CUPS unsweetened soy, oat, or flax milk

2 TABLESPOONS agar agar (sea vegetable flakes)

ONE 15-OZ CAN unsweetened pumpkin puree

3 TABLESPOONS flax meal

1 1/2 TEASPOONS cinnamon

1 TEASPOON vanilla extract

1 TEASPOON ground ginger

1/8 TEASPOON ground cloves

1/2 TEASPOON fine sea salt


1Preheat oven to 325ºF. To make the crust, crumble graham crackers into the bowl of a food processor fitted with the metal blade. Pulse until crackers form fine crumbs. Add soy milk and pulse until mixture holds its form when pressed.

2Using your fingers, press the mixture evenly over the bottom and sides of a 9-inch pie pan. Place the pan in the oven and bake until crust is lightly browned, about 10 to 12 minutes. Remove from oven and set on a rack to cool.

3To make the filling, place dates in a small bowl with 1/2 cup hot water. Cover bowl and let sit until dates are softened, about 10 minutes. Strain, reserving 1/4 cup of the date-soaking liquid.

4In a medium-sized, heavy-bottomed saucepan over medium heat, combine nondairy milk and agar agar. Bring to a simmer, whisking frequently. Reduce heat and cook, whisking frequently, until agar agar is completely dissolved, about 5 minutes.

5Remove from heat. Whisk in softened dates, reserved 1/4 cup of date-soaking liquid, pumpkin, flax meal, cinnamon, vanilla, ginger, cloves, and salt. Working in batches if necessary, pour pumpkin mixture into a blender, being careful to fill blender no more than two-thirds full. On low speed, blend mixture until smooth.

6Pour filling into prepared crust. (You may not need all the filling. Pour any extra into a ramekin or serving dish. Chill and serve as pumpkin custard.) Place pie in refrigerator and chill for several hours before serving. Pie will firm up and set as it cools. If you like your pumpkin pie served warm, cover the chilled pie with aluminum foil and warm in a 300ºF oven for 10 minutes.

Chef's Notes
Agar agar, also called sea vegetable flakes, is a natural gelling agent derived from seaweed. It is contains trace minerals and phytonutrients, has a neutral taste, and has long been used in many Asian cuisines. The flakes are hydrated and dissolved by adding them to liquid and cooking briefly. The mixture thickens as it cools, so dishes containing agar agar are usually chilled before serving. Look for agar agar in health food stores or specialty groceries.


Nutrition Facts

Serving Size1 slice
Sodium250 mg
Protein3 g
Cholesterol0 mg
Sugar16 g
Total Fat2 g
Saturated Fat0 g
Trans Fat0 g
Total Carbohydrates33 g
Dietary Fiber4 g

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