pumpkin

Healthier Pumpkin Pie

A slice of pumpkin pie on a plate

Serves: 9

Preparation: 30 minutes

Cook Time: 1 hour

Use 100% pureed pumpkin, not pumpkin pie mix which has added sugar! Substitute 1 cup fresh pureed pumpkin for 1 cup canned pumpkin puree.

Ingredients

  • 1 (15 oz.) can pumpkin puree*
  • 3 eggs
  • 1/2 cup sugar
  • 1/4 cup low-fat milk (can substitute skim or unsweetened dairy-free milk)
  • 1 tsp. vanilla extract 1
  • 1/2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1/2 tsp. ground ginger
  • 1/2 tsp. allspice
  • 1/4 tsp. salt
  • 1 9-inch bottom pie crust

Directions

  1. Wash hands with soap and warm water.
  2. Make pie crust as directed.
  3. Preheat oven to 350° F.
  4. Make the filling: In a large mixing bowl, add the pumpkin puree, eggs, sugar, milk, vanilla, cinnamon, nutmeg, ground ginger, allspice, and salt. Mix until completely smooth.
  5. Pour mixture into pie crust.
  6. Bake for 50 to 60 minutes or until filling is no longer jiggly. Check every 20 minutes to make sure pie crust doesn't burn!
  7. Allow pie to cool completely before slicing.
  8. Store leftover pie in refrigerator.

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Pumpkin Soup

Ingredients

  • 1 tablespoon butter
  • 1/2 small onion, finely chopped
  • 1 (15 oz.) can solid packed pumpkin (use 100% pumpkin; pumpkin pie mixes contain sugar)
  • 2 cups water
  • 1/2 cup milk
  • 1 tablespoon maple syrup
  • ¼ teaspoon salt freshly ground pepper to taste

Directions

  1. Melt butter in a large saucepan over medium heat; add onion and cook, stirring often until very soft, about 8 minutes. Do not burn.
  2. Add pumpkin, water, milk, syrup, salt and pepper; bring to a boil.
  3. Reduce heat and simmer for 10 minutes, whisking often.
  4. Let cool and then cover and chill. Bring to a simmer before serving.

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.