Recipe: Low-Fat Pumpkin Pie With a Crunchy Crust

This low-fat crunchy pumpkin pie uses only a small amount of oil in the crust and skim milk in the filling to make it heart-healthy. The crust includes ground almonds and cooking oats, which gives it a crunchy texture. The pie filling is flavorful with pumpkin, cinnamon, nutmeg and vanilla.

Ingredients

Pie crust

• 1 cup quick-cooking oats
• 1/4 cup whole wheat flour
• 1/4 cup ground almonds
• 2 tablespoons brown sugar
• 1/4 teaspoon salt
• 3 tablespoons vegetable oil
• 1 tablespoon water

Pie filling

• 1/4 cup packed brown sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 1 egg, beaten
• 4 teaspoons vanilla
• 1 cup canned pumpkin
• 2/3 cup evaporated skim milk

Directions

1. Preheat oven to 425 F.
2. Mix oats, flour, almonds, sugar and salt together in small mixing bowl.
3. Blend oil and water together in measuring cup with fork or small wire whisk until emulsified.
4. Add oil mixture to dry ingredients and mix well. If needed, add small amount of water to hold mixture together.
5. Press into a 9-inch pie pan and bake for 8 to 10 minutes, or until light brown.
6. Turn down oven to 350 F.
7. Mix sugar, cinnamon, nutmeg and salt together in a bowl.
8. Add eggs and vanilla and mix to blend ingredients.
9. Add pumpkin and milk and stir to combine.
10. Pour into prepared pie shells.
11. Bake 45 minutes at 350 F or until knife inserted near center comes out clean.

Ingredient health benefits

• Whole grains and oats: An essential food group, whole grains are packed with B vitamins, that help your body turn food into energy. They may also help reduce your risk of developing certain cancers like colon and pancreatic cancer. And you can also count on these little shells to deliver a bountiful burst of fiber for your gut health and unsaturated fats that lower your cholesterol levels. Oats are particularly heart-healthy and, in addition to the perks already listed, they have plant-based protein and minerals like manganese, copper and zinc.
• Almonds: The crunch may be satisfying, but that’s not all almonds offer! These nuts are a great source of vitamin E, which helps keep your skin moisturized and protects your cells from damage. Almonds also have unsaturated fats that help elevate your “good” (HDL) cholesterol while decreasing your “bad” (LDL) cholesterol. There are even essential minerals like magnesium, phosphorus and calcium to help strengthen your bones and teeth.
• Cinnamon: When it comes to ingredient health benefits, it’s easy to overlook a spice. But cinnamon can do more than just flavor your pie filling. It’s full of antioxidants that help fight inflammation and protect your cells from harmful free radicals. There’s also iron for your blood cells and zinc to promote your immune system. And your bones will appreciate the calcium and manganese. Cinnamon may even help lower cholesterol, but research is ongoing.
• Eggs: As nutritious as they are budget-friendly, eggs are a valuable staple in the world of baking. They’re a complete protein, meaning they have all the amino acids your body needs and can’t make on its own, and they’re vegetarian-friendly! Your eyes, skin and immune system will use the vitamin E, lutein and vitamin A to stay strong and healthy. And vitamins B9 (folate) and B12 support your brain and help your body make and fix DNA.
• Pumpkins: These super squashes will add important nutrients to your dessert, along with that hallmark taste. Pumpkins are loaded with lutein, vitamin A and zeaxanthin — a powerful trifecta for promoting your eyes and vision. There are vitamins and minerals to support your heart health, too, like vitamin C and other antioxidants, potassium and fiber. Vitamin C also moonlights as an immunity booster, along with carotenoids that give pumpkins their lovely orange glow and fight free radicals. And don’t pitch those pumpkin seeds! They’re a tasty way to get some high-quality plant protein and minerals like zinc and magnesium, especially when you oven-roast them with a spice of choice.

Nutrition information (per serving)

Serves 9
Serving size = 1/9 of a 9-inch pie

Calories: 117
Total fat: 8 g
Saturated fat: 1 g
Carbohydrates: 24 g
Sodium: 153 mg

— Stay Young at Heart: Cooking the Heart-Healthy Way, brought to you by the National Heart, Lung, and Blood Institute.