How to Make Healthy Pumpkin Pie

Around the holiday season, revelers tend to pack on the pounds. There are hundreds of hidden calories in many of the traditional recipes which we eat between Thanksgiving and Christmas. But you can reduce the total calories, saturated fat and cholesterol of recipes such as pumpkin pie without sacrificing taste. You can also make holiday dishes healthier by replacing white flour and white sugar with more nutritious versions. Fresh pumpkin and a homemade graham cracker crust will make your pumpkin pie healthy and delicious.

Things You'll Need

• 1 medium pie pumpkin
• 1 cup evaporated skim milk
• 3 egg whites
• 3/4 cup honey
• 2 tbsp. whole wheat pastry flour
• 2 tsp. pumpkin pie spice
• 1 tsp. cinnamon
• 10 whole wheat graham crackers
• 1/4 cup canola oil
• 2 tbsp. brown sugar
• Glass casserole dish
• Food processor
• Plastic bag
• Rolling pin

Instructions

1. Cut the pie pumpkin in half. Scoop out the seeds and strings and reserve them in a separate container. Place the pumpkin halves in a glass casserole dish. Add several tablespoons of water and cover. Microwave the pumpkin on high for 25 to 30 minutes, checking it every 10 minutes or so for doneness. Allow the pumpkin to cool to room temperature, then scoop out the flesh. Puree it in a food processor for about 2 minutes.

2. Heat the oven to 425 degrees F. Combine 2 cups of pureed pumpkin and the evaporated skim milk in a mixing bowl. Using two bowls, separate the egg whites from the yolks. Beat the egg whites lightly and add them to the pumpkin mixture. Place the yolks in the refrigerator or freezer.

3. Add the honey, whole wheat flour and spices. Beat the combined ingredients on medium speed with an electric mixer until they are well blended.

4. Place the graham crackers in a plastic bag and seal it. Use a rolling pin to crush them until only fine crumbs remain. Empty the bag into a separate bowl. Add the canola oil and brown sugar and mix the ingredients together well. Press the graham cracker mixture firmly into the sides of the pie tin.

5. Pour the pumpkin mixture into the pie tin. Bake for 15 minutes at 425 degrees F. Reduce the heat to 350 degrees F. Set a timer for 40 minutes.

6. Remove the pie from the oven when the timer goes off. Insert a toothpick into the center of the pie. If the pumpkin clings to the toothpick, put the pie back into the oven for 5 to 10 minutes longer. If it comes out clean, turn the oven off and allow the pumpkin pie to rest at room temperature until it's cool.

Tips & Warnings

• You can also make this recipe with butternut squash, which is in the pumpkin family.

• Wash the pumpkin seeds to roast later on.

• If you bake the pumpkin in a conventional oven, it will take about an hour to cook.

• Freeze leftover pumpkin puree in 2-cup servings.

• Do not feed this pumpkin pie to infants under 1 years old.