Pumpkin Pie with Pumpkin Seed Crust

Crown this crunchy crusted pumpkin pie with a cloud of vanilla yogurt.

• Heart-Healthy Food
• Healthy Recipes

The last thing you want after a heavy holiday meal is a fat-laden, guilt-inducing dessert. Instead, serve this silken, spicy, pumpkin pie with a graham cracker-pumpkin seed crust: It's low in fat and boasts the heart-saving benefits of polyunsaturated oil in place of artery-clogging butter.

Prep time 15 min.
Cook time 1 hour + chilling
Serves 10

You Will Need
32 individual squares graham crackers (about 8 ounces), broken into small pieces
1/4 cup hulled pumpkin seeds
2 tablespoons granulated sugar
1/2 teaspoon salt
1 1/2 tablespoons pumpkin seed oil or walnut oil
3 tablespoons water
1 can (15 ounces) solid-pack pumpkin puree
3/4 cup packed light brown sugar
1 1/4 cups low-fat (1%) milk
1 large egg plus 2 large egg whites
2 tablespoons bourbon or rum
2 teaspoons pumpkin pie spice

What to Do
1. Preheat oven to 375ºF. In food processor, process graham crackers, pumpkin seeds, granulated sugar, and 1/4 teaspoon of salt until finely ground. Add oil and water and process until thoroughly moistened.

2. Spray 9-inch deep-dish glass or ceramic pie plate with nonstick cooking spray. Press crumb mixture into bottom and up sides of pie plate. Bake 10 minutes until crisp and set. Cool on wire rack.

3. Combine remaining 1/4 teaspoon salt, pumpkin puree, brown sugar, milk, whole egg, egg whites, bourbon, and pumpkin pie spice in large bowl. Stir until well combined.

4. Pour pumpkin filling into pie shell and bake 45 to 50 minutes, or until knife inserted between center and edge of pie comes out clean. Let the pie cool to room temperature, then refrigerate for at least 2 hours before serving.

Cook's Clue
Make your own pumpkin seeds! Remove seeds from the pumpkin, and clean them with a moist paper towel. This removes any pulp on the seeds. Spread them on a paper bag to let them dry overnight. Once fully dried, put them on a cookie sheet, and sprinkle or spray them with olive oil and seasoning. bake for 30 minutes at 350ºF. Sporadically shake the pan to prevent burning.

Health Hint
Popular in Austria, pumpkin seed oil is rich in nourishing compounds such as plant sterols, which may protect your heart by helping to lower cholesterol levels. Look for it in gourmet food stores or any market that carries traditional Austrian foods.

Secret to Success
A few tips about using bourbon or rum in recipes: Bourbon offers a light flavor of caramel, vanilla, charcoal, and wood to a recipe, and instead of buying regular sized bottles, liquor stores sell single serving sizes. If you use rum and want a strong flavor, chose dark rum. Light rum has a less distinct flavor. Keep in mind that spiced rums should complement the main ingredients.

Per serving
261 calories / 24% from fat
1.5 g saturated fat, 7 g total fat
22 mg cholesterol
294 mg sodium
43 g total carbohydrate
2 g dietary fiber
7 g protein

From Cooking Smart for a Healthy Heart

 

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