Paleo Pumpkin Pie: A Thanksgiving Classic, Reinvented

Paleo Pumpkin Pie is a classic Thanksgiving dessert that everyone can enjoy, regardless of dietary restrictions. This healthy dessert will be the star at the end of your holiday meal. This article provides a comprehensive guide to creating the perfect paleo-friendly pumpkin pie, ensuring a delicious and guilt-free treat for all.

Why Paleo Pumpkin Pie?

For those following a paleo lifestyle or managing dietary restrictions like gluten or dairy intolerance, traditional pumpkin pie can be off-limits. This Paleo Pumpkin Pie recipe offers a solution by using alternative ingredients that align with paleo guidelines. It's a way to indulge in a beloved holiday dessert without compromising health goals. This version uses maple syrup instead of refined sugar.

Key Ingredients and Their Paleo-Friendly Substitutes

• Crust: Traditional pie crusts are made with wheat flour, which is excluded from the paleo diet. Paleo pumpkin pie recipes often utilize nut flours like almond flour or cassava flour for a grain-free crust. A vegan pie crust can also be made with almond flour. Arrowroot starch acts as a binding agent and is necessary for the crust texture.
• Sweetener: Refined sugar is replaced with natural sweeteners like maple syrup, honey, or coconut sugar. The pumpkin portion of this recipe is sugar-free with maple syrup.
• Dairy: Dairy products like milk and cream are substituted with coconut milk or coconut cream to maintain a creamy texture. This recipe is made dairy-free with coconut milk.
• Binding Agents: Tapioca starch lends a smooth and silky texture while the gelatin works to "bind" the mixture in lieu of eggs.

The Grain-Free Crust: Options and Techniques

A key element of paleo pumpkin pie is the grain-free crust. Here are a couple of approaches:

Almond Flour Crust

This crust uses almond flour as its base, often combined with arrowroot starch for improved texture. This paleo pumpkin pie has an easy almond flour crust. It doesn't require any rolling, chilling, or blind baking, making it a convenient option.

Ingredients:

• Almond flour
• Arrowroot starch
• Coconut sugar (or any granulated sugar)
• Ground flax
• Shortening (Nutiva's organic, non-hydrogenated shortening from sustainably sourced palm oil and coconut oil is a good option)

Cassava Flour Crust

Cassava flour, derived from the cassava root, is another popular choice for paleo baking. It's often combined with arrowroot flour for a more pliable and less crumbly crust.

Read also: Paleo Granola Recipes

Ingredients:

• Cassava flour
• Arrowroot flour
• Egg
• Maple syrup
• Water
• Sea salt
• Palm shortening (chilled)

Preparation:

1. Whisk together the cassava flour, arrowroot flour, and salt in a large bowl.
2. Cut in the chilled palm shortening using a pastry cutter or your fingers until the mixture resembles coarse crumbs.
3. Add the whisked egg and maple syrup and use your hands or a silicone spatula to squeeze and knead the mixture into the dough.
4. Add water, one tablespoon at a time, until the dough starts to come together, resembling play dough.
5. Plop the dough onto floured parchment paper and press into a disc. Sprinkle on more cassava flour and cover with another layer of parchment.
6. Roll out the dough until it's an approximately 12" circle.
7. Carefully peel off the top layer of parchment. Flip the dough over the pie dish, keeping it centered. Peel off the parchment.
8. Gently raise the edges and tuck the dough down along the sides into the bottom. Use your fingers to pinch and press together any cracks.
9. Pull off any large pieces hanging over the rim of the dish. Use the extra pieces to create a tall, thick layer around the edge of the rim.
10. Chill uncovered for at least 30 minutes and up to 1 day.
11. Heat the oven to 350°.
12. Line the crust with parchment paper. Fill the paper with pie weights, dried beans, or small dry pasta noodles. Bake for 20 minutes, then remove the weights and paper and bake for another 8-10 minutes, until slightly browned. Cool completely.

Walnut Crust

The grain-free walnut crust not only takes seconds to make (versus a great deal of time and effort for regular all-purpose flour pie crust), but it is mouth-wateringly tasty! In fact, it tastes very similarly to a graham cracker crust (magic, I know!).

Preparation:

Begin by preparing the walnut crust. Simply add the ingredients for the crust to a food processor and process until a thick sticky dough-like substance forms.

The Creamy Pumpkin Filling: Dairy-Free Delight

The filling is where the magic happens, transforming simple pumpkin puree into a luscious, spiced custard.

Ingredients:

• Pumpkin puree (canned or homemade)
• Coconut milk or coconut cream
• Maple syrup or honey
• Eggs
• Pumpkin pie spice (cinnamon, ginger, nutmeg, cloves)
• Vanilla extract
• Sea salt

Preparation:

1. In a large mixing bowl combine all the pumpkin pie filling ingredients.
2. Using a hand mixer on medium speed, blend all ingredients together for one minute. Or, blend all of the ingredients for the pumpkin filling in a blender until well combined.
3. Pour the filling mixture into the pre-cooked pie crust and place back in the oven for 50-60 minutes.

Baking the Paleo Pumpkin Pie: Achieving the Perfect Set

Baking time can vary depending on your oven and pie dish. Here's how to ensure your paleo pumpkin pie is perfectly set:

1. Preheat your oven to 350 degrees fahrenheit.
2. Pour the filling into your pre-cooked crust and (carefully) place it back in the oven for 50-60 minutes.
3. To keep a lighter crust edge, place a pie crust shield over your pie halfway through.
4. Your pumpkin pie is done when a toothpick comes out clean one inch from the edge.

Serving and Storing Your Paleo Pumpkin Pie

• Serving: Let the pie cool to room temperature in the pie pan. It is important to let the pumpkin pie cool completely before serving so it has a chance to set. You can serve the paleo pumpkin pie straight from the fridge or you can dollop dairy-free whipped cream on top.
• Storage: This pumpkin pie needs to be stored in the fridge (or freezer for long-term storage). Store leftovers in an airtight container in the fridge for up to 4-5 days.

Variations and Tips for Success

• AIP/Nut-Free Option: For an AIP-friendly version, use a crust made from palm shortening, cassava flour, and tapioca starch. Omit the eggs and use gelatin as a binding agent in the filling.
• Sweetness Adjustment: Adjust the amount of maple syrup or honey to your liking. Remember that coconut sugar will impart a darker color and molasses notes.
• Homemade Pumpkin Puree: While canned pumpkin puree is convenient, homemade pumpkin puree made with butternut squash can offer a brighter color and flavor.
• Blind Baking: For a crispier crust, blind bake the crust with pie weights before adding the filling.
• Preventing Cracks: To prevent cracks in the filling, avoid over-baking and allow the pie to cool slowly at room temperature.
• Coconut Whipped Cream: Chill cans of full-fat coconut milk for at least 24 hours. Scoop out the thick cream, leaving the watery liquid behind. Whip the cream with maple syrup or honey and vanilla extract until light and fluffy.

A Recipe for Paleo Pumpkin Pie

This recipe uses the cassava flour crust and a coconut milk-based filling.

Read also: Paleo Diet Delivered: What You Need to Know

Ingredients:

• Crust:
  • 1 cup + 2 tablespoons cassava flour, plus more for rolling out the dough
  • ½ cup arrowroot flour
  • ½ teaspoon fine sea salt
  • ½ cup palm shortening, chilled
  • 1 egg
  • 2 tablespoons maple syrup
  • 2-4 tablespoons water
• Filling:
  • 1 (15 oz.) can pumpkin puree (not pumpkin pie filling)
  • 2 eggs
  • 1 egg yolk
  • ½ cup maple syrup
  • ⅓ cup full-fat coconut milk (with the water and cream well blended)
  • 1 ¼ teaspoons maple extract
  • 1 teaspoon cinnamon
  • ¾ teaspoon ground ginger
  • ½ teaspoon fine sea salt
  • ¼ teaspoon cloves
  • ¼ teaspoon nutmeg
• Whipped Coconut Cream (optional):
  • 2 (15 oz.) cans full-fat coconut milk, refrigerated for at least 24 hours
  • 4-6 tablespoons maple syrup or honey
  • Vanilla extract

Instructions:

1. Make the crust: Follow the instructions for the cassava flour crust.
2. Prepare the filling: Heat the oven to 350°F. In a large bowl, whisk together the filling ingredients just until blended.
3. Assemble and bake: Pour the filling into the cooled pie crust and gently tap on the counter to release any air bubbles. Bake for 40-45 minutes, until the edges are set but the center is still slightly jiggly. Turn off the oven, crack the door open, and leave the pie in the oven for 30 minutes.
4. Cool and chill: Remove and serve warm, room temperature, or cold, with the whipped coconut cream, if using.
5. Make the whipped coconut cream (optional): Turn the cans over and open the bottom. Pour out and reserve the coconut water. Add the coconut cream to a medium bowl with 4-6 tablespoons maple syrup or honey and vanilla. Whip with a hand mixer, adding the coconut water 1 tablespoon at a time until it's fluffy and smooth.

Read also: Paleo Mayonnaise Recipe

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