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Create a Healthy Version of Pumpkin Pie

By Brandi Swieter 

Pumpkin pie is a well-loved dessert on Thanksgiving and Christmas. Did you know that Pumpkin Pie Day also exists? A full day devoted to the delicious treat arrives on none other than December 25th, which is appropriate because it's a treat that keeps on giving. A healthy version of pumpkin pie is ideal in that it won't add too much sugar or too many calories to the dessert menu. 

Make it From Scratch

Too many people head to the store to pick up a ready-made pie. These are often filled with sugar and are unhealthy to eat. A pie from scratch is the best choice because some substitutions can be made to help make it at least a little bit safer to consume. 

Use Crushed Nuts for the Crust

Graham crackers are a popular crust choice for pies. These may have better flavor overall, but they also contain more calories. Crushed nuts are best for crusts. It's easy to use a food processor to crush up the nuts of choice into pieces. Pecans make a solid choice. Most recipes call for salted butter, but unsalted versions work just as well and lower the sodium content. 

Try Agave Syrup

Sugar is a typical pie ingredient. Instead of sugar, cooks should use agave syrup. Though the calories seem like less at first, you're actually using less of the agave than you would sugar. This makes it fewer calories than what the initial serving size indicator makes it seem. It offers a much sweeter taste. 

Substitute Soy Milk and Fat-free Yogurt

Evaporated milk is usually seen in pumpkin pie. Soy milk and fat-free yogurt can be substituted to help limit the calories and fat content. The traditional recipe creates a 230-calorie piece of pie while the healthier version reduces the count to just 137. It also reduces the fat from 9 grams to just 4. 

A healthy pumpkin pie is possible as long as people make a homemade version with the right substitutions. Whether you're looking for a tasty treat to celebrate Pumpkin Pie Day or you just wanted a taste of the common dessert any other day of the year, a healthy version is the best option. Pumpkin offers lots of nutrition and is a worthwhile choice for pie and other dishes. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Apex, N.C.

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