Sunday, November 24, 2013

Low-FODMAP Pumpkin Pie

Low-FODMAP Pumpkin Pie  /  Delicious as it Looks

[UPDATE 11/16/2015: Monash recently tested canned pumpkin and has found 1/4 cup to low in FODMAPs and 1/2 cup containing moderate amounts of FODMAPs. See more on their blog here. Considering a 15 oz. can of pumpkin contains about 1 3/4 cup, then a standard slice of pie (1/8 of a whole pie) would be low in FODMAPs.]

Is pumpkin low-FODMAP? Well, it depends. According to IBS - Free at Last!, if you are on the elimination phase of the diet, limit yourself to 1/2 cup serving at a time. However, if you've determined that pumpkin doesn't bother you, then have at it! I designed this pie for people who can eat pumpkin, but have issues with wheat, gluten, lactose and excess fructose. It does contain eggs, which I'm worried I might be intolerant or allergic to, so I'm guessing an egg-free version of this recipe will be next year's challenge.

Low-FODMAP Pumpkin Pie  /  Delicious as it Looks


I adapted the recipe from one I found on Food.com. I've always been afraid of making pie crusts from scratch, but this gluten-free pie crust is actually easier to make than regular! I didn't even roll this crust out, I just pressed it into the pie pan and then crimped the edges. No rolling pins or nervously trying to transfer the crust to the pan without breaking.

Low-FODMAP Pumpkin Pie  /  Delicious as it Looks

If I were a good food blogger, I would have created this recipe months ago and shared it with you well ahead of time, instead of just three days before. I apologize. I am a bad food blogger. Bad! What can I say except that I'm basically working two part-time jobs and trying to take care of two ultra-needy pugs and a house. Luckily, my husband is a big help. Most of the time. No, I truly have a lot to be thankful for this Thanksgiving. Life is good.

Low-FODMAP Pumpkin Pie  /  Delicious as it Looks



Low-FODMAP Pumpkin Pie
Low-FODMAP, Gluten-Free, Dairy-Free Option
makes 1 - 9" pie

Ingredients

Crust:
1 cup White Rice Flour Blend
1/2 teaspoon xanthan or guar gum (optional)
1/2 teaspoon salt
1/2 cup cold unsalted butter (or non-dairy margarine*), cut into pieces
1 large egg
cold water, if needed

Filling:
2 large eggs
1/2 cup granulated cane sugar
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon salt
1 - 15 oz. can pumpkin puree
1 cup lactose-free cow's milk (or unsweetened almond milk)

Directions

  1. For the crust, combine the flour, gum (if using) and salt in a food processor. Pulse to combine. Add the butter and pulse until pieces are pea-sized. (You can also use a pastry blender for this if you don't have a food processor.) Add the egg and pulse until dough forms a ball. If dough is too dry, add some cold water, a tablespoon at a time, until dough comes together. Press into a 9" pie pan, crimp the edges and chill.
  2. For the filling, beat the eggs until frothy. Beat in sugar, cinnamon, ginger, cloves and salt. Add the pumpkin and milk. Mix until smooth. Pour into prepared pie crust.
  3. Bake at 450 degrees F for 10 minutes. Reduce heat to 350 degrees F and bake for 50 to 60 minutes, or until middle is set.
  4. Cool completely and chill. Serve with whipped cream and a sprinkle of nutmeg if desired.
*If using non-dairy margarine, reduce salt in the crust to 1/4 teaspoon.

11 comments:

  1. Thankyou sooo much...I made this for my lowfodmap daughter 9...yummy!

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  2. Love this recipe! Made it last night and it was delicious. My guests all loved it too! Is there any whipped cream out there that is dairy free?

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    1. So glad you liked the recipe! There is one dairy-free whipped cream that I know of - SoyaToo whipped topping is available at most natural foods stores. You can also try making your own coconut whipped cream (just do a google search).

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    2. Thank you! Those look like great options!

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  3. Hi, I would love to try this but can't eat any form of sugar, what would you suggest to sweeten it with?

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    Replies
    1. What sweeteners can you tolerate?

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    2. Thank you for the recipe. I love pumpkin and will give it a go. Also Dianne B I saw your recipes and love the look of the lemon loaf!! Thank you so much ladies

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  4. Has anyone baked the filling without a crust for a pumpkin custard?

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    1. This comment has been removed by the author.

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  5. i just made it without the crust (almond milk version) and it it not as firm as the pie version. It remained really wet on the bottom. I would leave out some of the milk next time.

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