[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.
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.
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
Low-FODMAP, Gluten-Free, Dairy-Free Option
makes 1 - 9" pie
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
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)
- 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.
- 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.
- 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.
- 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.