Eat Happy, Be Healthy!
Crustless Red Kuri Pumpkin Pie
I only make pumpkin pie from scratch. No cans, the real deal. It’s super easy and the flavor and texture is just so much better (in my opinion). This time around instead of using a sugar pie pumpkin, I used Red Kuri Squash because you can eat the skin and all, providing you with more nutrients, fiber, and color for less work (no peeling required). AND, if you skip the crust, you have less work and less calories, but you still have all the flavor. Plus, its naturally gluten and grain free and also Low FODMAP! Yes, I use sugar, but only a small amount. I prefer the clean sweetness of sugar over maple syrup in pumpkin pie. Plus, it doesn’t add extra liquid. During the fall months I enjoy this “pie” as a snack or as a treat, always with a generous dollop of whipped cream. Unfortunately, the Kuri Squash seeds have a much thicker hull and therefore are not as enjoyable roasted like the pumpkin seeds. But for the pie, the Kuri squash is delicious!
Makes 6 Servings
Time: ~80 minutes (including baking time)
1 lb Red Kuri Squash, seeds removed
3 pasture-raised eggs
4 tablespoons unrefined sugar (or more per taste preference)
2 teaspoons vanilla extract
1 teaspoon ginger powder
1 teaspoon cinnamon powder
½ teaspoon turmeric (optional)
¼ teaspoon allspice
1/8 teaspoon nutmeg
¼ teaspoon salt
¼ cup whole milk (or coconut milk)
For the Whipped Cream:
1 cup grass-fed heavy whipping cream + 1 tablespoon sugar/maple syrup
Garnish (optional): chopped roasted pecans
Place a steamer basket into a medium pot and fill with water to just under the basket. Bring to a boil. Meanwhile, cut the Kuri Squash in half with a large sharp knife and scrape out the seeds using a metal spoon or ice cream scoop. Weigh out 1lb of pumpkin on a kitchen scale. Place this into the steamer basket and steam over medium until tender when pierced with a fork ~ 15-20 minutes. Allow to cool enough to handle. In the meantime, measure out your spices and place into a small dish and pre-heat oven to 375 degrees.
Once the squash is cool enough to handle, place the 1lb of squash meat into a large bowl. Using an immersion blender, puree the meat as smooth as possible (small chunks are okay). Then add the egg, sugar, and spices. Use the immersion blender to blend until smooth. Finally add the milk, and blend until cohesive. Taste and adjust the spices/sugar if desired.
Butter or oil a baking dish (or individual ramekins) and pour in the squash mixture. Place into the oven and reduce the bake temperature to 325 degrees. Bake for 30 minutes, rotate halfway, and bake for an additional 20 minutes or until set. In the meantime, pour the heavy whipping cream into a large bowl, add the tablespoon sugar/maple syrup, and optional teaspoon vanilla extract or pinch cinnamon if desired. I personally, like it plain best. Whip with beater on high until stiff peaks form. Alternatively, place all the ingredients into a quart sized jar, top with lid, and shake vigorously for ~ 5 minutes or until stiff peaks form.
Remove the pumpkin pie from the oven and allow to cool to room temperature and then refrigerate. Allow the pumpkin pie to cool completely in refrigerator before serving. Top with whipped cream and chopped roasted pecans for added crunch if desired.
Nutrition (per serving w/out whip): 110kcal, 17g carbs, 2.5g fiber, 3g fat, 4g protein.
Nutrition (per serving w/whip): 250kcal, 20g carbs, 2.5g fiber, 17g fat, 5g protein.
Compare to Traditional Pumpkin Pie with Crust:
1/8th of pie w/out whip: ~350kcal, 35g carbs, 14g fat, 5g protein.
Berry Prune Baby FRUIT BLEND
This tasty delight is always great to have on hand, especially if your baby is struggling with constipation. Prunes have been found to increase stool weight and speed up elimination due to their unique fiber and sorbitol content. Furthermore, the polyphenols and prebiotic fibers in the prunes and berries help feed healthy bacteria such as bifidobacteria. If dairy is well tolerated you can stir in some plain grass-fed whole milk yogurt for added protein and food based probiotics prior to serving.
Makes ~10 servings
Time: 15 minutes
10 dried plums/prunes
1 heaping cup fresh or frozen organic blackberries (or blueberries)
1 cup water
¼ cup grass-fed organic heavy whipping cream (may sub with 2 tsp coconut oil and ¼ cup canned full fat coconut milk)
Place the dried prunes, berries, and water into a small sauce pan. Cook uncovered over medium heat until bubbling. Stir, reduce heat to medium low, and allow to simmer for ~7-10 minutes or until the prunes are tender and the majority of the liquid has evaporated (leaving a little is fine and provides enough liquid to blend).
Transfer the mixture to a food processor. Add the heavy cream and blend until smooth. Divide the mixture into a baby food tray (or ice cube tray) and freeze.
Once ready to serve, place a single serving into a ceramic dish and microwave for ~15 seconds and stir. Taste test to make sure it isn't too hot. Alternatively, thaw in fridge overnight.
Note: Blackberries are a bit more tart than blueberries. If your baby is still new to tart flavors I suggest you do half and half blackberries and blueberries, or swap them all for blueberries.
Nutrition (per serving): 50kcal, 7.5g carbs, 1.5g fiber, 2.5g fat, 0.5g protein.
Apple Butternut Baby VEGGIE BLEND
This is a naturally sweet baby veggie blend rich in fiber, fat, and easy to digest protein that babies love. Most commercial vegetable baby food varieties do not contain adequate fat or protein. Usually they are rich in carbohydrates and therefore do not provide lasting satiety. Plus, this is a great way to expose babies to new flavors and support healthy eating habits later down the road. I like to serve it along with a little bit of pasture-raised egg, either scrambled, or just straight from my soft boiled egg/sunny side up egg for added choline.
Makes ~10 servings
Time: ~30 minutes or less
1 cup peeled and cubed raw butternut squash (see note)
1 medium apple, cored and quartered
½ sweet onion, peeled and quartered
1 clove garlic
1 teaspoon peeled ginger root (or more depending on taste)
2 tablespoons hydrolyzed collagen peptides (optional)
2 tablespoons grass-fed butter
Pinch salt and pepper
Place a steamer basket in a large pot and enough water to fill right below the basket. Add the squash, apple, onion, garlic clove, and ginger. Heat over high until the water is boiling. Then reduce heat to medium and steam until tender, about 15-20 minutes.
Place the veggie fruit mixture into a food processor. Add the butter and collagen and blend until desired texture. Season with a pinch of salt and pepper. Add extra ginger as desired.
Divide mixture into a baby food tray (or ice cube tray) and freeze. I often leave out a portion for part of a meal that day. Once frozen place into a sealable freezer bag or large mason jar. When ready for use, remove one cube and place into a small glass or ceramic bowl. Microwave for ~30 seconds. Stir and feel to make sure it is not too hot to serve. Alternatively, thaw in fridge overnight. Toren loves eating this cold so it doesn't need to be warm.
Note: You can also use previously frozen or leftover roasted butternut squash and just warm it in the microwave before adding into the food processor. I am sure other squash varieties with firm flesh like Red Kuri, Acorn, or Delicata would work great as well. I have also added some leek to this mixture and it turned out delicious!
Nutrition (per serving): 45kcal, 5.5g carbs, 1.2g fiber, 2.4g fat, 1.6g protein
I hope you enjoy my creative, flavorful, and nutrient dense approach to whole foods cooking. All recipes are gluten free.