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November 18, 2011 | Comments: 0

Easy as (Pumpkin) Pie—and Healthful, Too

If you have pie on your Thanksgiving menu, make it a pumpkin pie. It’s one of the most healthful desserts—if you use the right recipe.

Pumpkin is one of the best sources of carotenoids, plant pigments that include beta carotene (an antioxidant that converts to vitamin A in the body) and lutein (important for eye health). It’s rich in fiber and potassium and has some calcium, iron, vitamin C, B vitamins and other nutrients.

Moreover, canned pumpkin, often used in pies, has even more carotenoids and nutrients, ounce for ounce, than fresh because it is more concentrated (cooking eliminates much of the water).

Of course, how healthful pumpkin pie is depends on how much sugar and shortening you use. And some recipes call for cream, cream cheese and whipped cream. Be aware, too, that there’s a big difference between canned pumpkin (80 calories per cup) and canned pumpkin pie mix (280 calories, most from added sugar).

If you make pumpkin pie yourself, use plain canned pumpkin (add your own sugar, just enough to satisfy) and nonfat evaporated milk instead of cream—and skip other high-calorie ingredients. You can even bake the filling in a custard dish with no crust. For another nutritious pumpkin dessert, mix canned pumpkin with applesauce or plain low-fat or nonfat yogurt, along with some sugar or honey and spices.

Here’s a twist on pumpkin pie, with just 275 calories per slice:

Pumpkin Cheesecake in a Ginger Crust

(Timing alert: the cheesecake needs to chill for at least 4 hours.)

Ingredients

36 gingersnaps (9 ounces)

1 tablespoon vegetable oil

1 tablespoon granulated sugar

2 packages (8 ounces each) reduced-fat cream cheese

1 package (8 ounces) fat-free cream cheese

2/3 cup packed light brown sugar

1 can (15 ounces) unsweetened pumpkin puree

½ cup plain fat-fee yogurt

2 tablespoons dark rum

1½ teaspoons cinnamon

½ teaspoon ground ginger

¼ teaspoon nutmeg

¼ teaspoon salt

2 large eggs

4 large egg whites

Directions:

1. Preheat the oven to 300 degrees F. Spray a 9-inch springform pan with nonstick cooking spray.

2. In a food processor, combine the gingersnaps, oil and granulated sugar. Process until the crumbs are evenly moistened. Press the crumb mixture into the bottom of the prepared pan. Set aside.

3. In a medium bowl, with an electric mixer, beat the cream cheese and brown sugar until well combined. Beat in the pumpkin, yogurt, rum, cinnamon, ginger, nutmeg and salt. Beat in the whole egg and egg whites, one at a time, beating well after each addition.

4. Pour the batter into the crust and bake for 1 hour and 30 minutes, or until set. Turn the oven off and let the cheesecake stand in the oven for 30 minutes. Transfer to a wire rack to cool. Refrigerate until well chilled, about 4 hours.

Makes 12 wedges.

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