Healthy Pumpkin Pie
Lower Fat Oil Pastry
1 1/4 cups all purpose flour
1/4 teaspoon salt (omit for lower sodium pie)
1/4 cup fat free milk
3 tablespoons vegetable oil
Method:
In a medium bowl, stir together flour and salt. Combine mild and vegetable oil; add all at once to flour mixture. Stir with a fork until dough forms a ball. If necessary, add 1 - 2 teaspoons more milk to make a smooth dough. On a lightly floured surface, roll dough into a 12 inch circle. Place in a 9" pie plate. Trim edges to 1/2" beyond edge of pie plate and crimp edges if desired.
Pumpkin Pie Filling
1 3/4 cups (1 15-oz. can) pumpkin
3/4 cup Splenda granular no calorie sweetener
1/2 teaspoon salt (may omit for lower sodium pie)
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/2 cup low cholesterol egg product, such as Egg Beaters, or 2 large eggs
1 12-oz. can fat free evaporated milk
Method:
Combine pumkin, Splenda, salt, cinnamon, ginger and cloves in a medium bowl. Add egg product or lightly beaten eggs and stir until combined. Stir in evaporated milk, mix well. Pour into prepared pie shell. B
Bake in preheated 375 degree F. oven for about 45-50 minutes, or until a knife inserted near the center comes out clean. Cool. Store in refrigerator.
Makes 8 servings. Per serving: 184 calories, 7 gms protein, 5 gms fat, less than 1 gm saturated fat, 31 gms carbs, 318 mg sodium
Judy’s “Almost Healthy” Cranberry and White Chocolate Chewy Cookies
1/2 cup (1 stick) butter
3/4 cup packed light or dark brown sugar
2 tablespoons orange juice
1 teaspoon vanilla extract
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 large egg
1 1/4 cups (5 oz.) whole wheat flour
2/3 cup white baking chips
1 cup dried cranberries
1 cup shelled pistachio nuts
Method: Preheat oven to 350 degrees F. Lightly grease 2 baking sheets or line with parchment paper.
Cream butter, sugar, orange juice, vanilla, baking powder, baking soda, salt together in mixing bowl. Beat in egg, scraping the bowl sides. The mixture will look curdled at this point, which is OK. Add the flour, mixing well. Stir in the chips, cranberries and nuts.
Drop the dough by tablespoons onto prepared baking sheets. Bake the cookies until they barely start to brown around the edges, about 14 minutes. Do not overbake for a chewy cookie. Let them cool in the pan.
Note: you can substitute any combination of nuts and dried fruits that you like. Chocolate chips can also be used in place of the white baking chips.
Nutrition information per cookie, based on a yield of 2 ½ dozen cookies: 115 calories, 6 gm fat, 40 mg. sodium, 1 gm fiber.
(Recipe adapted from King Arthur Flour Whole Grain Baking )