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Lighten up the calories on your festive pumpkin pie

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Maple Ginger Pumpkin Pie

·         1 ½ c. graham-cracker crumbs (about 24 cracker squares)
·         3 Tbsp. pure maple syrup
·         1 tsp. canola oil
·         1 egg white, lightly beaten
·         1 tsp. finely minced crystallized ginger
·         ½ tsp. ground ginger


·         ½ c. Splenda Sugar Blend
·         2 tsp. ground cinnamon
·         ½ tsp. ground ginger
·         ¼ tsp. ground cloves
·         ¼ tsp. salt


·         2 eggs
·         1 tsp. vanilla extract
·         1 can (15 oz.) pumpkin puree (not pumpkin pie filling)
·         1 tsp. cornstarch
·         1 can (12 oz.) low-fat evaporated milk


·         ½ c. fat-free whipped topping
·         Zest of 1 lemon


  1. Preheat the oven to 425ºF. In a bowl, combine all ingredients for the crust. Press into a 9-inch, nonstick pie pan, to form an even crust. Set aside.
  2. In a bowl, mix together the Splenda, cinnamon, ginger, cloves, and salt.
  3. In another bowl, beat the eggs and vanilla together. Add in the Splenda mixture and stir to combine.
  4. Add in the pumpkin and stir until the mixture is well blended. Dissolve the cornstarch in about 2 to 3 Tbsp. of the evaporated milk. Add the cornstarch mixture and the remaining evaporated milk to the pumpkin mixture, and mix until smooth. The mixture will be thin.
  5. Pour the pumpkin pie filling into the prepared crust. Place the pie on a baking sheet. Bake for 15 minutes at 425°F. Lower the heat to 350°F, and bake an additional 40 minutes, or until the filling is set when a knife inserted comes out clean.
  6. Remove the pie from the oven, and let cool for 2 hours before serving. Cut into 8 wedges. Top with whipped topping and sprinkle with lemon zest.
Approx nutrition per 1/8 of pie:   Kcal 115, Fat 2.5g, Sat Fat 0.4g, Sodium 135mg, Carbs 22g, Total Sugar 11g, Fiber 1g, Protein 2g

Regular Pumpkin Pie ~320 kcal, means you are saving 205 calories per slice.


Thanksgiving Day Tips

  • Use ingredients that bring bold flavors so that you do not need as much fat and sugar. (herbs, spices, etc.)
  • Substitute non-fat Greek yogurt for sour cream to get more protein with less fat.

This will save ~40 calories and ~13 grams more protein per cup.

(green bean casserole, mashed potatoes, mac and cheese, veggie dip, etc.)

  • Use smaller serving ware, silverware, and dishes.
  • Eat breakfast.
  • Skip the “usual” foods.
  • Wait 10-15 minutes before going back to get seconds to see if you are truly hungry.
  •  Walk after the meal to help with digestion and get some exercise.