Pumpkin Pie for Friendsgiving – Low FODMAP, Gluten Free, Dairy Free & No Refined Sugar

Pumpkin Pie with a Gingerbread Crust - Low FODMAP, Dairy Free, Gluten Free and No Refined Sugar

Thanksgiving is such a quintessentially American holiday. Sure, there’s Independence Day and Halloween (etc) but we get those to some extent, or at least the Australian equivalent, back home. What I really like about Thanksgiving is the emphasis on being thankful. It may sound really corny but, given it’s surrounded by Halloween and Christmas, two of most consumption driven holidays of the year, it’s a breath of fresh air to not worry about buying lollies for greedy kids who take more than their share (yes, I’m still annoyed about that), or wonder if you’ve left anyone off your Chrissy list, or if you’ve got them something they won’t like. Instead, you just have to cook your arse off for the three days prior… but some crazy people call that “fun.”

The fact that “Fall” in Seattle is so much more spectacular than Autumn in Melbourne also helps matters along – the roads around our place looked like the trees had been decorated, that’s how bright and colourful the leaves were – in every shade you could imagine from pink to yellow to red. Give me overcast and chilly over a day that can’t make up its weather-mind any day of the week. My inner child absolutely adores throwing on my gum boots and sloshing around the local walking trails or the dog park.

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For those reading in Australia, or anywhere else that doesn’t celebrate Thanksgiving, it’s all about being thankful for what you have… ironically followed, in the USA, by Black Friday sales, which are a little along the lines of the Boxing Day sales in Australia. Still, I like that, for one day at least, we are encouraged to think about what we have and how lucky we are to have it.

The one problem with Thanksgiving, though, as well as Christmas and Easter, really, is that we don’t have any family over here to celebrate with… which is why I love the term “Friendsgiving.” Most, if not all, of our Seattle friends are also transplants from other parts of the US and the world, so a Friendsgiving is what we do and I love it. This year, we are hosting an early Friendsgiving at our house, so we are roasting the usual turkey with all the trimmings (gravy, cornbread stuffing, cranberry sauce etc) but I had to think of a dessert.

Well, there’s nothing more American than apple pie – but I wanted to be able to eat the dessert, too. I’d tried pumpkin pie once before and liked it, so I thought I’d give it a go. To give myself something to compare my pie to, I bought a pumpkin pie from the supermarket and tried a slice (I didn’t eat the pastry and it was otherwise low FODMAP). I hated it. I double checked the ingredients and I’m sure it’s all the corn syrup (note, not high fructose corn syrup) that made it taste sickly sweet and there was also a weirdness to it that I couldn’t explain. I got my American neighbour (neighbor?) to taste test my version of pumpkin pie for me and – aside from slightly overcooking the base – she approved. She also told me that supermarket bought pumpkin pies are almost never good. Anyway, I much prefered my own recipe, if I don’t say so myself.

This pumpkin pie is lightly spiced, pumpkin-y and has a custard-like texture; the gingerbread crust plays off the filling really nicely and the whole thing is quite rich, so you won’t need to eat much.

FODMAP Notes

  1. Almonds are low FODMAP in servings of 10 nuts and contain moderate fructans and galactans in servings of 20 nuts. One slice of this pie should be FODMAP friendly but, if you struggle with almonds, try subbing in some pecan meal or even some gluten free flour for a lower overall FODMAP count.
  2. Brown rice is low FODMAP in servings of 1 cup, however it can be hard to digest for non-FODMAP reasons. If you struggle with it, try replacing it with quinoa flour, or any gluten free/low FODMAP flour blend that you like.
  3. Golden and maple syrups are 1:1 fructose and glucose, so are safe, FODMAPs-wise, in moderation. Check for any higher FODMAP ingredients, to be safe. Use maple syrup if you want to make the “no refined sugars” version.
  4. Pumpkin and squash vary in safe serving sizes from 1/4 to 1/2 cup, depending on the type. The pie pumpkin I used is FODMAP friendly in 1/4 cup servings and contains moderate amounts of sorbitol in 1/2 cup servings. Freshly made pumpkin puree is best by far, in terms of colour and flavour of the resulting pie.
  5. Coconut cream is low FODMAP in servings of 1/2 cup, any more and sorbitol becomes an issue.
  6. Cinnamon, all spice, ginger and cloves are all FODMAP friendly spices.
  7. This pie combines pumpkin and coconut cream, two ingredients that, if you eat enough, are high in sorbitol. If the large pie is cut into 12, you should be eating a safe amount of pumpkin and coconut cream; if you made mini pies, then you are in control of the size. If you are super sensitive to sorbitol but can tolerate dairy, use lactose free double cream instead of the coconut cream.

Pumpkin Pie

Serves 8-10 (one large pie, or 10 mini 5 cm diameter pies).

Gingerbread Base

  • 150 g almond meal/flour
  • 150 g brown rice or quinoa flour
  • 1 tbsp. chia seed meal
  • 2 tsp. ground cinnamon
  • 1 1/2 tsp. ground ginger
  • 1/2 tsp. all spice
  • 1/2 tsp. ground cloves
  • 1/4 cup coconut oil, softened
  • 1/4 cup golden or maple syrup
  • 1 large egg
  • 1 pinch salt

Pie Filling

  • 450 g/1.0 lb of pumpkin puree
  • 1 cup coconut cream
  • 1/2 cup maple syrup or golden syrup
  • 2 tsp. ground cinnamon
  • 1/2 ground all spice
  • 1 pinch ground cloves
  • 1/2 tsp. table salt
  • 3 large eggs

Place a tin of full fat coconut cream in the fridge at least overnight. This allows the  cream to separate from the water. When you are ready to make your filling, flip the can upside down and open it; pour the watery part into a glass and use in smoothies etc. Spoon out 1 cup worth of the thickened coconut cream and use in the filling recipe.

Sift all the dry ingredients for the gingerbread base together and put aside. In the bowl of your stand mixer or food processor, combine the softened coconut oil, syrup and egg, then pour in the dry ingredients and mix until a smooth, slightly sticky dough forms. This is your biscuit base. Wrap it and put it in the fridge for 20 minutes before handling.

Preheat your oven to 180 C/350 F and grease either one large tart dish, 5 medium tart dishes or 10 small tart dishes. Break the gingerbread base dough into chunks and press it into the tart tins. This can be done a day or two ahead, just refrigerate until it’s required. Cover the dough with baking paper and pour in baking/pie balls, then blind bake according to instructions below.

While the pie shells are blind baking, blend together all the filling ingredients until smooth and creamy. Let the pie shells cool for ten minutes after blind baking, before filling them until the pumpkin mix is just about to reach the top of the shell.

Baking instructions are as follows:

  • Small (5 cm) pie – blind bake for 10 minutes, before filling with pumpkin mixture and baking for a further 20-25 minutes.
  • Medium (10 cm) pie – blind bake for 12 minutes, before filling with pumpkin mixture and baking for a further 30-35 minutes.
  • Large (23 cm) pie – blind bake for 15 minutes, before filling with pumpkin mixture and baking for 45-50 minutes.

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The pies are done when the filling has darkened a little and only jiggles slightly (this will be much more obvious in the larger pie). When they are cooked, remove them from the oven and let them come to room temperature still in their tins, before refrigerating them. Leave them in their tins until you plan to serve them. Top with whipped cream, icing sugar, or candied nuts of your choice.

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Enjoy! Xo

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Pan Fried Tofu with Chili Marinade and Stir Fried Vegetables – Low FODMAP & Gluten Free

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One of Ev’s and my favourite restaurants is a Szechuan place about a 5 minute walk from our apartment. It’s dangerously close, so our rule is that we can’t buy dinner more than once a week. It’s right next to the sushi restaurant that we used to spend all our money at… for all our neighbourhood could never be described as the most desirable one out there, it is not lacking in cultural diversity, which makes for a great selection of restaurants… I just wish I could eat at more of them! But if I’m careful then it’s normally doable – I just need to research the menus beforehand.

One of the best meals we’re had at this restaurant is the “choose your meat and tofu dry pot;” They even let us do a “tofu and tofu” dry pot, though it’s not on the menu and we got a few confused looks. About a month ago we decided to replicate this meal at home, or at least try to. It worked out quite well, so we’ll definitely be making it again.

FODMAP Notes

  1. Tofu, while made from soy beans, mainly contains the proteins, so most fruct mals can tolerate a moderate serving of it. Make sure you only buy firm tofu, not silken tofu, which hasn’t been strained and is higher in the FODMAP galactans.
  2. Both chili paste and oil can sometimes contain garlic – make sure you read the labels and choose one without.
  3. The stir fry veggies that are shown below contain onion (Ev doesn’t have fruct mal); however it’s in such big chunks that it’s easy to pick out. This is fine for me, as I know my limits. If you are still on elimination, or are very sensitive to onion, do not cook with it in the pot to the end, as FODMAPs are water soluble and, if you do not stir fry properly (high heat, very fast) then water will leech out from the veggies, including fructans from the onion.
  4. Chinese five spice powder is low FODMAP in 1 tsp. serves, which is fine, because you normally don’t need more than that through an entire recipe.
  5. Garlic infused oil is FODMAP friendly.
  6. Sesame seeds are low FODMAP.

Pan Fried Tofu with Chili Marinade

Serves 3-4

  • 2 cups extra firm tofu
  • 1 1/2 cup soy sauce/tamari
  • 1/4 cup chili paste
  • 1/4 cup chili oil, make sure you get a good amount of seeds in there if you like it spicy
  • 1 tsp. 5 spice powder – see above
  • 1-2 tsp. of garlic infused olive oil
  • 1 tbsp. toasted sesame seeds

About an hour and a half before you want to eat the tofu, slice them as shown and place them sandwiched between two chopping boards with paper towel in between, so that the layers go: chopping board, paper towel, tofu, paper towel, chopping board. Place a weight on top, it shouldn’t be more than a kilo. Leave the tofu like this for 20 minutes, so that as much of the liquid inside is squeezed out as possible. This allows it to soak up as much of the marinade as possible in the next step.

While you’re waiting, mix the soy sauce, chili oil, 5 spice powder and garlic infused oil together in a tall/narrow container and set aside. When the 20 minutes is up, carefully place each of the tofu slices in the marinade container, ensuring that they are fully covered, and leave it to soak up all the flavours for another half an hour. While this is marinading, wash the rice and prepare the vegetables for the stir fry listed below.

Once the marinading process is complete, remove the tofu and pat them down/wipe off as many seeds etc as you can. Seal a fry pan and pan fry the tofu over a medium-high heat for about 3-4 minutes a side, until they are slightly crispy. Serve with a garnish of the toasted sesame seeds and dried red chili peppers.

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Stir Fried Vegetables and Chinese 5 Spice Rice

Serves 3-4

  • 4 cups of vegetables suitable for stir frying, such as julienned carrots, sliced zucchini, red capsicum etc – basically 1 cup per person
  • The left over marinade from the tofu dish above, with the garlic picked out if necessary
  • 1 1/2 cups uncooked Basmati rice, washed
  • 1-2 tsp. five spice powder – see “notes” above

Cook the rice according to these instructions, stirring in the 2 tsp. of 5 spice powder (bought or homemade with the recipe above in “notes”) before you bring it to the boil. This cooking process takes 30 minutes from the time you have finished washing the rice and it has come to the boil, so make sure you time it so that the individual dishes are done as close together as possible.

Stir fry the vegetables over a high heat for a minute (you want them still slightly crunch) before adding in the leftover marinade from the tofu dish. Keep on the heat for another 30 seconds or so to heat the sauce through properly and then transfer to a serving dish.

The best way to time this dish is to wash the rice and start its cooking process before you begin to pan fry the tofu, due to the time the rice requires to cook as well as the tofu requiring more attention. The stir fried veggies only take 5 minutes at the most to cook and plate, so they should be done last. If you need a more in-depth description of how to stir fry vegetables, then look at this recipe.

If you like spiced and spicy foods, then this is the dish for you. I hope you enjoy it as much as we do!

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