The Foodie Dietitian Blog

Healthier Hemp Pecan Pie (No Corn Syrup or Refined Sugars)

Disclosure: This post was sponsored by Manitoba Harvest Hemp Foods. Thanks for supporting organizations that align with my values and help make TFD possible. I was compensated for my time but as always, all opinions are my own!

A healthier hemp pecan pie that’s dairy-free, gluten-free and made with no corn syrup or refined sweeteners. And did I mention there’s hemp seeds for an extra nutty taste and nutrition boost?!

A healthier hemp pecan pie that's dairy-free, gluten-free and made with no corn syrup or refined sweeteners. And did I mention there's hemp seeds for an extra nutty taste and nutrition boost?!Ah, Thanksgiving. How I love thee. Not only for the delicious, homemade food traditions you bear but more importantly for the quality time with family and friends you bring. Oh, and for the fireplaces. And the wine. But mostly family and food ;).

Every family has their holiday tradition dishes, right? Those dishes that procure fond memories of holidays past and the grandparents who started them. Those dishes that if they don’t make an appearance on your holiday table, you’re like stop, hold the phone. I gotta go make XYZ otherwise this holiday just ain’t gonna be the same. Like my Gram’s Irish Raisin Bread for instance.

Growing up in the uppest region of upstate New York, i.e. pretty much sitting on top of Canada, pecan pie was never our family’s tradition (reason #532 why I should move down south). In fact, I don’t think I really tried pecan pie until a few years ago. And I can probably count the number of times I’ve eaten it on one hand. Not because I don’t love it. Not because I’m hating on pecans or anything. Simply because it never consistently made its way onto our Thanksgiving table. Well, that all changes today. Because I’m bringing pecan pie back. Pecan pie without the globs of corn syrup and mounds of granulated sugar. Pecan pie without white flour. Pecan pie WITH hemp seeds! Healthier Hemp Pecan Pie -1I’m not going to lie to you all, this pecan pie took some testing – it was one of those third time’s a charm scenarios. But all the testing (and pecan pie eating) was worth it to get it right. Traditionally, pecan pie is made with corn syrup but I think we get enough corn in our diets from processed foods and I wanted to make this pie using only unrefined sweeteners so I swapped corn syrup with one of my favorite fall and winter sweeteners – maple syrup. And then rounded it out with some coconut sugar. I also played around with using date puree in place of the coconut sugar, which you could do too (use 10 dates in place of coconut sugar). But the soaking of the dates and making it into puree just seemed like one extra step (and time suck) that no one needs during the busy holidays.
Healthier Hemp Pecan Pie -3-2To make this dairy-free, I used coconut oil in place of butter and to make gluten-free, I used almond flour and oat flour (just make sure your oat flour is certified gluten-free as some are subject to cross-contamination). And last but not least, the hemp seeds. I not only used hemp seeds in the filling of the pie but also in the crust as well! The hemp seeds just add another layer of nuttiness to the taste of this pie and another big layer of nutrition – protein, fiber and omega3s!. So dig in without the guilt my friends. And go enjoy that fireplace and that glass of wine ;).

Healthier Hemp Pecan Pie

Yield: 8 servings

Healthier Hemp Pecan Pie

Ingredients

    For the crust:
  • 1 cup almond flour
  • 1 cup oat flour
  • ¼ cup Hemp Hearts
  • ¼ teaspoon salt
  • 1 egg
  • 2 tablespoons coconut oil
  • For the filling:
  • ½ cup coconut sugar
  • 1 cup maple syrup
  • 1 teaspoon vanilla extract
  • 3 eggs, beaten
  • 2 tablespoons melted coconut oil
  • ¼ teaspoon salt
  • ¼ cup Hemp Hearts
  • 2 cups pecan halves, divided
  • Optional: dairy-free ice cream or coconut whipped cream for serving

Instructions

    For the Flour:
  1. In a food processor, pulse almond flour, oat flour, hemp seeds, and salt until combined. Add egg and coconut oil and pulse for about 30 seconds or until dough becomes crumbly and starts to stick together.
  2. Press dough into a 9-inch pie dish. Refrigerate until ready to use.
  3. For the Filling:
  4. Preheat oven to 350 degrees F.
  5. In a small saucepan, bring maple syrup to a simmer over medium heat. Remove from heat and whisk in sugar, coconut oil, and vanilla. Let cool.
  6. Transfer sugars to a medium mixing bowl and whisk in eggs, salt, Hemp Hearts and one cup pecans.
  7. Pour filling into the pie shell and arrange the other cup of pecans evenly on top.
  8. Bake for 55-60 minutes*, or until pie is puffed and set along the edges but still slightly wobbly in the middle. Let cool completely before serving.
  9. Optional: Serve with dairy-free ice cream or coconut whipped cream.

Notes

*Baking times can vary based on oven type.

3.1
http://karalydon.com/recipes/desserts/healthier-hemp-pecan-pie-no-corn-syrup-or-refined-sugars/

Tell me, are you a pecan pie fan at Thanksgiving or more of a pumpkin pie lover?

You may also like:

Vegan Gluten-Free Pumpkin Pie

Vegan Gluten-Free Pumpkin Pie

Sweet Potato Polenta with Thyme-Marinated Mushrooms | @TheFoodieDietitian

Sweet Potato Polenta with Thyme-Marinated Mushrooms

Tempeh Hash | The Foodie Dietitian @karalydon

Tempeh Pumpkin Hash

I’m a nutrition coach and yoga teacher helping people to learn to love food again. I love cooking, taking pictures of my food and traveling around the world. Follow my blog for delicious, seasonal vegetarian recipes and simple strategies to bring more yoga and mindfulness into your life. And check out my e-book to learn how to improve your health through nutrition and yoga. Show me what deliciousness you make! Tag me @karalydonRD on Instagram.

Comments

  1. Any suggestions for vegans? Chia or flax?

  2. I’m typically a full on chocolate lover at any holiday versus other desserts/pies, even with being a girl who is totally obsessed with pumpkin anything! But by the looks of this pecan one, I’d definitely have to have a piece :)

    xo,
    Sarah Grace

  3. This is so pretty!! I love it. And please, come have a Southern Thanksgiving with me. We do love our pecan pie.

  4. yummy, awesome that it doesn’t have corn syrup! I LOVE pecan pie. Definitely going to be making this for Thanksgiving!

  5. Yes- I’ve been waiting for this recipe! Sounds fantastic :)

  6. Not really a fan of pecan pie and because my girls are anaphylactic to tree nuts but can have almonds have never tried, but I may this year for Thanksgiving! Thanks for sharing.

  7. OH WOW – Kara – the reason I don’t make pecan pie is because of the corn syrup too – so thank you so much for this gluten free, dairy free, corn syrup free pecan pie!
    BTW, there’s an Asian store near me that sells date puree in a jar – no preservatives or any weird additions – in case you have an Asian store near you maybe they might have it too?

Leave a Comment

Note: Your email address will not be published.

[mc4wp_form id="8482"]
Given email address is already subscribed, thank you!
Oops. Something went wrong. Please try again later.
Please provide a valid email address.
Thanks for signing up! You will receive a confirmation email soon.
Please complete the CAPTCHA.
Please fill in the required fields.