The new natural shortening available at health food stores in the refrigerated section is trans fat-free.
Pastry
1 1/4 cup (310 mL) whole wheat cake and pastry flour
1/4 tsp (1 mL) salt
6 Tbsp (90 mL) natural shortening
1 tsp (5 mL) apple cider vinegar
Cold water, as required
Filling
2 large eggs
1 2/3 cup (400 mL) pure pumpkin purée unseasoned
1/2 cup (125 mL) brown sugar, packed
2 tsp (10 mL) cinnamon
1/2 tsp (2 mL) dried ginger
1/4 tsp (1 mL) cloves
3/4 cup (180 mL) evaporated milk
In medium bowl, use fork to stir together flour and salt. Using pastry cutter or two knives, cut shortening into flour until it looks like small peas. Pour vinegar into glass measuring cup and add enough cold water to make 1/4 cup (60 mL). Pour into flour mixture; mix until dough comes together in a ball.
Roll dough into a circle on a lightly floured board until about 1/8-inch (3 mm) thick. Transfer to pie plate. Roll outer edge under to form a ridge.
Beat eggs and pumpkin together in medium bowl. Add sugar, cinnamon, ginger, and cloves; stir until well combined. Lightly whisk in milk.
Pour filling in pie shell. Bake at 425 F (220 C) for 15 minutes, then reduce temperature to 350 F (180 C); continue baking for 35 to 40 minutes or until knife inserted in centre comes out clean. Cool and serve.
Makes 1 - 8 in (20 cm) pie, enough to serve 8.
One slice contains: 262 calories; 5.3 g protein; 11 g total fat (4 g sat. fat, 0 g trans fat); 35 g carbohydrates; 2.8 g fibre; 90 mg sodium
source: "Perfectly Pumpkin", alive #324, October 2009
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.