This rich, gooey Luteal Phase dessert is a hybrid take on the classic American Pumpkin Pie, with healthy fats and high fibre components to curb a glucose spike that you may get from the original sugary treat to keep your energy and mood balanced whilst satisfying a sweet tooth!
Though it is not baked in the oven like a traditional pumpkin pie, the ingredients (besides the cooked and pureed pumpkin) are in the raw and purest form of their nutrients, yielding the highest nutritional benefits possible. Dates and pumpkin are key Luteal Phase -specific ingredients, dates being high in potassium, a mineral that helps balance electrolytes and can therefore help reduce bloating and water retention, and pumpkin, an autumnal vegetable fitting into this autumnal phase of the menstrual cycle, are also high in fibre, folate and beta carotene, read more about why this might be important here) or jump straight to recipe.
LUTEAL PHASE -SPECIFIC:
MACROS:
Packed with nuts and seeds; healthy fats with a whole host of nutritional properties, when combined with the carbohydrates (glucose & fructoses) in the dates and pumpkin (plus their high fiber content) slows the time from gut to blood, thus contributing to more steady & stable blood sugar levels, and overall more balanced energy and mood.
In this progesterone-dominant phase, glucose is the preferred macronutrient to be used for fuel so it is very important to include high quality carbs in the luteal phase. Hormones are built from fats, so including enough healthy fats in this high-hormone second half of the cycle is also imperative.
COOKING STYLE:
Not conventional for the luteal phase, as the general rule of thumb is for all foods to be slow cooked, baked, roasted (see more here). However, nuts and seeds especially hold their nutritional benefits best in raw form (antioxidant and vitamin levels are lowered slightly when roasted/cooked) and are thus kept raw in this recipe.
INGREDIENTS & NUTRITIONAL PROFILE:
Dates = potassium-rich which can aid electrolyte balance and reduce water-retention and bloating, amongst many other beneficial phytonutrients to all-round health, including hormone regulation. Also contain substantial fibre, supporting digestion & bowel movements
Pumpkin = high in fiber, for gut health & detoxification, as well as folate; a key vitamin supporting conception and pregnancy (if fertilisation was successful during ovulation). Beta-carotene supports the corpus luteum in progesterone production.
Walnuts = rich in magnesium (this mineral can support many PMS symptoms), omegas (reduce inflammation, improve mood and cognition), and can increase insulin response (good news for blood sugar regulation).
Cinnamon = a warming spice, warm cells = cell growth (supportive of thickening of uterine lining, potential gamete growth)
Sunflower seeds = high in vitamin E (boosts progesterone production) and selenium (helps detox the liver of excess oestrogen).
Sticky Medjool Date & Pumpkin Pie
makes 1 pie, serves 10-12
Ingredients
For the base:
1 cup pitted Medjool dates
1 cup ground almonds
1/2 cup raw walnutsÂ
2 tbsp instant or quick-cook oatsÂ
1 tbsp coconut oil
1 tsp ground cinnamon powderÂ
1/4 tsp sea salt
For the date caramel layer:
1 cup pitted dates, soaked in hot waterÂ
3 tbsp sunflower seeds, lightly toasted
1/2 tsp sea salt
For the pumpkin topping:
1 can pumpkin puree (or 1 and a bit cups homemade - boiled & blended pumpkin)
150g raw cashews, soaked
1/4 cup maple syrup
2 tsp pumpkin pie spice mix
1 tsp ground cinnamon powderÂ
1/4 tsp sea salt
Method
Start by covering the dates (for the date caramel layer) and cashews (for the topping), in boiling hot water in two separate heat-safe bowls. Set aside to soak.
To make the base, place the Medjool dates (for the base) into a food processor and pulse then blend until a sticky paste is formed. Scoop the date paste out and into a bowl, pop the walnuts and oats into the food processor, and pulse them to a meal / flour texture.
Add the almond flour, cinnamon and salt to this mix in food processor and pulse a few times to combine. Then add the date paste back in and process until a chunky dough is formed.
Tip / scoop out into a bowl and put the bowl into the fridge to harden slightly.
Grease or line a round pie tin.
Tip the base dough into the pie tin and use the back of a spoon to even the dough across the tin. Then, use your fingers to press an even layer of dough surrounding the inside, including up the sides, of the tin. Use a knife to trim any excess from around the top and re-add and press into the base. Place the pie base in the fridge to harden whilst you make the date caramel layer.
If you haven’t already, toast the sunflower seeds to a very light golden brown, and allow to totally cool. Blend the toasted sunflower seeds in the food processor until smooth and buttery.
Strain the now-soaked dates (that you set aside earlier) from their now-room temperature water, reserving the liquid in case you need to thin out the caramel later.
Add the dates to the sunflower seed butter, with 1/4 tsp sea salt and blend until smooth. The caramel should be a thick-ish spreadable texture. Add a splash of the soaking water if necessary to reach this consistency.
Remove the pie tin from the fridge, and spoon the date caramel on top of the base.
Use a spatula to scrape out the last bits of caramel from the food processor and spread to an even layer. Place into the fridge whilst you make the final layer; the pumpkin topping.
Strain and rinse the soaked cashews (that you set aside earlier) through a colander.
Place into the jug of a high speed blender with the maple syrup and sea salt and blend until velvety smooth. Then add in the pumpkin puree, pumpkin pie spice mix and cinnamon and blend again until silky.
Remove the pie tin once more from the fridge and gently pour or spoon the pumpkin layer on top of the caramel. Scrape out all of the contents with a spatula and smooth the top evenly over the base to fill the crust. You may want to gently tap the pie on the counter top to even the top and release any air bubbles, then place in the fridge for at least 2 hours to set.
When ready to serve, release the pie from the tin and onto a serving dish. Dust with a sprinkle of cinnamon, before slicing into wedge-slices, and serving.
Serves well with coconut cream, whipped or poured, or yoghurt.
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