Want to limit phytic acid in your eating? Not that difficult. Start with this vanilla no-bake pumpkin pie pudding!
By the way, pumpkin here is not in anticipation of Canadian Halloween. But, yes, that’s the reason these enormous orange things are on every step now. It is a “pie pudding” because its texture is too soft and tender to be called just a “pie”.
Apart form coconut, none of the ingredients contain phytic acid.
As for coconut, it has very little phytic acid. However, young fresh coconuts have only a slight effect on mineral absorption. For example, the impact on iron is almost non-existent. Besides, islanders of South Pacific dine on coconuts every day and still smile with pearly, healthy teeth.
Young coconuts are those green fruits you see hanging off the palms while vacationing in (sub) tropical countries. Their meat is much softer than in regular brown coconuts (even gelatinous and a bit translucent). And there is more coconut water inside and it tastes yummier. You may see young coconuts already trimmed sitting on the shelves of Asian, health and some conventional food stores.
Another benefits – this pie pudding is packed with beta-carotene. If you are vegan, it is a major source of your vitamin A. Beta-carotene and vitamin A are keys to a baby-like skin.
The amounts I provide make about 3 servings.
Ingredients
- pumpkin
- young coconut
- mango
- sweet potato
- carrot
- dates
- vanilla extract
- coconut oil
- sea salt
Open young coconut and blend all ingredients
- Crack open your young coconut (patience is needed), drain water and take out the meat.
- Blend the following into puree: coconut water, coconut meat, 1.5 cup of diced pumpkin, 1 sweet potato, 1 peeled mango, 1 carrot, 3-4 dates, 4 tablespoons of vanilla extract, 1 tablespoon of coconut oil and 1/6 teaspoon of sea salt. Don’t add any water.
- If your pumpkin is organic, don’t take off the skin (I’ll tell why in the next post). The consistency of puree should be thick enough to allow a spoon not to fall. Add more pumpkin if needed.
- Transfer your puree into a tray and spread it out until it is about 2 cm thick (less than 1 inch)
Put the pie into dehydrator and then in a fridge
- Put your pie in a dehydrator (or ‘keep warm’ mode in the oven) and hold until the crust is dry and firm to the touch. Cracks may develop, but it’s not the end of the world, you can smoothen and fill them up with a spatula.
- Then drizzle 1 teaspoon of vanilla extract and 1 teaspoon of melted coconut oil on top.
- Then put it in a fridge overnight.
- When chilled, the pie pudding is hard enough to be cut with a knife. The resulting taste should surprise you!
