swanlogo2.jpg (2420 bytes)Tofu Pumpkin Pie

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This is great for a holiday dinner!  You can also serve this as a crustless pumpkin pudding.  It is from the wonderful cookbook called "Simply Soy" by Kathy Rhodes, Ph.D., RD, and Cheryl Sullivan, MA, RD, written for the Michigan Soybean Promotion Committee.  The entire book is available on the Internet at the following site:  http://fearn.pair.com/rstevens/SimplySoy/index.html

  • 1 pkg. (10.5 oz) firm silken tofu
  • 1 can (15 oz) mashed pumpkin
  • 1/2 cup brown sugar
  • 1/4 cup white sugar
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1/4 tsp. ground cloves
  • 1/4 tsp. ground nutmeg
  • 1 unbaked 9" pie shell (see next recipe)


  • Drain tofu well, then purée in a blender until smooth.
  • In a mixing bowl, whisk together the pumpkin and the sugars.  Whisk in the spices and the puréed tofu.
  • Pour the mixture into the pie shell and bake at 425º for 15 minutes. Lower the heat to 350° and bake for an additional 40 minutes.   Chill before cutting into eighths and serving. 
Yield:  one 9" pie (8 wedges) Serving size: 1 wedge

Per serving with crust:   233 calories,    8 g total fat (1.1 g sat fat),    5 g pro
37 g carb,    1.6 g fiber,    21 mg sodium,   0 mg cholesterol
Exchanges:    2 starch,    1/2 other carb,    1/2 vegie,     1-1/2 fat

Per serving without crust:   116 calories,    1 g total fat (0.1 g sat fat),    3 g pro
25 g carb,    1.1 g fiber,    20 mg sodium,     0 mg cholesterol
Exchanges:    1 starch,    1/2 other carb,    1/2 vegie

Soy Oil Pie Crust

This crust is much lower in saturated fat than crusts made with butter or solid fats.

  • 1 cup all-purpose flour (may use up to 1/2 cup whole wheat flour)
  • 1/4 cup soy oil
  • 2 Tbs. + 1 tsp. cold water


  • Put the flour into a small mixing bowl.   Add the soy oil and water and immediately stir with a fork.  Make sure that all the flour is incorporated and form into a ball.
  • Flatten ball and place between two sheets of waxed paper.  Roll out to circle 1" bigger on all sides than the inverted pie pan (use 8" or 9" pie pa).
  • Remove Top sheet of waxed paper and invert pastry into pie pan.  Remove remaining sheet of paper, smooth the pastry to fit the pan, and crimp the edges.  Fill with pie filling and bake, or bake at 425° for about 15 minutes.
    Yield:  one 8" or 9" pie shell Serving size: 1/8 pie shell

Note: recipe may be doubled for a two-crust pie.

Per serving:    117 calories,    7 g total fat (1.0 g sat fat),    2 g pro
12 g carb,    0.5 g fiber,    0 mg sodium,    0 mg cholesterol
Exchanges:    1 starch,       1-1/2 fat


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113


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