Awareness about gluten and dairy intolerances has been on the rise lately, partially because of all the recent science and studies done alerting people of these health issues, and partially because people are realizing they don’t feel good and are understanding that it has to do with diet. Even if you don’t have Celiac disease (the main disease having to do with gluten intolerance) or are deathly allergic to lactose, cutting down on grain and dairy has health benefits.


Refined grains are dominating our food industry, and they add little to no nutrients while simultaneously adding calories. A refined grain has lost its components- the bran and germ- where all the nutrients are stored (such as b-vitamins, niacin, fiber and folate) and is left with the starchy endosperm, which has no nutrient content. Refined grains can be found in all-purpose flour products, such as white bread (even in some wheat breads, make sure you check the label before buying!), cakes, cookies and crackers.

What to eat:

Switching to whole grain products, sprouted grain products or reducing refined grain intake in general can boost energy (thanks vitamin B!) and help maintain a healthier weight. Replacing grain flours with gluten free flours such as almond meal, buckwheat and teff are good options as well.


Reducing dairy intake is also beneficial to health. Studies have shown dairy is a contributor to acne, can increase chances of ovarian and prostate cancer (both due to the extra hormones floating around the body), and can trigger irritable bowel syndrome symptoms (think gas, cramps and diarrhea).

What to eat:

There are many vegan milk, cheese and butter alternatives that provide the same creamy and fatty consistency and texture without all the bad stuff! Try full-fat or lite coconut milk, almond milk, vegan butters, coconut oil and vegan cheese varieties. Even upping intake on leafy green vegetables provides good sources of calcium. Just be sure to replace the dairy with a substantial alternative to prevent calcium and vitamin D deficiencies.

So, if you have gluten and dairy allergies or just want to try something new, but at the same time want to enjoy the delicious traditional food of Thanksgiving, look no further: dairy and grain free Pumpkin Pie to the rescue!

Dairy and Grain-Free Pumpkin Pie with Coconut Milk Whipped Cream


1 cup almond flour or nut flour of your choice
3 tbsp of coconut oil plus some to grease pie pan
1 egg
1/4 - 1/2 tsp cinnamon, or to taste

Items in bold are produced locally and can be bought at the PFC and Markets


2 cups of homemade pureed pumpkin with excess liquid drained
3 eggs
 ¼ cup of honey or maple syrup (or to taste)

1 tbsp of pumpkin pie spices
1 tsp vanilla
coconut milk to thin (no more than about ⅓ cup)

Items in bold are produced locally and can be bought at the PFC and Markets

1 hour and 10 minutes total time

1. Preheat oven to 325.
2. Grease pie pan with coconut oil and mix crust ingredients by hand in a medium sized bowl.
3. Press crust into bottom and sides of pie pan and put in the oven while making the filling.
4. In the same bowl combine the filling ingredients (except coconut milk) and mix using an immersion blender. If you don't have one of these, use a regular blender or food processor. A hand-mixer will not get it as smooth! It should be smooth and spreadable, but not really pourable. Add coconut milk if needed to thin slightly.
5. After 10-15 minutes, remove the crust as it barely starts to brown.
6. Pour/smooth the filling over the crust and return to oven for about an hour or until center is no longer jiggly. Will set more as it cooks.
7. Top with coconut cream and some chopped pecans.

Coconut Milk Whipped Cream


1 can full fat coconut milk, refrigerated for 24 hours
1-2 tbsp powdered cane sugar
1/2 tsp pure vanilla extract


1. Open the can and scoop out the top, solidified, hard layer of coconut milk into a mixing bowl
2. Blend the chunks of milk on high until it becomes liquefied
3. Slowly sift in powdered sugar and vanilla extract
4. Blend on high until light and creamy and peaks form
5. Serve on top of dairy free and grain free pumpkin pie!