Breaking Pie

Well, it was one hell of a week. I worked nearly every long weekend since March. Currently so happy to have two days off in a row where I can just stay home and do nothing but catch up on sleep, cuddle with furry friends, and hangout with my best friend.

On a rainy (lazy) day like today, it only feels right to warm up to some homemade pie. Well partially – yes, I got a frozen pie shell … Dietitians buy pre-made foods sometimes too! It’s convenient and easy).

When I first started working as a dietitian, I was afraid to tell people what I do as a profession. Every time I had gone out, they’d ask me for permission to order a side of fries instead of salad, or they’d throw in a couple sentences justifying to me what they ordered. They seem to have this preconceived notion that Dietitians are about ‘dieting’ (I don’t know if it is the name of our profession and the fact that it has the word “diet” in it). Everyone would think that dietitians tell people what to eat, or that they’d be judged for their food choices. I didn’t want to be that  person they thought I would be. But most of all, I didn’t want to be a source of stress when they ate!

Today, I am incredibly proud to be in this profession. Dietitians are a lot of things: nutrition experts – yes, a little nerdy sometimes -yes, but judgemental is not one of our the defining features. I believe I can speak on behalf of my colleagues, when I say to you: I will not tell you what you can or cannot eat; I will listen to your needs and help guide your choices to meet your health goals.

If, for some reason, you had an experience in the past and have reason to believe in these assumptions, I hope you find the courage to give us another chance. A chance to prove your assumptions wrong. Because we’re all humans, and as wonderful as life is, it is not easy. As nutrition experts, we’re here to answer questions you may have; and as healthcare professionals, we’re here here to guide you in making decisions around your health so that you can live the life you want to.

And truth be told, as a dietitian, we probably get judged more than anything. So here’s some pie to breaking down walls and removing judgement.


Pumpkin Pie




  • 1 can (398mL) of Pumpkin Puree

  • 1/4  14oz can (75mL) of Sweetened Condensed Milk

  • 2 eggs
  • 1 tsp Cinnamon, ground
  • 1/4 tsp Nutmeg, ground
  • 1/4 tsp Allspice, ground
  • 1 Frozen pie shell (or 2 if you’re feeling like a double-crusted pie)


  1. Preheat oven at 375 degrees F.
  2. Bake pie shell for 10 minutes and remove from oven.
  3. In a large bowl, whisk together pumpkin puree, condensed milk, eggs and spices until a smooth mixture is formed.
  4. Pour into pie shell and return to oven to bake for 30-45 minutes or until the filling is set in the centre.
  5. Let cool completely on a wire rack before serving.



Nutritional Facts

For those who are curious…..

But let’s get real. You’re not going to have this because of its nutritional content, you’re going to have this because you want to enjoy something sweet. 

Sometimes, you just need that slice of something good. If you love it, there’s a way to fit it in. Food isn’t a currency, you don’t need to “earn” it to enjoy it. A big part of health and nutrition is our relationship with food. So stop obsessing over what you can or cannot, should or should not eat. Stop trying to justify why you’re eating that slice of pie; you don’t need to earn the right to enjoy food. Eat for the right reasons, check in with your hunger cues and most of all, savour every bite.

Per Serving

Calories: 200 kcal
Fat: 9.5 g
Carbohydrates: 25 g
Fiber: 2.5 g
(Net Carbohydrate:  22.5 g)
Protein: 5 g

A source of:

Vitamin A



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