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Holiday sweet potato pie without the guilt

Add a healthy-ish dessert to your holiday fare
Add a healthy-ish dessert to your holiday fare
© 2010 Liz Wall,

If you look forward to this time of year for the pumpkin pie, then you'll love this guilt-free sweet potato pie recipe. There is no sugar and it is sweetened with brown rice syrup which lets the natural sweetness of the delicious potatoes shine through. You can pick it up at most natural food stores like Your Dekalb Farmer's Market and Sevananda Natural Coop in L5P. The crust is also made with whole wheat flour to give it an added bump of nutrition. Of course, once you pile on the whipped cream you may lose a bit of the lo-cal factor but heck, that's what the holidays are all about!

As a note, this recipe uses Trader Joe's unsweetened soy creamer which can be replaced with heavy cream or condensed milk if you're not trying to be dairy-free. Also, if you're short on time a frozen pie crust and/or canned sweet potato puree will work just fine. This recipe makes 2 pies.

Ingredients - Crust

  • 1 cup all-purpose flour
  • 1 cup whole wheat pastry flour
  • 1 tsp sea salt
  • 1/4 cup water
  • 2/3 cup chilled shortening

Ingredients - Filling

  • 4 cups cooked sweet potato puree
  • 2 1/4 cups unsweeted soy creamer (or heavy cream)
  • 1 3/4 plus 2 tbsp brown rice syrup
  • 1 tsp sea salt
  • 2 tsp cinnamon
  • 1 tsp juice squeezed from freshly grated ginger
  • 1/2 tsp allspice
  • 1 tsp vanilla extract
  • 4 slightly beaten eggs

Directions - Crust
Sift dry ingredients into a bowl. Remove 1/3 cup of the mixture and put in a separate bowl, then stir water in to create a smooth paste. Cut the chilled shortening into the dry mixture in the first bowl with pastry blender or large fork until they are the size of small peas. Stir the flour paste into the dough, then work it with your hands until it forms a ball. Cover well and chill in the refrigerator for 12 hours.

Directions - Filling
Prick ungreased sweet potatoes with a fork and bake in a 350 degree oven for 1 hour or until soft. Remove the sweet potato meat from the skin and put it through a ricer, hand blender, or food processor to mash. Starting with the sweet potatoes, add each ingredient one at a time to a mixer at low speed until mixture is well blended and smooth.

Directions - Baking
Take the pie dough out of the fridge and let it come to room temperature (at least 1 hour). Divide the dough in half. Put one half on a large, smooth surface (a sheet of silpat works great) and roll from the center of the dough to the edges with a rolling pin until dough is about 1/8 inch thick. Put the dough in a 9" pie pan and cut the edges with a sharp knife. Repeat with the other half of the dough.

Pour the sweet potato mixture into the pie shells. Bake for 15 minutes at 425 degrees and an additional 45 minutes at 350 degrees or until an inserted knife comes out clean.

Each pie yields about 10 pieces of pie.

Nutritional Info (per serving)
Calories: 290; Fat: 11g; Cholesterol: 46mg; Sodium: 300mg; Total Carbs: 45g; Dietary Fiber: 2g; Protein: 3g


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