Enjoy This Sweet Potato Pie Recipe Even When You Are on Diet

Southern Sweet Potato Pie: Health Benefits & Secret Recipe

Healthy Sweet Potato Pie | Sweat Potatoes History | Health Benefits | Secret Recipes | Ways to Enjoy Sweet Potatoes | Bottom Line

During the Thanksgiving season, our family loves to gather round for dinner. This time it was no different, I was sitting with my cousins on a cozy November evening discussing the Thanksgiving menu. While deciding on the menu, one cousin announced, “No Sweet Potato Pies for me!” like everyone else; she wanted to look perfect for her big day and was strict on her diet. With no one reacting to this outburst, she continued deciding on other items for the menu. While I am writing this blog to address the same myth that my family has, I have realized that it’s not only them having this assumption about Sweet Potatoes but many people. I told my cousin that I have been on a diet as well and still had Sweet Potato Pie occasionally because sweet potato baked with this special recipe contains around 100 calories with only a trace amount of fat and no cholesterol. She was shocked as she thought it wasn’t possible to make pies with lesser calories and be able to enjoy them.

Thanksgiving came and we all savored the pie that was baked using the special recipe that gives you a pie in around 100 calories per slice.

Let me introduce this breakthrough recipe to those of you who miss having this exquisite and divine dessert on special occasions. Let’s read a little about where sweet potatoes came from, how healthy and nutritious they are for us and lastly, the secret recipe to making pies the healthy way.

Is it possible to enjoy sweet potato pie when on diet?

Yes, and, don’t listen to anyone who tells you otherwise. We have given you recipes to make dessert with lesser calorie-content and we are back with yet another special recipe. In this article, we will share our way of indulging into the divineness of a sweet potato pie and still lose weight. Aren’t you excited? I bet you are.

The secret is to tweak a few ingredients and adjust the calories. Sure, there is a slight alteration to the taste but when you have decided to adapt a healthy lifestyle then it only makes sense to get rid of a few ingredients from your life forever. If you want to lose weight, you should always be willing to try new flavors that align with your weight loss plans.

Summary: It is possible to lose weight even when you occasionally consume pies. The only secret is modesty and knowing how to make your pie the healthy way. In this article we will share the method of making your pies healthy by tweaking a few ingredients. Read on.

Sweet Potato – A brief history

Sweet potatoes were originated in Peru, 5000 years ago. They are distantly related to the potato family. Although the darker sweet potatoes are often referred to as “yams” in parts of North America, the species is not related to True Yams.

The leaves of this plant are also edible but mostly the starchy roots are used in dishes. In some tropical areas, they are a staple food-crop. Apart from starch, they are rich in Dietary Fiber, Vitamin A, Vitamin C, and Vitamin B6.

In a study by the Center for Science in the Public Interest, the nutritional value of sweet potatoes was compared to other vegetables. Considering Fiber content, complex Carbohydrates, Protein, Vitamins A and C, Iron, and Calcium, the sweet potato is ranked highest in nutritional value, earning 184 points, 100 points over the next on the list, the common potato (NCSPC 2006). The Nutrition Action Health Letter similarly rated 58 vegetables according to Vitamin A and C, Iron, Copper, Calcium and Fiber, and Sweet Potatoes topped the list with 582 points compared to 434 for its nearest competitor, a raw carrot (NCSPC 2006).

One of the earliest published recipes that uses marshmallows was in a 1919 booklet from the Barrett Company on Sweet Potato and Yams, which suggests adding marshmallows to candied yams.**(Nov. 2012 Update- Saveur Magazine, Oct. 2011,  writes “ In 1917, the marketers of Angelus Marshmallows hired Janet McKenzie Hill, founder of the Boston Cooking School Magazine, to develop recipes for a booklet designed to encourage home cooks to embrace the candy as an everyday ingredient.” This booklet contained “the first documented appearance of mashed sweet potatoes baked with a marshmallow topping.”)  A decade later, Ida C. Bailey Allen’s Vital Vegetables (1928) gives readers a browned sweet potato with marshmallows recipe.

Sweet potatoes are filled with nutrients and are used as a major ingredient in the famous sweet potato pie.

Sweet Potato Pie

Sweet potato varieties with dark orange flesh are richer in vitamin A than light fleshed varieties and their increased cultivation is being stimulated in parts of Africa, where vitamin A deficiency is a serious health problem.

Sweet potato pie is a traditional dessert, originating in the Southern United States among the African Americans. It is usually served as a special dessert at Thanksgiving and Christmas in alteration with pumpkin pie.

Sweet potato pie is an African cuisine staple brought to the United States by the black, who made it using sweet potatoes and yams, a plant native to Africa. In the US, pumpkin was mostly used instead of sweet potato. Ever since, sweet potato pie has been a must-have dish at many African-American family get-togethers.

Health Benefits of Sweet Potato

1. Nutrition

• Carbs: 4 grams
• Protein: 4 grams
• Fat: 3 grams
• Fiber: 6 grams
• Vitamin A: 769% of the Daily Value (DV)
• Vitamin C: 65% of the DV
• Manganese: 50% of the DV
• Vitamin B6: 29% of the DV
• Potassium: 27% of the DV
• Pantothenic acid: 18% of the DV
• Copper: 16% of the DV
• Niacin: 15% of the DV

Learn more.

2. Good for Gut

Sweet potato is full of fiber and antioxidants, both which are amazing for digestive health and the gut.

Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species.

Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like Irritable Bowel Syndrome (IBS) and Infectious Diarrhea.

3. Anti-Cancerous

Sweet potatoes contain antioxidants that fight cancer cells and prevent them from multiplying.

Anthocyanins – a group of antioxidants found in purple sweet potatoes – have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach, and breast.

4. Good for Eye Sight

In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day.

5. Immunity Booster

Sweet Potatoes are a good source of beta-carotene, which can be converted to vitamin A and help support your immune system and gut health.

Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity

Summary: Sweet potatoes are an excellent source of beta carotene that supports healthy vision and vitamin A which is essential for a healthy immune system. The antioxidants in sweet potatoes help prevent cancer and the rich fiber content helps the gut remain healthy.

 

Recipe that lets you enjoy Sweet Potato Pie like never before

So, it is finally the moment to share the secret recipe for a healthy Sweet Potato Pie. This pie recipe will be a no crust recipe which will bring the calories down by at least 100 calories. The 3 secrets that I use in this recipe are:

• Pure maple syrup or honey instead of refined sugar in the filling.
• Olive oil instead of butter.
• No crust.

With these few changes, you will be able to enjoy a desert while being on your weight loss journey. You might not be familiar with the taste of the pie prepared in a different way but it is never too late to accustom yourself to new flavors when it comes to adapting a healthy lifestyle and aiming to lose weight.

Without any further ado, let me present to you the recipe.

Number of Servings: 8

Ingredients

1. 2 large sweet potatoes, cooked and mashed
2. 5 tsp olive oil
3. 1/2 cup maple syrup
4. 1 tsp vanilla
5. 1/4 tsp nutmeg
6. 2 eggs

Directions

1. Boil sweet potatoes until they are tender.
2. Take a large mixing bowl and mash boiled sweet potatoes in it.
3. Mix mashed sweet potatoes with eggs, syrup, vanilla, olive oil and nutmeg. Mix well.
4. Finally, pour final dough into the pan and bake 1 hour at 350 degrees.

In this dish there are 105 calories per serving.

Per serving calories are 105.

Summary: You don’t always have to load Sweet potato with calories. With our secret recipe, it is possible to enjoy this divine dessert under 110 calories on special occasions. By changing a few ingredients with better and healthier options, you can enjoy a warm and tasty slice of sweet potato pie this Thanksgiving without compromising on the calories. It may take a few tries to get the hang of the slightly different taste but you should be willing to do that if you want to enjoy the pie.

Other healthy ways to enjoy sweet potatoes

Sweet Potatoes are not just healthy but they can be used in a variety of other dishes that are less in calories and can be enjoyed when you are on diet. Pies are not the only way to enjoy this ingredient. Here is a list of other low-calorie snacks that you can enjoy using Sweet Potatoes:

1. Sweet Potato chips: Peeled, thinly sliced, and baked.
2. Sweet Potato fries: Peeled, cut into wedges or matchsticks, and baked or fried.
3. Sweet Potato toast: Cut into thin slices, toasted, and topped with ingredients like nut butter or avocado.
4. Mashed Sweet Potatoes: Peeled, boiled, and mashed with milk and seasoning.
5. Baked Sweet Potatoes: Baked whole in the oven until fork-tender.
6. Sweet Potato hash: Peeled, diced, and cooked with onion in a pan.
7. Spiral Sweet Potatoes: Cut into spirals, sautéed, and sauced.
8. In baked goods: Sweet Potato puree adds moisture without fat.

The Bottom Line: Sweet Potato

Sweet potatoes are highly nutritious and are rich in fiber, antioxidants, beta-carotene and vitamin A. These vitamins have numerous health benefits like promoting gut health, brain health and immunity.

Although it can be cooked in many different ways, but Sweet Potatoes are most famously used in pies. It became an African cuisine tradition brought to the United States by slaves, who made it using sweet potatoes and yams, a plant native to Africa, instead of pumpkin. Ever since, sweet potato pie has been a must-have dish at many African-American family gatherings, especially Thanksgiving.

But people on diet feel like they cannot enjoy the goodness of a warm slice of sweet potato pie. We broke this myth in the article by introducing a healthy way of preparing the sweet potato pie. With little alterations, you can enjoy the pie and still lose weight.

Tweak little ingredients here and there like use olive oil instead of butter and skip the crust altogether and you will be able to achieve a sweet potato pie slice in less than 110 calories.

In this article, we have proved why sweet potatoes are a must have ingredient in your fridge while you are on your weight loss journey.

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How long should sweet potatoes boil for?

For one pound of sweet potatoes, cover the pan and cook sweet potatoes in the boiling salted water 20 to 25 minutes or until just tender.

Is it better to boil or bake sweet potatoes?

From a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato.

Does sweet potato pie require refrigeration?

If you are making the pie more than a day in advance, cover the pie with plastic wrap and refrigerate for up to 4 days.