Anyone in the mood for pie? Well, one without a crust, just to save on some kcals and fat? OK, so maybe ignore the maple syrup I poured over it in the photos … *sheepish grin* ;-P
It’s time for Thanksgiving in the USA very soon and I always wonder how you guys survive Halloween and the seasonal obsession with all things pumpkin. From October, I find I can’t face the idea of pumpkin because of all the punkin-ing around on recipe sites. It’s totally insane.
Don’t get me wrong, I love pumpkin. Generally speaking, I am a fan of the gourd. They have magical properties, right? But in a hands down contest, I’d go sweet potato every time. Sue me, I really love sweet potato. So I’m a bigger fan of the Thanksgiving celebrations. Sure, there are pumpkins involved, but I say give it up for the sweet potato and say THANK YOU for being so delicious, versatile and a damned fine carbohydrate.
It’s also time to thank YOU for being such awesome readers too. I hope you love this. It really is like a pie filling and so so good topped with a little maple syrup. That’s traditional, right? I may have gone a little overboard with the maple in the photos … I love maple syrup. If you want an extra protein kick, it would be awesome served with vanilla or spiced protein fluff. Hell, it’s even good with yoghurt. Tried it, ate it, thoroughly enjoyed that too
I made no crust for this pie to keep the calories and fat content down. If you want to use this as a filling for a pie or tart crust, go right ahead, it would be superb. If you want to make a protein crust, try using a base of nuts, a little pea or rice protein powder, or maybe some coconut or quinoa flour, and a minimal amount of butter or coconut oil.
The macro-nutrient profile is provided below. It’s low in fat and sugars and has some fibre. Oh yeah, it has a good little protein kick too. If you don’t or can’t use an unflavoured casein, I’d opt for a vanilla casein as your best bet. You can then adjust the amount of vanilla you need accordingly. I used Professional Whey Micellar Casein, which is unflavoured and gives a great creaminess to the texture.
Boil or steam the sweet potato for this recipe. For the eggs, the weight given is without the shell. I also used Heinz 100% Fruity Pears as pears are not really at their best now here. The nice thing about baby food pears is that it’s just 100% pears with no additives, and it’s totally convenient
You can also double the recipe if you prefer a deeper dish pie or to make a 20cm (8 inch) pie.
This recipe is also squeaky CLEAN as well as gluten and wheat free. It can also be nut free if you use an alternative milk.
Energy to move, power to lift … and giving thanks for the opportunity to have and enjoy them.
Serves 4 to 6 (makes 1 x 18cm round or square pie)
240 grams cooked sweet potato
110 grams whole eggs (about 2 large)
110 grams 100% pear purée (baby food or homemade)
40 grams casein powder (e.g. Professional Whey Micellar Casein)
20 ml unsweetened almond milk (or coconut/grain/dairy milk)
1/4 teaspoon sea salt
2 teaspoons pure vanilla bean paste or extract
1/4 teaspoon roasted wattleseed, cinnamon, nutmeg, or other spice
2 teaspoons grated orange zest (optional)
Preheat the oven to 150℃. Line the base of an 18cm round pie dish with silicon baking paper or use a silicon pie dish for easy removal. I used an 18cm square dish as I wanted to be able to cut it into slices and for the pie to be fairly thin, as if I were using it to fill a tart crust.
Place all the ingredients in to the bowl of a food processor and process until the mixture is smooth. Taste the batter and, if you think it needs sweetener to suit your palate, go ahead and use a sweetener of your choice. The sweet potato and pear puree already add sweetness so just adjust it to suit you. I didn’t add any as I find it perfect as is. Just remember that it may affect the macro-nutrient profile, depending on which sweetener you use.
Pour the batter into the prepared pie dish. Place it on a tray and bake for about 20 – 25 minutes until set. It will be soft like pie filling but not runny or sloppy. More like a set custard … or sweet potato pie filling
Remove the pie dish to a wire rack to cool. Take care when lifting it out of the dish. This is where lining the base or using a silicon dish comes in handy. I find it helpful to use a large flat spatula to help lift it out on to a serving dish.
It will keep for a day or two, covered, in the refrigerator. As it has no added sugar or fat, it is best eaten as soon as possible.
Serve on its own, topped with vanilla or spiced protein fluff or yoghurt or … give in and pour a little maple syrup on top. I LOVE maple syrup with sweet potato. You don’t need much but … wow!
Creamy pie filling texture? YES …
Macros are based on average values for all ingredients except I have used the values for Heinz 100% Fruity Pears and for the casein powder I have used, as indicated above. If you use a different casein powder, the macros may change slightly. You can compare by clicking on the link above. The nutritional profiles are available on the website.
These macros are for the pie and don’t include any toppings.