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Healthy Holiday Protein Sweet Potato Pie

Updated on October 6, 2017
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Is this pie Healthy?

We have all been suckered into eating something completely unhealthy with the premise it was healthy. Marketers attempt to persuade us into thinking something is "healthy" by using words like "Gluten-free" or "organic sugars". News flash, just because something is Gluten-Free doesn't mean it's instantly healthy. Heroin is Gluten Free. I'm not going to take Heroin thank you very much. While Sugar is delicious, organic sugar isn't going to help anyone with diabetes no matter how fresh off the cane it is. My recipe below is as healthy as a dessert can be while still keeping the integrity of a delicious holiday pie. This is a truly guilt-free, holiday dessert. As with any recipe, you can feel free to add or subtract any of the ingredients you may be allergic to.

Ingredients

  • 3 medium-sized Sweet potatoes
  • 3 medium-sized Yams
  • 1 tbsp Coconut Oil
  • 1tbsp Splenda brown sugar
  • 1/2 cup evaporated milk
  • 4 egg whites
  • 1 whole omega 3 egg
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon Ground Cinnamon
  • 1 teaspoon vanilla extract
  • 2 tablespoons banana flavor protein powder
  • 2 tablespoons Chocolate flavor protein powder
  • 1 9 inch unbaked pie crust

Preparation

  1. Preheat oven to 350 degrees F.
  2. Bake sweet potatoes for 1 hour in the oven on a baking sheet. When done, let cool. Scrape the pulp out of the skin, transfer to a large bowl, and mash. Set aside.
  3. In a medium bowl, beat together coconut oil, brown sugar, until creamy. Add eggs, vanilla, cinnamon, nutmeg, and protein. Add evaporated milk and stir mixture into sweet potatoes. Beat together with a mixer until smooth and pour into an unbaked pie shell.
  4. Bake on the bottom rack of oven for 1 hour or until center of pie is firm. Serve warm. Add a dollop of whipped cream if desired. For an even Healthier Pie option, don't use a crust at all, just put the mixture on wax paper covering your pie pan.

Why Are We using Yams AND Sweet pototatoes

Why are we using yams and sweet potatoes anyway? Why Both, Can't we just use sweet potatoes? Yes, you can use just sweet potatoes but if you do that you miss out on the benefits from the yams. Contrary to popular belief, yams and sweet potatoes are different. Compared with yams, sweet potatoes are lower in calories and have far more beta-carotene (11.5 compared with 0.07 milligrams for each one-half cup), an antioxidant nutrient thought to guard against certain cancers.

Sweet potatoes also have a lower glycemic index number than yams, meaning their carbohydrate is released more slowly into the bloodstream.

This doesn't mean yams aren't nutritious –they are a good source of fiber and potassium. Here's how sweet potatoes and yams compare nutritionally:

Sweet potato, 1/2 cup (100 grams), baked with skin:

90 calories, 0 grams fat, 20 grams carbohydrate, 3.3 grams fiber, 2 grams protein, 475 milligrams potassium, 20 milligrams vitamin C, 0.28 milligrams vitamin B6, 11.5 milligrams beta-carotene.

Yam, 1/2 cup (100 grams), baked with skin:

116 calories, 0 grams fat, 27 grams carbohydrate, 4 grams fiber, 1.5 grams protein, 670 mg potassium, 12 milligrams vitamin C, 0.23 milligrams vitamin B6, .07 milligrams beta-carotene.

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