Sweet potato pie is a southern classic. It's often served for Thanksgiving, but it can be served any time of the year! Kids love this one, since it's sweeter than most side dishes. If you're looking for a healthy sweet potato pie, we have the perfect one for you here. Let's check it out.
Ingredients:
For Crust:
1 1/4 cups flour
1/4 teaspoon sugar
1/3 cup skim milk
2 Tablespoons vegetable oil
For Filling:
1/4 cup white sugar
1/4 cup brown sugar
1/2 teaspoon salt
1/4 teaspoon nutmeg
3 large eggs, beaten
1/4 cup canned evaporated skim milk
1 teaspoon vanilla extract
3 cups sweet potatoes, cooked, mashed
Directions:
1. Preheat oven to 350 degrees F.
To prepare crust:
2. Combine flour and sugar in bowl.
3. Add milk and oil to flour mixture.
4. Stir with fork until well mixed. Then form pastry into smooth ball with your hands.
5. Roll ball between two, 12-inch squares of waxed paper, using short, brisk strokes, until pastry reaches edge of paper.
6. Peel off top paper and invert crust into 9-inch pie plate.
To prepare filling:
7. Combine sugars, salt, nutmeg, and eggs.
8. Add milk and vanilla. Stir.
9. Add sweet potatoes and mix well.
Putting it together:
10. Pour mixture into pie shell.
11. Bake for 60 minutes or until crust is golden brown. Cool and cut into 16 slices.
Yield: 16 servings Serving size: 1 slice
Each serving provides:
Calories: 147
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 40 mg
Sodium: 98 mg
Total fiber: 2 g
Protein: 4 g
Carbohydrates: 27 g
Potassium: 293 mg
Health Benefits of Sweet Potatoes
Sweet potatoes are a great choice for a healthy diet. They don't taste as boring as some other healthy foods do, kids love them, and they're packed with nutrients. What more could you want? Let's check out the health benefits of sweet potatoes.
Sweet potatoes are an excellent source of vitamin A. Vitamin A helps promote healthy vision and a healthy immune system. Low levels of vitamin A have been connected with a poorly-functioning immune system. A lack of vitamin A in your diet can also lead to gut inflammation.
Vitamin C and manganese are also found in high quantities in sweet potatoes. Vitamin C is essential to a healthy immune system and healthy skin. Manganese helps the body metabolize fat and carbs, making sweet potatoes a good food for those on a diet or otherwise trying to watch their weight.
Since sweet potatoes contain antioxidants, they may have anticancer effects. Antioxidants have been shown to slow the growth of cancer cells. In particular, the antioxidants found in purple sweet potatoes have been shown to lower the risk of colon cancer in mice, suggesting a similar effect in people. Antioxidants are powerful aids for our body, and are essential parts of a healthy life.
Sweet potato pie is a great choice for Thanksgiving, or any other hearty meal of the year. It's delicious, loved by many, and offers a number of nutritional benefits. There's no reason not to try this great recipe. Once you have, head on back to our site to check out some of our other dozens of healthy recipes. Happy cooking!
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