Health

Sweet Potato Pie Recipe For Healthy Living

The potato nutrition, in all its glory and goodness, does not just end in its multiple benefits for the human body and health. Potatoes still have a reputation in the fact that it can be prepared in various ways while retaining its health benefits. One of such creative culinary innovation is making potato pie. Have you ever heard of that before —potato pie, and wondered how you could make a healthy one for yourself and your family? Well, your search engine request has been answered! Come, let’s open up this sumptuous pie and unravel its recipes.

Ingredients:

The ingredients you would need include butter, sugar (or preferred alternatives), lightly beaten eggs, milk (evaporated), salt, powdered nutmeg, vanilla extract, and cinnamon. And, of course, you need potatoes, and a pie shell, to bake them in.

Directions:

  • Rinse your potatoes and peel the skin (some prefer to peel after boiling). Place in a medium pan with just enough water to cover what you have therein. 
  • Heat the potatoes on a stove at a reduced heat. To prevent overboiling, which can increase the undigestible carbs, boil with the pot uncovered, to reduce pressure. After boiling for about 12-15 minutes, drain water. Mash the potatoes to a smooth point. After, allow cooling to about the room temperature.
  • Get another bowl. Add a corresponding amount of butter and sugar/or alternative, add eggs and stir thoroughly. When blended, add milk, a portion of the mashed sweet potatoes, add salt, the vanilla extract, nutmeg, and cinnamon. Mix thoroughly. Pour the mixture into the pie shell. Take to the oven and bake at about 350 degrees F for about 50-60 minutes. If you prefer a crusty texture, you can increase the temperature to about 450 degrees F, for the first 15 minutes and lower it to 350 degrees after. Bake until when you insert a knife in the center, and it doesn’t get stained.

When the time is done, allow it to cool.

Result:

The pie should puff as it comes out of the oven and should begin to sink as it cools. 

For 1 pound of sweet potato, your butter and milk should be about 1/2 cup, use 2 eggs, 1/2 teaspoon of nutmeg & cinnamon, and 1 teaspoon of vanilla extract. Vary measurement or ingredient according to your preference. However, this should give about 370-380 calories.

NB: If you are conscious about health choice, regulate your potato nutrition by managing the quantity of potatoes to cook. Baked potatoes have more calories than when boiled. And typically, about 80 grams of potatoes contain 11.8grams of carb when raw, 15.7grams when boiled, and 17.8grams when baked. So, be mindful of the ingredients you use.

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