Crustless sweet potato pie (see below for recipe) is the rich and creamy healthy dessert that you’ll crave this holiday season. Packed with vitamins, minerals, and antioxidants, crustless sweet potato pie is not just easy to make but also may be enjoyed with less guilt. This recipe does not contain butter, evaporated milk, or condensed milk; with gluten free, sugar free, egg free and vegan options, this nutritious sweet potato pie is one you can feel good about serving to the entire family. A mouthful of this custard pie is going to taste so decadent, it will be difficult to believe that a slice contains fewer calories than a nutrigrain bar as well as the benefit of knowing exactly what ingredients went into it.
Sweet potatoes have many nutritional benefits:
- 1 cup (328 g) mashed boiled sweet potato contains 249 calories, 58 g carbohydrate (19 g sugar, 8.2 g fiber), 4.5 g protein, and 0.5 g fat.
- Also contains calcium (88.56 mg, 7% DV), iron (2.36 mg, 13% DV), potassium (754.40 mg, 16% DV), vitamin A (2581.36 mcg, 287% DV), thiamine (0.184 mg, 15% DV), riboflavin (0.154 mg, 12% DV), niacin (1.765 mg, 11% DV), pantothenic acid (1.906 mg, 38% DV), pyridoxine (0.541 mg, 32% DV), folate (19.68 mcg, 5% DV), vitamin C (42.0 mg, 47% DV), vitamin E (3.08 mg, 21% DV), vitamin K (6.9 mcg, 6% DV), copper (0.31 mg, 34%), magnesium (59.04 mg, 14% DV), manganese (0.872 mg, 38% DV), phosphorus (104.96 mg, 8% DV), selenium (0.66 mcg, 1% DV), sodium (88.56 mg, 4% DV), and zinc (0.66 mg, 6% DV).
- Sweet potatoes are high in vitamins, minerals and antioxidants (such as beta carotene, vitamin C, vitamin E, flavonoids and polyphenols), which strengthen the immune system and protect against cardiovascular disease, high cholesterol, eye disease, dementia, chronic inflammation, infections, aging, and certain types of cancer.
- The potassium in sweet potatoes may help lower blood pressure and reduce the risk of heart disease and strokes.
- The manganese in sweet potatoes may help promote wound healing through production of collagen and reduction in inflammation. Manganese also plays important roles in promoting bone health as well as thyroid and brain/neurologic function.
- The fiber in sweet potatoes is helpful in preventing constipation and promoting general gut health by shifting the balance in favor of “good bacteria”, but in excess (where the amount can vary depending on the individual) can lead to bloating, cramping, and diarrhea.
- Sweet potatoes are high in carbohydrate (mainly starch); in addition, their glycemic index, which is a measure of how quickly blood sugar rises after a meal, can vary from low to medium to high depending on how they are cooked, with boiling resulting in lower values compared to baking, roasting, or frying. Therefore, people with type 2 diabetes need to be mindful of cooking method and portion size when consuming sweet potatoes as large quantities should likely be avoided.
- Sweet potatoes are high in oxalate, which can decrease absorption of calcium and iron as well as increase the risk (in some individuals) of developing calcium oxalate kidney stones. People at risk for developing this type of kidney stone should exert caution and limit their consumption of sweet potatoes.
- People with a sweet potato allergy should avoid sweet potatoes as allergic reactions may include rash, mouth/throat swelling, difficulty breathing, nausea, vomiting, and abdominal pain. Anaphylaxis from sweet potatoes is extremely rare.
|Crustless Sweet Potato Pie (Yields 8 slices)|
15 oz (1 can) sweet potato puree
½ cup almond milk or oat milk or whole milk
¼ cup granulated sugar or coconut sugar or swerve
⅓ cup almond flour or all purpose flour
2 large eggs (beaten) or 2 tablespoons cornstarch
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
¼ teaspoon ground ginger
½ teaspoon ground nutmeg
½ teaspoon salt
1) Preheat oven to 375 degrees F. Grease a 9-9.5 inch pie dish.
2) In a large bowl, whisk or stir together all the ingredients until smooth, scraping the sides of the bowl as needed to ensure complete mixing.
3) Spread the batter evenly into the pie dish
4) Bake at 375 degrees F for 40-45 minutes until the edges are browned and set. The custard may still appear to jiggle when the pie is removed from the oven and that’s ok; the filling will continue to set as the pie cools. Allow to cool completely prior to placing covered in the refrigerator for 6-8 hours, during which time the pie will become considerably more firm. Cut into slices and serve with whipped cream as desired.
Nutritional Information Per Serving (With 8 servings total in the pie)
Using whole milk, eggs, and all purpose flour:
Gluten free options:
Vegan options using almond milk, cornstarch, and all purpose flour: