Raise your hand if you’ve never had sweet potato pie. Much like pumpkin in its consistency, sweet potato pie is custard-like and creamy, but the spices in this recipe create a dessert that is nothing short of heavenly. Trust me on the coriander… I hesitated on that one too.
In my family, no one likes to break tradition (except yours truly), and this pie seemed to set off some alarms. Or maybe it was the color, or the thought of a soggy crust (which this does NOT have)… either way, I got to take most of it home from our family Christmas gathering. Yeah! More for us!
How healthy is sweet potato pie?
Sweet potatoes are loaded with vitamins and minerals that are essential for maintaining optimal health. For starters, they’re rich in beta-carotene, which is a precursor to vitamin A and an antioxidant that can help to protect the body from harmful free radicals. Consuming sweet potatoes in the right quantities can enhance brain function, support the immune system, and manage diabetes. This makes sweet potato pies a healthy choice to consume essential nutrients that are important for a healthy diet.
One of the key benefits of sweet potato pie is its ability to boost brain function. Sweet potatoes contain choline, which is a nutrient that is essential for the development and function of the brain. Choline can help to improve memory, concentration, and cognitive function, making sweet potato pie a great choice for students or anyone who needs to stay sharp throughout the day.
In addition, sweet potato pie can also help to support the immune system. Sweet potatoes are rich in vitamin C, which is an important nutrient that can help to prevent and fight off infections. Vitamin C is also a powerful antioxidant that can help to protect the body from oxidative stress and inflammation, which are two of the leading causes of chronic disease.
Sweet potato pie can also be a great choice for those who are managing diabetes. Sweet potatoes have a low glycemic index, which means that they don’t cause a rapid spike in blood sugar levels. This can help to prevent insulin resistance and improve overall blood sugar control, making sweet potato pie a healthier choice than other sugary desserts.
Is it OK to eat sweet potato everyday?
The answer is not a simple yes or no – it depends on your individual dietary needs and goals.
Sweet potatoes are considered a starchy vegetable, which means that they contain more carbohydrates than non-starchy vegetables like broccoli or spinach. A medium-sized sweet potato typically contains around 20 net carbs, which is something to keep in mind if you’re counting carbs as part of your diet. If you’re trying to stay within a certain daily carb limit, you may want to choose sweet potatoes only occasionally rather than every day.
However, it’s important to note that sweet potatoes are also loaded with important nutrients like vitamin A, vitamin C, and potassium. They’re also a good source of fiber, which can help to promote digestive health and keep you feeling full and satisfied. So, if you’re not following a strict low-carb diet and you enjoy eating sweet potatoes, there’s no need to avoid them altogether.
It’s also a good idea to vary your vegetable choices throughout the day, rather than relying solely on sweet potatoes. While sweet potatoes are a healthy and nutritious food, it’s important to eat a variety of different vegetables to ensure that you’re getting a wide range of nutrients. Mix things up by incorporating leafy greens, cruciferous vegetables, and other colorful veggies into your diet.
Sweet Potato Pie
Ingredients
- 1- 9 ″ pie crust chilled
- 2 cups mashed cooked sweet potatoes
- 3/4 cup packed brown sugar
- 1/2 cup granulated sugar
- 1 1/4 teaspoon ground coriander
- 1/2 teaspoon freshly grated nutmeg
- 1/2 teaspoon cinnamon
- 1/8 teaspoon salt
- 1/4 cup 1/2 stick butter, melted
- 2- 5 oz cans evaporated milk 1 1/4 cups evaporated milk
- 3 large eggs
- 1 Tablespoon vanilla
Instructions
- Boil three sweet potatoes, with their peeling on, in a covered pot over medium heat, until the sweet potatoes are very soft and tender. Test with a sharp knife. If there is any resistance, boil until a knife penetrates the potatoes smoothly. Remove potatoes from the water and let them cool. When they’re cool enough to handle, peel potatoes, cut into chunks and place in a large bowl or food processor. Mash potatoes thoroughly until completely smooth.
- Measure two cups of the sweet potato mash and place it into a medium sized pan with the packed brown sugar, all of the spices, salt, the 1/2 stick butter, and one 5 oz can of evaporated milk. Cook on low for about 5 minutes, whipping with a wire whisk until butter and brown sugar are completely melted, and the mixture is blended, smooth and just beginning to bubble. Remove from heat and let cool in the pan.
- In a medium sized bowl, beat the three eggs with a fork. Add the second 5oz can of evaporated milk, granulated sugar and vanilla to the eggs, and continue beating until creamy. Pour the cooled sweet potato mixture into the egg mixture. Blend thoroughly with a whisk and refrigerate mixture overnight or use immediately.
- Pour into a 9-inch prepared crust.
- Place a cookie sheet into the oven. Preheat oven to 450 degrees F. Place pie directly onto preheated cookie sheet, and bake for 10 minutes to set the crust, and to keep it from getting soggy. Turn the oven down to 325 degrees F. and bake for another hour. The crust should be brown and the sweet potato mixture will be puffed up, but still slightly wiggly in the center. After 1 hour, remove pie and place onto a wire rack to cool. The pie will firm up more as it cools.
- Serve room temperature with whipped cream.
