Are you looking for a sweet potato pie that is good for diabetics? Your search is over. After five years of trial and error; you can enjoy this dessert. It is a safe choice that will please your sweet tooth. The sweet potato, sweetened by nature, contains complex carbs so its sugar is absorbed slowly making it healthy for diabetics.
Serving size 1/8 pie | Calories 160.3 | Saturated fat 1.6g; Polyunsaturated fat 2.6g; Monounsaturated fat 2.1g | Fiber 1.8g | Carbs 21.8g | Sodium 85.4mg | Protein 2.0g | Cholesterol 34.4 mg | Potassium 203.8mg | Sugar 3.8g
Vitamins: A 3.3%; B-12 1.8%; B-6 0.9%; C 0.3%; D 0.7%; E 0.8%; | Calcium 1.3% | Copper 1.7% | Folate 1.1% | Iron 6.0% | Magnesium 1.0% | Manganese 8.4% | Niacin 0.2% | Pantothenic acid 1.3% | Phosphorus 2.1% | Riboflavin 2.6% | Selenium 3.7% | Thiamin 1.3% | Zinc 1.3%
- 3 cups – Sweet potato, baked (2 pounds raw)
- 1 pound – Butter, unsalted (1 stick/pat)
- 4 large – Eggs
- 1 tablespoon – Lemon juice (100% juice; bottled or fresh squeezed
- ¼ teaspoon – Salt
- 1 tablespoon – Cinnamon, ground
- 1 teaspoon – Nutmeg, ground
- 4 tablespoons – Vanilla extract
- 3 tablespoons – XyloSweet all natural xylitol sweetener (optional; add more or less to meet your taste)
- ¼ teaspoon – Allspice, ground
- ¼ cup – Pecans, chopped
- 2 tablespoons – 100% whole wheat flour
- ¼ cup – Silk unsweetened Cashew Milk (you can use the milk of your choice)
♦ Chez Gordy Note: For those outside the US, this site, ‘foodgeeks.com’, offers conversions
- Preheat oven to 325°.
Sweet potato prep and steaming
- Clean each sweet potato from tip to toe in cool water using a brush.
- Dice them into ¼” – ½” cubes. Cut off the tips of each potato and throw them away. Do not remove the skin. It is high in fiber and a source of beta-carotene (an antioxidant that turns into vitamin A), potassium, and iron.
- Place the diced sweet potatoes into a steamer with 1 cup of water, cover, and steam for 7-9 minutes.
NOTE: the sweet potatoes should be at least ½ inch above the water.
Sweet potato custard prep
- Add all the dry ingredients to a mixing bowl. Mix them well using a whisk or wooden spoon/fork.
- Add the other items (except for the pecans) and blend using a handheld blender. Make sure the custard is lump-free. NOTE: It is helpful to dip the tip of a spoon in the custard and taste it to see if it is sweet enough.
- Now add the pecans and stir (with a plastic spatula) to mix everything together.
- Remove pie crust from the freezer and plastic bag.
- Place on cookie sheet.
- Pour half of the mixture into each pie crust. Spread the mixture evenly for proper baking.
- Put them in the oven and bake for 75-90 minutes or until crust is brown and pie is done. Insert the tip of a dry knife into the middle of the pie, if it is clean when you remove it, remove the pie from the oven. Otherwise, turn the oven off and let the pie remain for another 15 minutes.
Preparation time: 20 minutes Cooking time: 75-90 minutes Total time: up to 110 minutes Servings: 16 slices (2 regular pies; not deep dish)
♣ Chez Gordy ‘Sweet Potato Pie – Diabetes Beater’ Tips:
- Use a timer.
- Frozen 9 inch non-deep dish pie crust selection: Look for the crust with no more than 1 gram of sugar per slice. The brand I use is Kroger’s traditional pie crust.
Among root vegetables, sweet potatoes offer the lowest glycemic index rating. That’s because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer. It’s time to move sweet potatoes to the “good” carb list. Many of the most popular diets these days have already. – foodreference.com
Nutrition info courtesy of SparkRecipes | Benefits of Sweet Potato – Chef Ann | Sweet Potato Ranks Number 1 In Nutrition of All Vegetables | Sweet potato, raw – USDA | Sweet Potato Glycemic Index | Sweet potatoes – whfoods.org | What Nutrients Are in the Skins of Sweet Potatoes? – livestrong.com
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