Savor the Flavors

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

maple pecan pie

Savor the Flavors

It’s okay to enjoy a small indulgence – an ounce of dark chocolate, a small whole grain fruit bar – every day, as long as you keep the portion reasonable and within your energy needs.

Just remember to make these treats worthwhile by focusing on quality ingredients, like dark chocolate, spices, and fruits, rather than highly processed ingredients, like hydrogenated oils, high-fructose corn syrup, and preservatives.

Most importantly, savor the flavors and really enjoy your treat.

Recipe of the Day:  Sweet Potato and Pecan Maple Pie

Active Preparation Time:  28 minutes

Total Preparation Time:  1 hour 25 minutes

This rich, nutty pie is perfect for a holiday like Thanksgiving or Christmas.

You won’t believe this dairy-free pie with a whole grain crust is sweetened with only a touch of maple syrup.

And it’s just as good the next day.

Makes 10 servings (1/10th pie each)

2 large sweet potatoes, peeled and coarsely chopped

3 cups plus 5-6 tablespoons water

1-1/2 cups whole wheat pastry flour

1/2 cup pecan meal (see Note)

5 tablespoons soft dairy-free margarine

1/4 cup plus 1 teaspoon maple syrup

1 cup vanilla plant-based milk

2 tablespoons cornstarch

1/4 teaspoon cloves

1/4 teaspoon allspice

1-1/4 teaspoons cinnamon

1/2 cup coarsely chopped pecans

*Use as many organic ingredients as possible.

1.  Preheat the oven to 375°F.

2.  Place the sweet potatoes in a medium pot and cover with the 3 cups of water.  Cover with a lid and boil over medium heat for about 20 minutes, until the sweet potatoes are tender.  Drain well, return the sweet potatoes to the pot and mash with a potato masher to form a smooth mixture, and set aside.

3.  Meanwhile, mix together the whole wheat pastry flour and pecan meal in a small bowl.  Cut in the margarine using a fork or a pastry cutter until crumbly.  Add the water, 1 tablespoon at a time, and mix with a wooden spoon into a stiff dough.  On a lightly floured surface, roll the dough out to fit a 9″ pie pan.  Place the pie crust into the pan; you may need to shape and press it into the pan with your fingers.  Score with a fork.  Bake for 10 minutes.  Remove from oven.

4.  To make the filling, add 1/4 cup maple syrup to the pot with the mashed sweet potatoes.  Mix together the plant-based milk and cornstarch until smooth and add to the pot.  Add the cloves, nutmeg, allspice, and 1 teaspoon of the cinnamon and stir to combine well.  Heat the contents, stirring constantly with a wire whisk, until thick and bubbly (about 2 minutes).

5.  Pour the filling into the partially baked pie shell and place in the oven at 375°F.  Bake for 45 minutes.

6.  Mix the pecans, remaining 1 teaspoon maple syrup, and remaining 1/4 teaspoon cinnamon.  Sprinkle over the pie and return it to the oven for an additional 10 minutes.

7.  Cool slightly before serving.

Note:  You can find pecan meal at natural and online food sellers (like Bob’s Red Mill).  You also can substitute almond or peanut meal or flour for pecan meal.

Variation:  To make this gluten-free, substitute 1-1/4 cups all-purpose gluten-free flour blend (like Bob’s Red Mill or King Arthur Flour) for the 1-1/2 cups whole wheat pastry flour and check that all other ingredients are gluten-free.

Per serving:  292 calories, 11 g total fat (1 g saturated), 75 mg sodium, 45 g total carbohydrates (23 g sugar), 4 g fiber, 4 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay


from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.

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