Okay, here's a detailed recipe for Berry Pies with a Nut Crust, designed to be low-carb, low-fat, and heart-healthy. I'll use almond flour and other ingredients to keep it in line with your preferences.
Cuisine Type: International (with a focus on healthy substitutions)
Dietary Preferences: Low-Carb, Low-Fat, Heart-Healthy, Gluten-Free (if using certified gluten-free almond flour)
Yields: 6 individual pies
Prep time: 30 minutes
Cook time: 35-40 minutes
Estimated Nutritional Information (per pie): (These are estimates and can vary based on specific ingredients used. Use a nutrition calculator for precise values.)
* Calories: 220-250
* Protein: 8-10g
* Carbs: 15-20g (Net Carbs: 10-15g)
* Fat: 12-15g
Ingredients:
For the Nut Crust:
* 1 1/2 cups almond flour (blanched, finely ground)
* 1/4 cup finely ground walnuts or pecans
* 2 tablespoons monk fruit sweetener (or your preferred low-carb sweetener)
* 1/4 teaspoon salt
* 3 tablespoons unsweetened applesauce
* 2 tablespoons water
* 1 teaspoon vanilla extract
For the Berry Filling:
* 3 cups mixed berries (fresh or frozen – blueberries, raspberries, strawberries, blackberries)
* 2 tablespoons monk fruit sweetener (adjust to taste based on berry sweetness)
* 1 tablespoon chia seeds (for thickening)
* 1 tablespoon lemon juice
* 1/2 teaspoon lemon zest
* 1/4 teaspoon cinnamon (optional)
Instructions:
1. Prepare the Nut Crust:
* Preheat Oven: Preheat your oven to 350°F (175°C).
* Combine Dry Ingredients: In a medium bowl, whisk together the almond flour, ground nuts, sweetener, and salt.
* Add Wet Ingredients: Add the applesauce, water, and vanilla extract to the dry ingredients. Mix until a dough forms. It should be slightly crumbly but hold together when pressed.
* Divide and Press into Pie Dishes: Divide the dough into 6 equal portions. Press each portion evenly into individual pie dishes (about 4-inch diameter). You can use your fingers or the back of a spoon to create a smooth, even crust.
* Pre-bake the Crusts: Bake the crusts for 10-12 minutes, or until lightly golden brown. Remove from the oven and let cool slightly while you prepare the filling.
2. Prepare the Berry Filling:
* Combine Ingredients: In a medium saucepan, combine the mixed berries, sweetener, chia seeds, lemon juice, lemon zest, and cinnamon (if using).
* Cook the Filling: Cook over medium heat, stirring occasionally, until the berries release their juices and the mixture begins to thicken. This should take about 5-7 minutes. The chia seeds will help to create a gel-like consistency. If using frozen berries, cook a bit longer to ensure excess liquid evaporates.
* Taste and Adjust: Taste the filling and adjust the sweetener if needed.
3. Assemble and Bake the Pies:
* Fill the Crusts: Spoon the berry filling evenly into the pre-baked nut crusts.
* Bake the Pies: Return the pies to the oven and bake for another 25-30 minutes, or until the filling is bubbly and the crusts are a deeper golden brown.
* Cool Completely: Remove the pies from the oven and let them cool completely on a wire rack. This is important, as the filling will continue to thicken as it cools.
4. Serving Suggestions:
* Serve Chilled: These pies are best served chilled or at room temperature.
* Toppings (Optional):
* A dollop of unsweetened Greek yogurt or whipped coconut cream.
* A sprinkle of chopped nuts (almonds, walnuts, or pecans).
* A drizzle of sugar-free syrup.
* Pairings: Enjoy these pies as a healthy dessert or snack. They pair well with a cup of herbal tea or coffee.
Tips and Considerations:
* Sweetener Adjustment: Adjust the amount of sweetener to your personal preference and the sweetness of the berries you are using.
* Berry Variations: Feel free to use any combination of berries you like.
* Crust Thickness: Adjust the thickness of the crust by pressing the dough thinner or thicker in the pie dishes.
* Storage: Store leftover pies in the refrigerator for up to 3 days.
* Freezing: These pies can be frozen. Wrap them individually in plastic wrap and then place them in a freezer-safe bag or container. Thaw in the refrigerator before serving.
* Chia Seed Alternative: If you don't have chia seeds, you can use a small amount of cornstarch or arrowroot powder (about 1 teaspoon) to thicken the filling. Mix it with a tablespoon of cold water before adding it to the berries.
* Heart-Healthy Notes: This recipe uses ingredients known to be beneficial for heart health, such as nuts, berries, and reduced sugar. However, it's important to consult with a healthcare professional or registered dietitian for personalized dietary advice.
Enjoy your delicious and healthy berry pies!
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