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Eat
pie to good health
Dec 17, 08
Suzanne Havala Hobbs
Bake
that pie and eat it, too, without compromising your health-supporting
diet.
It’s possible to enjoy holiday favorites – pumpkin,
pecan and fruit pies – by making some simple substitutions
and paying attention to basic principles of nutrition.
Nobody will notice the changes.
At the least, you’ll transform your favorite recipes
into nutritional neutrals. At best, you can create a treat
that’s not only guilt-free but good for you, too.
Here’s how. Let’s start with some all-pie principles:
* Trade up to a heart healthy crust. Store-bought pies usually
are made with partially hydrogenated vegetable oil, which
contains artery clogging trans fat. Homemade and restaurant
pies often contain lard or butter, saturated fats that also
raise blood cholesterol levels and increase the risk of a
holiday heart attack.
Make pie crust at home using vegetable oil in place of butter,
shortening or lard. Or use a trans fat-free margarine such
as Earth Balance or Canoleo.
You can also take the easy way out: Buy trans fat-free, ready-made
frozen pie crusts at your neighborhood natural foods store.
You’ll spend more if someone makes your crust for you,
but you’ll save time and mess at home.
* Replace the eggs. When you make pumpkin or pecan pie, use
liquid egg substitutes available in the supermarket in lieu
of whole, cholesterol-laden eggs. Another option: use two
egg whites in place of one whole egg.
* Cut back on added sugar. You can generally reduce the sugar
in pie recipes by at least one fourth. That will cut down
on empty calories and boost the nutritional density of each
slice.
* Boost the nutritional value of the crust. Trust me on this
one: once you try a whole wheat crust, the white, refined
kind will never again measure up. Replace white flour with
whole wheat, or use half whole wheat and half all-purpose
white flour.
Don’t be afraid to mix it up. Replace part of the flour
with wheat germ.
Another favorite comes from oldie-but-goodie The New Laurel’s
Kitchen by Robertson, Flinders and Ruppenthal (Ten Speed Press,
1986). The graham cracker crust is made by mixing together
then pressing 1 1/2 cups finely crushed graham crackers, 3
tablespoons yogurt, 1 1/2 tablespoons honey, and 1/4 teaspoon
cinnamon into an 8-inch or 9-inch pie or quiche pan.
Wetting your fingers helps, because this dough is sticky.
Bake 15 minutes, until lightly browned.
Where pie is concerned, fruit or vegetable fillings are the
healthiest choices. Eat more of these and fewer pies with
chocolate, cream cheese or rich custard fillings.
Other pie facts worth noting:
* Pumpkin is a nutritional powerhouse. Mashed sweet potatoes
are a close cousin. Both are rich in dietary fiber, vitamins
C and A, potassium and other vitamins and minerals.
Optimize an otherwise healthy pumpkin pie filling by using
organic canned pumpkin, widely available now in stores. Pumpkin
filling also lends itself well to a crustless pie, essentially
pumpkin pudding, baked in individual ramekins or a baking
dish.
No crust, fewer calories.
* Cranberries add holiday sparkle and nutrition. Add a handful
to apple pie filling, or top a pumpkin pie with a crumbly
mixture of chopped, fresh cranberries, oatmeal, brown sugar
and ground ginger.
* Nuts add nutrients. They’re a good source of dietary
fiber, protein, vitamins and minerals. Sprinkle chopped nuts
on top of a pie or toss with the filling.
Or try the double-decker pecan and pumpkin pie combination
– a layer of each – from the Moosewood Restaurant
Book of Desserts by the Moosewood Collective (Clarkson Potter,
1997). Other pies of interest in the book: a green tomato
mincemeat pie (half green tomatoes, half apples) or peach
pie in a gingerbread crust.
Top pie with a scoop of fresh, cinnamon applesauce, nonfat
frozen yogurt or ice cream or a dollop of soy-based whipped
cream available in natural foods stores.
And enjoy your pie this holiday season and throughout the
year.
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