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THE JOURNAL

Your dose of fitness, health and wellbeing information with Han.

Sweet Potato Pie with Maple Syrup

This delicious, sweet pie is free from refined sugar, it’s the perfect dessert replacement for a sugary cake. 

Ingredients:

Method:

  1. Cut butter in pieces.

  2. Mix flour, sugar, butter, 1 pinch salt and 1-2 tablespoons cold water. Knead using the dough hook of a hand mixer or knead by hand until smooth.

  3. Roll out dough between 2 sheets of plastic wrap to about 12 inches in diameter. Place rolled dough into a springform pan or greased tart pan about 10 inches in diameter, forming a 1 1/4-inch high edge. Refrigerate for 30 minutes.

  4. Meanwhile, Peel sweet potatoes and cook until soft in plenty of boiling water for about 35 minutes. Drain water and Mash potatoes really well in a bowl.

  5. Pierce dough with a fork several times. Cover the bottom with a piece of parchment paper and add beans. Position an oven rack at the lowest position. Bake the pie shell in a preheated oven at 180°c on the lowest rack for 15 minutes.

  6. Remove beans and parchment paper and continue baking for 5 minutes.

  7. Mix sweet potatoes with eggs, condensed milk, maple syrup and cinnamon.

  8. Pour sweet potato mixture into the pre-baked crust and bake at 180°c on the second shelf from the bottom until the filling is set, 40-45 minutes.

  9. Let cool on a rack before serving.

Health Facts:

🍠  It’s a natural anti-inflammatory

Sweet potatoes are full of antioxidants vitamins, which help boost our skin, heart, immunity and more. They’re also a great source of choline, which is usually found in animal products, which benefits our sleep, brain functions and muscles. It’s also worth remembering that antioxidants right from the food source are always going to be better than supplements!

🍠  It contains potassium  

 Of all fruit and vegetables, sweet potatoes contain one of the highest levels of potassium, almost 500mg per serving. Potassium is important for our nerves and muscles, and helps prevent cramps (meaning it’s great for those who love their fitness!). Potassium also works to transport nutrients to our cells, as well as providing benefits for our blood pressure and kidney functions.

🍠  It’s full of Vitamin C

 Sweet potatoes are an excellent natural source of Vitamin C. Vitamin C is a popular one, simply because it benefits so many parts of our body and overall health. It works to protect our bodies against free radicals, gives our skin a boost, helps our body absorb iron, reduces cholesterol levels and assists in healing and immunity.

Enjoy this recipe! yum 😋

THE JOURNAL

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