Sweet potato Walnut Pie - Ohrarab

Sweet potato Walnut Pie

Hey there! 

Today, I want to share a recipe for Sweet Potato Walnut Pie with you. 

Lately, I've been making a lot of cooking videos, and while tasting all my creations, I suddenly realized… I had gained some weight! 😅 So, I decided to explore healthier recipes to help me get back on track. 

While scrolling through social media, I came across a video of someone making a sweet potato walnut pie. It looked delicious, but the size was way too small for my liking. I wanted a big pie-something satisfying-so I got to work! 

Sweet potatoes are not exactly low in calories (about 128 kcal per 100g), but they can be a great option for a meal replacement if you're trying to eat healthier. They are packed with nutrients: 

• Fat: 0.2% 
• Carbs: 36% 
• Protein: 1.4% 
• Fiber, vitamins, and water make up the rest. 

Because sweet potatoes are naturally filling, adding some lean protein (like chicken breast) can turn them into a well-balanced meal, making them great for weight management. 

But what happens when you pair them with walnuts? Why is that an even better combo? Let's find out!

Health Benefits of Walnuts

1. Helps Reduce Depression
   According to a study published in the Journal of Nutrition, people who regularly consume nuts-especially walnuts-tend to have significantly lower depression scores compared to those who don't. Among different types of nuts, walnuts showed the greatest impact in lowering depression levels. 
2. Boosts Brain Health
   Walnuts are packed with polyunsaturated fatty acids, vitamin E, folate, and carotenoids, all of which support brain function. One study found that college students who ate 60g of walnuts daily for eight weeks showed improved verbal reasoning skills, meaning they were better at understanding concepts presented in words. Another study in the Journal of Nutrition suggested that increasing nut intake, especially walnuts, can improve cognitive function in older adults and may even delay cognitive decline related to Alzheimer's disease.
3. Lowers LDL Cholesterol
   Eating walnuts may help reduce inflammation and support heart health. Research also indicates that walnuts can lower LDL (low-density lipoprotein) cholesterol, commonly known as "bad cholesterol," which is linked to heart disease.
4. Supports Gut Health
   A healthy gut microbiome is key to overall well-being. A study in the Journal of Nutrition found that eating walnuts daily for eight weeks led to a healthier gut microbiota, which plays a vital role in digestion and immune function. 
5. May Help Prevent Cancer & Diabetes
   Walnuts might also play a role in preventing colon cancer. Studies suggest that regular walnut consumption may help reduce the risk of obesity and colorectal cancer. Additionally, people who eat walnuts tend to have a lower risk of developing diabetes, along with improved fasting blood sugar levels and reduced hemoglobin A1c (a key marker for blood sugar control).

Component

• 5 Sweet Potatoes 
• Sweet potatoes are the star of this recipe! It's best to use moist sweet potatoes, as their natural moisture helps bind the pie crust together.
• 100g Walnuts 
• Walnuts are another key ingredient. Be sure to wash them thoroughly and then toast them to remove excess moisture. Toasted walnuts taste absolutely incredible, so don't skip this step!
• 2 Eggs 
• Eggs help create a moist texture and bind the walnuts together. You'll need about two eggs for this recipe.
• Almond Flour 
• Almond flour helps hold the sweet potato pie crust together and adds firmness when baked. If you don't have almond flour, you can substitute it with cornstarch.

Sweet potato Walnut Pie

Preparation Time: 10minutes
Cooking time: 15minutes

SPOON RANK : 🥄🥄🥄🥄(4/5)

Ingredients:

• 5 sweet potatoes 
• 100g walnuts 
• 5ml olive oil 
• 2 eggs 
• 30g almond flour 
• 3ml allulose (or preferred sweetener)

Instructions:

Making the Sweet Potato Crust 

Step 1. Microwave the sweet potatoes until soft, then mash them well. 

Step 2. Add 5ml of olive oil to the mashed sweet potatoes. If your sweet potatoes are already moist and sticky, you can adjust the amount accordingly. 

Step 3. Mix in 30g of almond flour to form a dough. It's ready when the mixture sticks together without falling apart. 

Step 4. Place the dough in the fridge for about 20 minutes to firm up.

Preparing the Walnut Filling 

Step 1. Rinse the walnuts in clean water to remove any impurities. 

Step 2. Toast them in an air fryer at 140°C (285°F) for about 5 minutes to remove moisture and enhance their flavor. 

Step 3. Mix the toasted walnuts with 2 beaten eggs and cook them together. 

Step 4. Add 3ml of allulose to sweeten the mixture.

Assembling the Walnut Pie

Step 1. Press the sweet potato dough into a pie mold. If you don't have a mold, line a plate with parchment paper and shape the dough firmly. 

Step 2. Spread the walnut filling evenly over the sweet potato crust. 

Step 3. Bake in an air fryer at 180°C (355°F) for about 10 minutes until golden and set.

Reviews:

• I made this Sweet Potato Walnut Pie as a healthy diet-friendly treat, and honestly, just one slice was so satisfying! It was incredibly delicious and filling, making it perfect not just as a snack but even as a meal replacement.
  
  Toasting the walnuts really brought out their nutty, rich flavor with a hint of sweetness-it was so good that I could've eaten them on their own! 😍
  
  If eating healthy can be this enjoyable, I wouldn't mind doing it every day. Seriously, I highly recommend trying this! You won't regret it! 💛

#healthy dessert #diet-friendly #meal replacement #toasted walnuts #low-calorie snack