Newsletter - December 2011
Sweet Potato Pie with Whole Wheat and Oat Crust
Ingredients
- 2 cups mashed sweet potatoes
- ¾ cup Splenda
- 2 large eggs
- 12 ounce nonfat evaporated milk
- 1 tsp ground cinnamon
- ½ tsp salt
- ½ tsp ground dry ginger
- ¼ tsp ground cloves
Directions
- Preheat oven to 350°F
- Place all ingredients into a medium bowl and using a hand mixer, mix for 2 minutes or until well blended.
- Pour into prepared whole wheat pie crust (see recipe below)
- Bake for 45 minutes or until a knife inserted in the middle comes out clean.
- Let cool to room temperature before serving.
Whole Wheat and Oat Crust
- ¾ cup whole wheat flour
- ½ cup old fashioned oats
- 2 tsp sugar
- ½ tsp salt
- 1/3 cup unsalted butter
- ¼ cup ice water
Directions
- In a 4 cup food processor add flour and oats. Process until oats are finely chopped.
- Add sugar, salt and butter and process for 30 seconds.
- Using a rubber spatula scrape the sides of the bowl and process for 10 seconds.
- Add ice water and process for 10 seconds: remove from processor.
- Place pie crust into a 9 inch pan using your fingers, press dough evenly inside and along side of the pan.
Restaurant Survival Tips
There are quite a few strategies to help you navigate through the many nutritional land mines waiting for you in the restaurant world. These can be applied at the fast food joint or your favorite sit down restaurant.
1. Load up on Protein First
Having something with lean protein is the best way to start a meal. A study published in Physiology & Behavior showed that people who ate a protein-heavy appetizer consumed an average of 16 percent fewer calories in their entrée than those who loaded up with carbohydrates. The effect is spoiled, however, if you choose fried chicken strips as the protein source. Look for a shrimp cocktail type option instead.
2. Beware of Portion Distortion
Data collected by the Nationwide Food Consumption Survey states that food portions are growing. Hamburgers have grown by 97 calorie