I’m a sucker for pie.
Given the opportunity, I’ll stand on my soapbox and scream, “I love pie”.
One of the few things I don’t love about pie is when the crust gives me heartburn from being so high in fat. I prefer to make most of my food at home but making pastry is time-consuming. So I love pie, I want to eat pie crusts but I want one that won’t give me heartburn or take an hour to make.
I’ve been toying with the idea of a healthier version of a pie crust. How do I make it taste good and cut out some lard or shortening of a store-bought crust without adding too much time and effort in the kitchen?
Peas and flour combined together just right can make a really good pie crust adding fibre and protein to your meal while reducing calories and saturated fat.
-Boil 2 cups of frozen peas for 3-4 minutes.
-Strain peas and put into blender or food processor with 2 tsp olive oil and a dash of pepper.
-Puree to a soft, smooth consistency.
-Put puree in mixing bowl and add 3 tablespoons of coconut flour (or 4 tablespoons of any other flour).
-Mix together until the dough is thick and sticks together. If it isn’t thick add 1 tsp flour at a time until the dough is thick enough to hold itself together in a ball, in the bowl.
-Use a spatula to spread your pea dough into a pie pan.
-Poke a few holes in pie crust with a fork to prevent it from bubbling while cooking, a pie crust weight will also work.
-Bake your pea pie crust at 425 for 14-20 minutes or until the edges begin to become golden and crisp.
Let the pie crust cool and fill your favorite quiche or chicken pie ingredients and bake as normal.
Approximate nutrient breakdown
Per 1 serving of pea pie crust (6 servings/recipe)
10 gr carbs
4.2 gr fiber
3.4 gr protein
2.2 gr fat
*I used coconut flour because one of my close friends has celiac disease and I like to come up with new ideas and recipes for her. If you don’t have coconut flour don’t worry, any flour will do.