Tag Archives: purple foods

Purple Sweet Potato Pie with Raw Pecan Crust

purple pie cover

This pie was absolutely fabulous! It not only tasted great, its mostly raw so its super healthy! While I was making it, the taste and the aroma kept my toddler coming back for “tastes” so if your a mom, your kids will love it. We’re told to eat more fruits and vegetables to keep us healthy but if you want to live longer, we need to eat more purple foods. Their simply packed with antioxidants but most people don’t get enough of this color in their diet. According to a Nielson poll, over 2,400 people were asked which color from produce they eat in a typical day; 85 percent said green, 79 percent said yellow and orange, and only 18 percent said blue and purple!

So what could be smarter than sneaking in those purple foods into desserts and pies? Studies have shown purple foods contain properties such as anthocyanins that improve our memory and vision, slows aging, controls blood pressure, fights heart disease, and prevents cancer. According to the USDA, darker potatoes have more than 4x the antioxidants than other potatoes.

I’m a big fan of raw food but sometimes we can absorb more nutrients by cooking certain foods. But not all cooking methods are equal in retaining the most nutrients. A study has shown boiling sweet potatoes can help keep most of the antioxidant power than roasting, steaming, or baking. This is because boiling thins out the cell walls of potatoes and gelatinizes the starch, which enhances the bio-availability of nutrients. Another bonus in boiling is the glycemic index ends up about half that of baking or roasting giving us a lower spike in blood sugar!

The skin of sweet potatoes have almost 10x the antioxidant power as the inside flesh. When you bake sweet potatoes, the peel loses most of its nutritional power. Baking also reduces its vitamin A by a whopping 80% while boiling, substantially less. From a nutritional stand point, boiling is just better for cooking sweet potatoes. I didn’t use the skin for this recipe but that doesn’t mean you can’t eat them after peeling them off! 😉

If you want to retain ALL of the antioxidant power of purple foods, I recommend using them in juices and smoothies. I love juicing purple fruits and vegetables for their superior antioxidant and anti-aging benefits. Click here for a delicious and super anti-aging juice, Purple Roots of the Earth posted right here on Vegan Health and Yoga.

Ingredients for Purple Pie Filling

  • 2 large purple sweet potatoes
  • 1 cup unsweetened vanilla coconut yogurt
  • 1 tablespoon tapioca starch
  • 1 tablespoon vanilla extract
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon maple syrup (or raw honey if you prefer)
  • 2-3 packets stevia sweetener (I use Sweet Leaf)
  • 2 teaspoons ginger powder
  • 2 teaspoons Chinese five spice

Ingredients for Fully Raw Pecan Crust

  • 1 cup rolled oats
  • 1 cup soaked & chopped dates
  • 3/4 cup raw pecans
  • 1 tablespoon lemon juice
  • 1 tablespoon vanilla extract
  • 2 teaspoons Chinese five spice
  • 1 teaspoon ginger powder

Instructions

  1. Boil thickly cut purple sweet potatoes with the skin on for about 20 minutes. Leaving the skin on prevents them from getting too mushy for this recipe. After their cooked, allow them to cool.
  2. Peel off the skin. Using the skin in the recipe will give you lumps in your pie which is why I left them out but if you want to include them you can.
  3. In a mixing bowl, stir in all the pie filling ingredients. Fluff up the batter with a hand mixer for about 3 minutes on high.

purple potato filling

4. Next, add all the pie crust ingredients into a high speed blender and pulse until everything is incorporated. Use a spatula to push down the sides. Mixture should be sticky and minced.

Raw Pecan Crust

5. Spray olive oil onto a round pie pan to prevent the crust from sticking and breaking apart when serving. Empty the mixture into the pan and push down to form your crust.

raw crust ready

6. Now add the purple pie filling and smooth it out. You can top your pie with anything you like but I used extra pecans and coconut to compliment the ingredients in the pie.

purple pie

7. Refrigerate for a few hours to set. You can serve your pie warm by placing it in a 350 degree oven for about 5-7 minutes.

I served this for Thanksgiving with some cranberry sauce and it was perfect! You can also use your preferred whipped cream or fruit sauce.
Hope you enjoy it! 😀

slice of lifeslice of pieslice2

by Lupita Ronquillo, holistic nutrition writer

Resources:
Why You Should Eat More Purple Fruits and Vegetables
Is it Better to Bake, Boil, or Steam Sweet Potatoes?
The Power of Purple Foods-Dr. Oz
Americans Don’t Eat Healthy

 

Purple Roots of the Earth Juice

purple juice VH

This is the best beet juice recipe that I’ve tasted so far! Juicing beets as we all know can be a little strong but this medley tastes absolutely fantastic! The lemon and ginger masks all of the bitterness. The bonus with all of these richly colored raw foods is their extremely nutritious. Purple foods contain special antioxidants called anthocyanins known for their anti-aging benefits and for fighting inflammation. Adding more purple plant foods into your diet can provide you with special benefits such as:

  • cancer protection
  • better memory
  • better brain function
  • inhibit the spread of cancer cells
  • heal inflammation, the origin of disease
  • reduce damage on the liver
  • lower bad LDL cholesterol levels
  • help prevent urinary tract infections
  • help prevent stomach ulcers
  • lowers risk of colon cancer

Anthocyanins have also been linked to improved balance and coordination, attributes that are needed by athletes, growing infants starting to walk, and the elderly.

Its been scientifically proven fact that darker foods contain a higher antioxidant level. Antioxidants rust proof your body. They have the ability to mop up free radicals and keep you looking and feeling younger, longer.

This recipes makes about 2 cups worth of juice depending on the size of your produce.

by Lupita Ronquillo, holistic nutrition writer