Easy 5 ingredient Healthy Gluten-Free Coconut Pie Crust

There are lots of things I love in this world, and one of them is pie. Always has been, always will be. Cake? Eh, I can walk right by it. Ice cream? Sure, once in a blue moon it sounds great. But leave me alone in a room with a light, flaky crusted pie and bad things will happen to that beautiful dish... And my waistline.



The thing is, making a pastry crust is virtually impossible to make "healthy," and what's healthy for you varies depending on your viewpoint. There are four basic ingredients to any pie crust- flour, salt, water, and FAT. Yes, Fat. No matter how you slice it (see what I did there!?), you need fat for flaky crusty pie.

Because baking is a science, you have little room for manipulation here. But one thing I wanted to try and do was use coconut oil instead of the standard pie fats: lard, vegetable oil, shortening, or butter (although I am a fan of real butter over margarine, but that's a whole different article!).



One of the great things about coconut oil is its rich in medium chain saturated fatty acids-- which, if you break it down simply, means your body processes it well in the liver. Studies have shown it to improve blood profiles (an increase in "good" cholesterol and a decrease in "bad"). The ketone bodies produced by coconut oil are like food for the brain- and we all need that. Ultimately, for these and many reasons, it's an excellent choice for a healthy fat. And if you're vegan or gluten free, this is a win in both departments.

Ok, back to the pie crust! This recipe was formulated after a little trial and error for my Thanksgiving pumpkin pie. It is super easy, only requires a bowl and a fork, and these 5 ingredients:

- 1/2 c. Coconut Oil (melted)
- 2 Eggs (beaten)
- 1/4 tsp. Sea Salt
- 3/4 c. Coconut Flour
- 2 T. Raw Local Honey



Preheat your oven to 400° and make sure your pie can be placed on the center rack for even baking. You will want a lightly greased 9" deep pie dish.

Mix your eggs, honey, salt, and oil in a bowl together. Once thorough ally mixed, slowly stir in the flour (this is easily done with a fork- no mixer required!). I chose coconut flour, sticking with my gluten free, high fiber nutritious theme.



As soon as the dough holds together in a ball, stop mixing and press it into your pie pan. Once evenly spread, prick it with a fork about every 1/2" or so, to prevent bubbling and cracking of the crust as it bakes.

That's it! Ten minutes in the oven will cook this dish perfectly-- although if you plan on adding a filling later and baking it more, you may want to cover the edges with foil to prevent burning. If I was to bake this for a quiche or other savory dish, I may skip the honey to reduce sweetness, but that's just an option. Make sure you place it up to cool and set.



The nutritional facts here are based on a 1/8 serving of a 9" pie crust.


I hope you'll give this "healthier" version of pie crust a try and let me know what you think! You can always subscribe to my blog for more fit tips and recipes like these, or share it with a friend. Let me know what you think of the end result! I'll be sharing my pumpkin filling with you soon! Remember to reach out to me for one-on-one nutrition and fitness support, and coaching for your fitness and weight loss goals. As always, live healthy, live happy!



Star Diamond Coach Amanda Noddings
Www.facebook.com/TeamDrivenFitness
Www.facebook.com/FitMomAmanda

Healthy Thanksgiving Turkey Recipe

Looking for a healthy way to cook up that Thanksgiving turkey? Using fresh herbs will make that bird the star of the show- and your waistline will thank you!

When I started this journey, I didn't make drastic changes. I didn't stop eating or start starving myself. I simply made small, healthier choices day by day, and those little things add up to big results! Using recipes like this from the nutrition team at BeachBody have helped me along the way.

Turkey is the main event of Thanksgiving dinner, so it’s definitely not something anyone wants to mess up. If you’ve been put in charge of the bird this year, then follow along with this recipe to make a flawless (and healthy) turkey. Get more tips for roasting turkey here, and learn how to carve it like a pro here.

Total Time: 4 hrs. 35 min.
Prep Time: 15 min.
Cooking Time: 4 hrs.
Yield: 24 servings, 4 oz. each

Ingredients:

1 (18 lb.) raw whole turkey
1½ tsp. sea salt
2 Tbsp. coarsely ground black pepper
1½ tsp. dried thyme leaves
1½ tsp. dried ground sage
1½ tsp. dried oregano leaves
1½ tsp. dried basil leaves
6 cups low-sodium organic chicken (or turkey) broth, divided use
2 cloves garlic, finely chopped
18 fresh marjoram sprigs, leaves removed and finely chopped, stems discarded
18 fresh parsley sprigs, finely chopped
2 medium onions, cut into ¼-inch slices
2 medium carrots, cut into ¼-inch slices
2 medium celery stalks, cut into ¼-inch slices
2 medium leeks, cut into ¼-inch slices
1 garlic head, halved crosswise

Preparation:

1. Preheat oven to 450° F. Place rack in lowest position in oven.

2. Remove turkey neck and giblets from inside turkey; rinse turkey and pat dry with paper towels. Set aside.

3. Combine salt, pepper, thyme, sage, oregano, and basil in a small bowl; mix well.

4. Slide your hand under the skin of the turkey breast to loosen. Rub the pepper mixture inside turkey cavity, under skin, and on skin.

5. Pour ¼ cup broth into turkey cavity.

6. Combine ¾ cup broth and chopped garlic in a small bowl; pour over turkey.

7. Combine marjoram, parsley, onions, carrots, celery, and leeks in a large bowl; mix well. Place in turkey cavity with garlic head.

8. Tie turkey legs together with cooking string. Place turkey breast side up on cooking rack set in a large, heavy roasting pan. Pour 2 cups broth into bottom of roasting pan. Tent aluminum foil over turkey and sides of the pan. Bake for 30 minutes.

9. Reduce heat to 325° F. Bake for an additional 3 to 3½ hours, basting with remaining 3 cups broth and pan juices every 20 minutes. Remove aluminum foil after 2½ hours. Bake until a meat thermometer inserted in the thickest part of the thigh reads 180° F, and juices run clear.

10. Let sit for 20 minutes before carving. Discard skin before serving.

I hope you enjoy this recipes, as well as many of the other originals I have created throughout my weight loss journey that are shared here on my blog! Please SUBSCRIBE and share these with a friend you want to inspire to make healthy choices. As always, love healthy, live happy!




Star Diamond Coach Amanda Noddings
Www.facebook.com/TeamDrivenFitness
Www.facebook.com/FitMomAmanda