Temperatures are dropping and my sweet potato pie craving is increasing, meaning I needed to find a healthy pie crust recipe. I typically buy a refrigerated pie crust, but now that I am more aware of what I eat, I looked over the ingredients and decided I prefer not to use a pie crust with ingredients like “lard,” “Red 40,” “Yellow 5,” or “Xanthan Gum” (you can view the ingredients here).
I reviewed a variety of pie crust recipes and didn’t find exactly what I wanted. I knew that whole wheat pastry flour can be used in place of all-purpose flour, and coconut oil can be used in place of butter or lard, so here is what I came up with.
Whole Wheat and Coconut Oil Pie Crust:
- 1 1/4 cup whole wheat pastry flour (make sure it is PASTRY flour so your pie crust will turn out flaky)
- 1/8 tsp. fine sea salt
- 7 Tbsp. solid coconut oil (refrigerate coconut oil to make it solid)
- 8 Tbsp. ice water
- Combine whole wheat pastry flour and salt.
- Add solid coconut oil a little at a time (about 1 Tbsp. at a time, pressing and mixing with a fork).
- Add 2-8 Tbsp. of ice water, 1/2 Tbsp at a time, until dough comes together.
- Place dough on cutting board/flat surface to form flattened disc.
- Wrap with plastic wrap and refrigerate 1 hr. – overnight. (At this point you can freeze in a ball for later use – just thaw before rolling out.)
- Roll dough on floured surface. (Be generous with the flour on both the flat surface and your rolling pin to avoid sticking, you can always brush excess off.)
- Bake following pie filling instructions/ until golden brown.
Nutrition based on a 2,000 calorie diet:
Serving size: 1/8
Fat: 12.25g , 27%
Saturated Fat: 10.5g , 50.75%
Sodium: 295mg , 12.5%
Carbohydrates: 14g , 5%
Fiber: 2.5g , 10%
I hope you enjoy how simple this whole wheat pie crust is and the added nutritional benefits by the ingredient choices.Google+