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Heart Healthy Recipes, Issue #043 - Sweet Potato Pie, Apple-Walnut Stuffing & Steamed Green Beans
November 20, 2020

Welcome to Heart Healthy Recipes' Newsletter.

With the holidays almost here we have some heart-healthy recipes to share including an egg-free sweet potato pie recipe, low-sodium stuffing, and steamed green beans with mushrooms.

Also, we would like to again invite and welcome all of you to our new Facebook group called Heart Healthy Weight-Loss. This group is open to everyone. Our hope is to encourage and support those who desire to lose weight, along with helping everyone maintain a healthy weight through a heart-healthy diet.

If interested, please visit us at:

Egg-Free Sweet Potato Pie

Low-sugar, low-cholesterol, egg-free sweet potato pie made with a gluten-free almond crust helps protect the heart too. The potassium-rich sweet

potatoes may help lower blood pressure and also benefit the heart with an abundance of nutritious vitamins and minerals. Sweet potatoes may also help protect the heart by boosting the immune system.

Egg-Free Sweet Potato Pie Crust - Recipe Ingredients:

1½ cups almond flour

½ cup olive oil

2 tablespoons unsweetened almond milk

Egg-Free Sweet Potato Pie Crust - Recipe Instructions:

Add almond flour into a 9" pie plate. In a small mixing bowl, combine oil and milk together by whisking with fork then pour over flour mixture. Combine liquid mixture and flour with a fork and pat into pie plate.

Egg-Free Sweet Potato Pie Filling - Recipe Ingredients:

2½ cups (approx. 2 large) sweet potatoes, mashed and peeled

½ cup pure maple syrup

¼ cup coconut oil, melted

1 cup almond milk, unsweetened

1 teaspoon pure vanilla extract

1 tablespoon baking powder

1 tablespoon corn starch

1 teaspoon ground cinnamon

½ teaspoon ground nutmeg

¼ teaspoon ground cloves

¼ teaspoon ground ginger

Egg-Free Sweet Potato Pie Filling - Recipe Ingredients:

Preheat oven to 375°F. In a large mixing bowl, combine the sweet potatoes, maple syrup, coconut oil, almond milk, and vanilla. In a smaller mixing bowl add baking powder, corn starch, cinnamon, nutmeg, ground cloves, and ginger then mix together. Add the dry ingredients from smaller bowl into the larger bowl with the sweet potato mixture and stir together until evenly mixed. Pour the filling into the prepared pie crust and smooth out evenly with a spoon. Place in the oven and bake for 45-50 minutes, or until the center is set. Once set, remove the pie from the oven and allow to cool.

Makes 6-8 servings.

Apple-Walnut Stuffing

Low-salt, heart-healthy apple-walnut stuffing made with gluten-free almond flour adds flavor to any holiday meal. The antioxidant-rich apples, along with the other ingredients contain an abundance of fiber, which may help lower cholesterol and reduce high blood pressure.

Recipe Ingredients:

2 tablespoons grapeseed oil

2 cups onions, chopped

3 granny smith green apples, diced

1 cup celery, diced

2 cups almond flour

1 cup walnuts, finely chopped

¼ cup dried cranberries or dates, chopped

¼ cup fresh parsley, finely chopped

1 teaspoon dried sage, crumbled

1 teaspoon dried rosemary, crushed

1 teaspoon dried thyme, crumbled

1½ cups low-sodium vegetable broth

Salt and pepper to taste

Recipe Instructions:

Preheat oven to 350°F. In a large skillet, heat the grapeseed oil on medium heat, adding the onions and sauté until lightly golden. Add the apples and celery, cooking for approximately 5 - 7 more minutes. Remove from heat and transfer to 9"x9" baking dish. Stir in almond flour, walnuts, and cranberries, mixing well. Add the parsley, sage, rosemary and thyme and stir together. Drizzle vegetable broth over the mixture, then stir. Season with salt (optional) and pepper. Bake 35 - 45 minutes, or until browned. Stir once during the baking.

Makes 8 servings.

Steamed Green Beans and Mushrooms

Delicious, healthy alternative to green bean casserole that is also quick and easy. Green beans are rich in fiber helping to lower cholesterol, reduce inflammation, and lower blood pressure.

Recipe Ingredients:

2 tablespoons grapeseed oil

1 medium onion, very thinly sliced

8 ounces baby Portobello mushrooms, thinly sliced

2 pounds green beans, trimmed

¼ cup vegetable broth

2 tablespoons fresh parsley, chopped

nutmeg, to taste

sea salt, to taste (optional)

black pepper, to taste

Recipe Instructions:

In a large skillet over medium heat add the oil, onions, and mushrooms. Sauté until all liquid has evaporated from the mushrooms and browned, approximately 10 minutes. Next, add the green beans and stir. Add vegetable broth, parsley, nutmeg, salt (optional) and black pepper. Cook covered until almost tender, approximately another 10 minutes. Turn off heat and let stand, for another 5 minutes. Place green beans in serving dish and garnish with fresh parsley if desired.

Makes 6-8 servings.

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Medical/Nutritional Disclaimer: Heart Healthy Recipes' Newsletter and website offers informational service only and the information contained in this newsletter is not intended as professional nutritional or medical advice. The content in this newsletter should not be used solely during a medical emergency or for the diagnosis or treatment of any medical condition. Please consult your doctor or other qualified health care provider regarding any course of medical treatment.
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