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Heart Healthy Recipes, Issue #066 - Low-Sugar, Holiday Pies
November 22, 2022

Welcome to Heart Healthy Recipes' Newsletter!

This month’s newsletter features holiday pies with healthier ingredients - including a pecan pie, purple sweet potato pie, and a decadent, no-bake chocolate pie - all with heart healthy ingredients.

Paleo Pecan Pie

Vegan, gluten-free pecan pie made without eggs, dairy, or refined sugars.

Crust Ingredients:

1½ cups almond flour

3 tablespoons grapeseed oil

1½ tablespoons maple syrup

1 tablespoon cashew butter

1 tablespoon water

Filling Ingredients:

16 oz. cashew butter

2 cups water

¼ cup maple syrup

1 teaspoon vanilla extract

1½ cups pecans, toasted

pecan pieces, for topping

Pecan Pie Instructions:

Preheat oven to 350°F.

For crust, add flour in a mixing bowl. Next, add the grapeseed oil, maple syrup, cashew butter and water. In a lightly oiled pie pan, with grapeseed oil, press the dough evenly into pie pan. Bake approximately 17-20 minutes, until lightly golden. Set aside to cool completely.

For filling, add cashew butter in a saucepan and some of the water to loosen the cashew butter mixture. Stir with a whisk and then add the remaining water. Heat over medium high heat. Add maple syrup. Whisk and bring to a boil. Reduce to a low boil, stirring occasionally for 30-40 minutes until caramelized. Remove cashew mixture from heat, whisking in vanilla.

In a dry skillet cook pecans over medium heat for 7-10 minutes, stirring occasionally. Take skillet off heat and add toasted pecans to the filling mixture. Next, spread filling over prepared crust. Top with pecans.

Bake at 350°F for 12 minutes to lightly set. Allow to cool for approximately 2 hours or chill overnight in refrigerator.

Makes 6-8 servings.

Purple Sweet Potato Pie

The antioxidant-rich purple sweet potatoes help make-up this colorful pie, while also helping strengthen the immune system. This sweet potato pie recipe is also free of refined sugars and unwanted fats.

Crust Ingredients:

1 cup Medjool dates

1 cup almonds

½ cup cocoa powder, unsweetened

½ cup ground rolled oats

¼ cup grapeseed oil

pinch of sea salt, optional

Crust Instructions:

In a food processor, add all the ingredients, blending for approximately five minutes or until combined completely. In a 9-inch pie pan, press blended crust ingredients evenly in a lightly oiled pie plate (with grapeseed oil). Place the prepared pie crust in the freezer for 30 minutes to set.

Sweet Potato Filling Ingredients:

1½ cups purple sweet potatoes (approximately 2 potatoes)

¼ cup orange juice

⅓ cup cashew butter

½ cup water

⅓ cup Medjool dates

2 teaspoons vanilla extract

1 teaspoon pumpkin spice

1½ tablespoons arrowroot powder

Sweet Potato Filling Instructions:

Preheat oven to 350°F.

Peel sweet potatoes and chop. In a medium pan, add potatoes and fill with about an inch of water. Cover pan and cook approximately 25-35 minutes or until tender when pierced with a fork. Allow to cook for a few minutes.

In a high-speed blender, add sweet potatoes, orange juice, cashew butter, water as needed, dates, vanilla, pumpkin, and arrowroot powder. Blend until smooth.

Pour filling into pie crust pan and smooth with a spatula. Bake for 15-20 minutes. If needed, cover the edges with foil for the last 5-10 minutes of baking to prevent burning. Take out of oven and allow to cool for approximately 2 hours before cutting.

Top with a dollop of low-fat, lightly honey-sweetened whipped cream, if desired.

Makes 6 servings.

Chocolate Avocado Mousse Pie

Decadent, no-bake chocolate pie made with heart healthy fats of avocado and sweetened naturally with maple syrup. The antioxidant-rich dark chocolate dessert is also enriched with nutritious almonds and oats.

Chocolate Crust - Recipe Ingredients:

1½ cups almonds, raw

½ cup ground rolled oats

2 tablespoons cocoa powder, unsweetened

¼ cup maple syrup

¼ cup grapeseed oil

Chocolate Crust - Recipe Instructions:

In a food processor, add dry ingredients of almonds, rolled oats and cocoa powder. Blend until ingredients are combined well (approximately 30-45 seconds). Next, add liquid ingredients of maple syrup and oil, blending until the consistency of pie dough. If dough is too dry, slowly add some water, approximately 1 tablespoon at a time.

Place the dough into an 8-inch pie pan. Next, place plastic wrap or parchment paper over the pie pan. Gently press the dough down evenly, with the bottom of a measuring cup or spoon, so as to cover the bottom and sides of pan. Next, remove plastic wrap or parchment paper.

Refrigerate the pie crust for approximately 2 hours, or until set.

Chocolate Avocado Mousse Filling Ingredients:

3 large ripe avocados

½ cup almond milk, unsweetened

½ cup dark chocolate (85% or higher), unsweetened

¼ cup maple syrup or honey

2 tablespoons grapeseed oil

dark chocolate, chopped, shaved or shredded for topping (optional)

Chocolate Avocado Mousse Filling Instructions:

Scoop out avocado flesh from ripe avocados and place in food processor or blender. Add almond milk, dark chocolate, maple syrup or honey, and grapeseed oil. Blend until a creamy texture forms.

Take the refrigerated pie crust from refrigerator and pour the chocolate mousse filling into the pie pan. Refrigerator for 4 hours.

Lightly sprinkle extra dark chocolate pieces on top, if desired.

Makes 6 servings.

For more healthy pie and dessert recipes, including classic apple and pumpkin pie, please visit:

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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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