This recipe has Sugar as 81.7% (as a percentage of RDA).
You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.6% of RDA
• Calories: 40.7% of RDA
• Carbs: 23.0% of RDA
• Fat (total lipid): 27.8% of RDA
• Fiber: 31.0% of RDA
• Fructose: 12.4% of RDA
• Protein: 5.3% of RDA
• Sodium: 15.0% of RDA
• Sugar: 81.7% of RDA
• Vitamin A (IU): 5.0% of RDA
• Vitamin B6: 6.7% of RDA
• Vitamin C: 23.8% of RDA
• Iron: 10.4% of RDA
• Magnesium: 13.6% of RDA
• Manganese: 31.3% of RDA
• Niacin: 11.8% of RDA
• Potassium: 7.2% of RDA
• Zinc: 7.2% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Begin by preheating oven to 350 degrees and lightly oiling a pie plate with a bit of coconut oil.
PREPARING THE CRUST
2.
Make your dough in a medium mixing bowl, combine 1 1/4 cup whole wheat flour and1/2 tsp salt. Whisk together.
3.
Add 1/4 cup coconut oil and cut in with two forks or your fingers until it resembles crumbs.
4.
Slowly drizzle in cold water, mixing with your hand, until dough comes together in a moist but not sticky ball.
5.
Mix with your hand just enough to incorporate. Place in fridge to chill a bit while you make filling.
PREPARING THE FILLING
6.
Combine berries, cornstarch, 1/2 tsp cinnamon and 2 tbsp lemon juice in a medium mixing bowl and toss to coat. It should be moist but have little to no liquid in bottom of bowl. If too wet, add a bit more cornstarch and set aside.
PREPARING THE CRUMB TOPPING
7.
Make the crumb topping by mixing 3/4 cup flour blend, 1/4 cup brown sugar and 1 tsp cinnamon in a small bowl
8.
Add 2 tbsp coconut oil, and mixing it gently with your fingers until crumbs form. Add 1 tbsp lemon juice and toss gently.
ASSEMBLING
9.
Place dough in oiled pie pan and use your hands to press it into the place. You want it to be about 1/4" thick and evenly spread out.
10.
Gently push it up the sides of pan, and use your fingers to shape it around rim. Doesn't need to be fancy, just create a little lip.
11.
Pour berry filling into crust and sprinkle with prepared crumb.
BAKING
12.
Cover with foil and put in oven. Bake for 30 minutes and check pie. Berries should be bubbling and crust should be firm.
13.
If so, remove foil and bake another 10 minutes to get crumb nice and golden brown. Remove from oven and LET COOL THOROUGHLY, before trying to cut and serve. When cool it will hold it's shape nicely. If cut when hot it will fall apart.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 815
Protein 6.01 g
Carbohydrates 63.3 g
Iron 1.97 mg
Fiber 8.68 g
Calcium 36.0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
