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Decadent Layered Berry Pie

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Eating an exclusion diet can be hard, so I want to show you that through a varied diet you don’t need to feel undernourished.  Beat your IBS with this incredibly decadent, sweet treat.  Packed with delicious ingredients like almonds, cacao, and lots of fresh fruits, this gluten-free and dairy-free recipe allows those of us with temperamental, IBS digestive systems to enjoy what is an indulgent dessert, by keeping the sugar content low by using natural maple syrup, and fresh low FODMAP fruits.

Further Food Nutritionist Commentary:

This recipe is a great example of how dietary restrictions need not get in the way of taste and the many steps involved are worth the effort. Not just for pancakes, maple syrup adds a layer of flavor and even some minerals like manganese and zinc. It is a well-tolerated natural source of sugar that is actually boiled-down maple tree sap.
Recipes that sneak in healthy vegetables like this one are so mischievous. The sneaky parsnip adds potassium, vitamin C and folate.
Like all berries, raspberries are a good source of fiber and provide a boost of antioxidant activity from disease fighting anthocyanins and ellagic acid. I always like to keep high quality frozen berries on hand to use in desserts like this but also for smoothies, oatmeal, muffins or ricotta pancakes. I have been caught nibbling them out of the bag too!

By Amando Bontempo, MS, RD, CDN
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Decadent Layered Berry Pie

  • Prep Time: 60 mins
  • Cook Time: 20 mins
  • Servings: 8

Ingredients

Sweet Short Crust Pastry:

2/3 cup buckwheat flour

3/5 cup tapioca flour

2/5 cup rice flour

1 egg

7 tablespoons coconut oil

2 tablespoons ground almonds

1 tablespoon maple syrup

1 teaspoon xanthan gum

1/4 teaspoon of salt

Unrefined icing sugar (to dust)

 

Cacao-Nut Cream:

2 tablespoons pecans

2 tablespoons almonds

1 parsnip (cooked & chopped)

2 1⁄2 tablespoons almond milk

1 dessert spoon coconut oil (melted)

2 tablespoons maple syrup

Vanilla (to taste)

2 tablespoons raw cacao powder

 

Raspberry Coulis:

1 pint raspberries

1 tablespoon maple syrup

1⁄2 tablespoon flaked almonds

Instructions

This pie needs to be made in three stages—Pastry, Cacao-nut cream, and Coulis

 

Sweet Short Crust Pastry

  1. Put all ingredients into a bowl and use fingers to make into crumbs, gradually working everything into the coconut oil.
  2. As mixture becomes sticky, bring it together to form a ball and wrap in saran wrap and place in fridge for an hour.
  3. Dust a surface with flour and icing sugar, roll out the dough ball and transfer to a pie or flat tin.
  4. Put into an oven preheated at 350oF and bake for 5 minutes.

 

Note: The mixture may be quite sticky thanks to the coconut oil—I like to roll out my base, add it to the dish, and then simply press pieces of pastry dough in around the sides. It removes the stress of the dough sticking or breaking!

 

Cacao-Nut Cream

  1. Chop nuts in a blender until they are a fine dust. Put aside.
  2. Blend the cooked and chopped parsnip, almond milk, coconut oil, maple syrup, and vanilla until smooth and creamy.
  3. Add cacao powder and blend until completely combined, then add the nuts and blend.

 

Raspberry Coulis

  1. Blend all ingredients in the blender until smooth.
  2. After the crust has baked for 5 minutes, put cacao-nut cream onto the base and top with the raspberry coulis.
  3. Bake in the oven for 20 minutes at 350oF.
  4. Allow to cool and set before serving.

 

Note: How you top the pie is up to you. But as you can see I used raspberries, strawberries, pecans and chopped nuts—ingredients that can be IBS friendly and delicious.

This pie needs to be made in three stages—Pastry, Cacao-nut cream, and Coulis   Sweet Short Crust Pastry Put all ingredients into a bowl and use fingers to make into crumbs, gradually working everything into the coconut oil. As mixture becomes sticky, bring it together to form a ball and wrap in saran wrap and place in fridge for an hour. Dust a surface with flour and icing sugar, roll out the dough ball and transfer to a pie or flat tin. Put into an oven preheated at 350oF and bake for 5 minutes.   Note: The mixture may be quite sticky thanks to the coconut oil—I like to roll out my base, add it to the dish, and then simply press pieces of pastry dough in around the sides. It removes the stress of the dough sticking or breaking!   Cacao-Nut Cream Chop nuts in a blender until they are a fine dust. Put aside. Blend the cooked and chopped parsnip, almond milk, coconut oil, maple syrup, and vanilla until smooth and creamy. Add cacao powder and blend until completely combined, then add the nuts and blend.   Raspberry Coulis Blend all ingredients in the blender until smooth. After the crust has baked for 5 minutes, put cacao-nut cream onto the base and top with the raspberry coulis. Bake in the oven for 20 minutes at 350oF. Allow to cool and set before serving.   Note: How you top the pie is up to you. But as you can see I used raspberries, strawberries, pecans and chopped nuts—ingredients that can be IBS friendly and delicious.

Nutrition Information

Per Serving: Calories: 331; Fat: 19g; Saturated Fat: 13g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 27mg; Sodium: 93mg; Carbohydrate: 35g; Fiber: 4g; Sugars: 8g; Protein: 5g

Nutritional Bonus: Vit C: 11%; Iron: 7%

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Lillian Zhao Administrator
I’m thrilled to welcome you to Further Food.
I started Further Food because I believe in the power of food - to nourish, to prevent disease. But... what happens when we get sick with a chronic illness? Or when someone we love gets diagnosed? How can food and diet changes help the healing process? Help better manage symptoms - naturally?
These were the questions I was struggling with when I started Further Food.
Last year, my father was diagnosed with diabetes II. We were shocked because my mother cooks very healthfully. But my dad sneaks in a lot of processed, unhealthy foods while he was on the road, which is much of the time.  Sound familiar?
Around the same time, one of my best friends was struggling with IBS and another was going through a bad Ulcerative Colitis flare. I wanted to help, but didn't know how. So I turned to the internet to do research. But what I found was scattered, disorganized, and often depressing.  I got sucked into these forums, but couldn't easily find the information I was looking for. And that's when I thought  - there must be a better way to help people discover how to use food to combat various aliments...in an easy-to-use, beautiful, and fun way!
And that's how Further Food was born. In my research, I have helped my dad change his diet. He is now 15 lbs lighter, has cut back on processed foods, and decreased his total daily carbs. The journey isn't over, but he's doing so much better! #winningdad. I've showed him Tiffany's inspiring story of how she reversed her diabetes and shared her "Phase I" meal plan with him.  My friend has changed her diet to dramatically to reduce her IBS symptoms, and I have recently introduced her to the FODMAP diet - one that I discovered from the contributors on Further Food!  With my urging, my other friend with Ulcerative Colitis, tried going gluten-free and found that his 'pain-level' dramatically reduced within a week of making the dietary changes!
These powerful experiences, along with the stories I hear daily from Further Food's Health Heroes, inspire me to keep going further.  I am so deeply honored to be spear-heading this important work of using crowd-sourced data to find food-based solutions for a variety of health conditions. I believe in the wisdom of your stories, the strength of our community, and in the power of celebrating food as we get healthy together.
Help us spread the word about what we're doing, because we're just getting started!
 
Bio: I have dedicated my career to building and funding mission driven companies, specifically in the health and wellness space. Further Food is the culmination of my experiences, and reflects my belief that companies should do well and do good. I am also a certified yoga teacher, and love to surf, run, tango, travel and cook. My BA is from Brown University and my MPP from Harvard University. 

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