Friday, November 27, 2015

Classic French Apple Tart Recipe - Le Cordon Bleu


Remember to use cooking apples. Cooking apples or culinary apples, such as the Bramley, Empire, Northern Spy or Granny Smith. A cooking apple is an apple that is used primarily for cooking rather than eating raw. Cooking apples are larger, and can be tarter than eating varieties. It is more crisp and acidic than regular apples. Some varieties have a firm flesh that does not break down much when cooked.

Download the recipe now in PDF format at, Classic French Apple Tart Recipe - Le Cordon Bleu

Are you into healthy diet? Then you should eat sweet potatoes! Try this quick and easy recipe, please get it here... How to Make Patti Labelle's Sweet Potato Pie- Southern Soul Food Recipes

Wednesday, November 25, 2015

Best-Selling Gluten-Free Casein-Free (GFCF) Diet and Allergy-Based Cookbooks


Maintaining his special diet is very difficult, but not nearly as hard as living with a severely autistic child.
—Mother of a recovering autistic son

What is Gluten and Casein Free Diet?

A gluten-free casein-free diet (GFCF diet) or gluten-free dairy-free diet (GFDF diet) eliminates dietary intake of the naturally occurring proteins gluten (found in all products containing wheat, barley, rye, and commercially available oats), and casein (found most often in milk and dairy products) from a person's diet. Many gluten-free breads, pastas, and snacks are available commercially. Gluten-free cookbooks have been available for decades.

Casein is found in dairy products such as milk, butter or cheese, but is also present in smaller amounts in many substitute dairy products such as vegetarian cheese substitutes and whipped cream topping, which use casein to provide texture. Although advocates of the GFCF diet often recommend total elimination of dairy from the diet, whey protein is a different milk protein from casein.

Intake of gluten or casein can lead to food reactions in some people. Food reactions include food allergies, food sensitivities, and food intolerances, and they are not the same. The reactions that can cause ADHD or autism symptoms are food sensitivities and intolerances.

One of the most visible advocates for the GFCF/GFDF diet is the Autism Research Institute (ARI wiki page). The ARI recommends the GFCF/GFDF diet as a treatment for autism and related conditions. The organization believes that, "Dietary intervention is a cornerstone of an evidence-based medical approach, and there is convincing empirical evidence that special diets help many with autism.

What is the Science Behind the GFCF Diet?

The possibility of a relationship between autism and the consumption of gluten and casein was first articulated by Kalle Reichelt in 1991. Based on studies showing correlation between autism, schizophrenia, and increased urinary peptide levels, Reichelt hypothesized that some of these peptides may have an opiate effect. This led to the development of the Opioid excess theory, expounded by Paul Shattock and others, which speculates that peptides with opioid activity cross into the bloodstream from the lumen of the intestine, and then into the brain. These peptides were speculated to arise from incomplete digestion of certain foods, in particular gluten from wheat and certain other cereals and from casein from milk and dairy produce. Further work confirmed opioid peptides such as casomorphines (from casein) and gluten exorphines and gliadorphin (from gluten) as possible suspects, due to their chemical similarity to opiates.

Support for the Opioid Theory

According to the research of Kalle Reichelt, M.D.:

a) Food-source opioids have been reported in the cerebrospinal fluid, breast milk, blood, and urine, particularly in patients with autism, depression, and schizophrenia.

b) Addictive behaviors are present when on glutens and casein, and withdrawal symptoms can occur with removal.

c) Opioids decrease in the urine of those on a GFCF diet.

d) For those with autism, as with morphine users, their pupils are small while “under the influence” and large when going through a period of abstinence.

e) Constipation, self-absorption, and insensitivity to pain are markers for opiate use and autism.

Reichelt hypothesized that long-term exposure to these opiate peptides may have effects on brain maturation and contribute to social awkwardness and isolation. On this basis, Reichelt and others have proposed a gluten-free casein-free (GFCF) diet for sufferers of autism to minimize the buildup of opiate peptides. Reichelt has also published a number of trials and reviews concluding that this diet is effective. 

Are There Any Helpful Tests to Do Before Starting the Diet?

Based on medical and nutrition expert's opinion that there are two types of tests that are often helpful to have at the beginning of this process:

a) For children with ADHD or autism: Blood testing for a disorder known as celiac disease.

b) For children with autism: Urine testing for opiate peptide residues caused by gluten, casein, and soy.

Lab tests provide important information regarding food reactions; however, the gold standard is still an elimination trial called “trial and response.”

--- The selected cookbooks on the list are best-sellers and have high ratings on The cookbooks have recipes that work the first time and every time; it is as simple as that. It will keep you cooking for a long time--and guarantees flawless results. These are the recipes that shall make you to returns to it repeatedly because they are accessible, good for the body, and just plain scrumptious.

This is the complete directory of most popular gluten-free casein-free (GFCF) diet and allergy-based cookbooks ever

1) Danielle Walker's Against All Grain: Meals Made Simple: Gluten-Free, Dairy-Free, and Paleo Recipes to Make Anytime

2) Bestseller: Against All Grain: Delectable Paleo Recipes to Eat Well & Feel Great

3) The How Can It Be Gluten-Free Cookbook Volume 2

4) The How Can It Be Gluten Free Cookbook

5) The Everything Gluten-Free Slow Cooker Cookbook: Includes Butternut Squash with Walnuts and Vanilla, Peruvian Roast Chicken with Red Potatoes, Lamb ... Pumpkin Spice Lattes...and hundreds more!

6) Gluten-Free on a Shoestring: 125 Easy Recipes for Eating Well on the Cheap

7) The Gluten-Free Bible

8) Gluten Free Cookbook for Busy People on a Budget: 50 Delicious 30-Minutes-or-Less Recipes for Weight Loss, Energy & Optimum Health (Your Guide to Optimum Health) (Volume 1)

9) The Gluten-Free Almond Flour Cookbook

10) The Healthy Gluten-Free Life: 200 Delicious Gluten-Free, Dairy-Free, Soy-Free and Egg-Free Recipes!

11) 125 Best Gluten-Free Bread Machine Recipes

12) Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living

13) The Healthy Gluten-Free Life: 200 Delicious Gluten-Free, Dairy-Free, Soy-Free and Egg-Free Recipes!

14) Gluten-Free on a Shoestring Bakes Bread: (Biscuits, Bagels, Buns, and More)

15) Everyday Grain-Free Baking: Over 100 Recipes for Deliciously Easy Grain-Free and Gluten-Free Baking

16) Gluten-Free Artisan Bread in Five Minutes a Day: The Baking Revolution Continues with 90 New, Delicious and Easy Recipes Made with Gluten-Free Flours

17) Cooking Light Gluten-Free Baking: Delectable From-Scratch Sweet and Savory Treats

18) The Allergy-Free Pantry: Make Your Own Staples, Snacks, and More Without Wheat, Gluten, Dairy, Eggs, Soy or Nuts

19) Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living

20) The Beginner's Ultimate Autism Diet Cookbook: Gluten-Free Casein-Free Recipes for Autistic Children and Their Families

21) The Gluten Free Casein Free Soy Free Cookbook

22) The Super Allergy Girl Cookbook; Gluten-free Casein-free Nut-free

23) Wheat-Free, Gluten-Free Cookbook for Kids and Busy Adults, Second Edition

24) The Spunky Coconut Cookbook: Gluten Free, Casein Free, Sugar Free

25) No Gluten, No Dairy, No Problem!: Your Success Guide to the Gluten-Free, Casein-Free Diet

26) Everyday Classics: Essential Gluten-Free, Dairy-Free and Egg-Free Recipes

27) Autism Cookbook: 101 Gluten-Free and Allergen-Free Recipes

28) Whole Food Dump Dinners: 30 Day Food Fix - Clean Eating With One Pot (Dairy Free, Gluten Free, Grain Free, Legume Free)

29) Gluten-Free & Vegan for the Whole Family (EBK): Nutritious Plant-Based Meals and Snacks Everyone Will Love

30) Great Gluten-Free Vegan Eats From Around the World: Fantastic, Allergy-Free Ethnic Recipes

31) Très Green, Très Clean, Très Chic: Eat (and Live!) the New French Way with Plant-Based, Gluten-Free Recipes for Every Season

32) #1 Best Sellerin Baby Food Cooking: The Baby and Toddler Cookbook: Fresh, Homemade Foods for a Healthy Start

Dumke, Nicolette

33) The Ultimate Food Allergy Cookbook and Survival Guide: How to Cook with Ease for Food Allergies and Recover Good Health

34) Allergy Cooking with Ease: The No Wheat, Milk, Eggs, Corn, and Soy Cookbook

35) Easy Bread making for Special Diets: Use Your Bread Machine, Food Processor, Mixer, or Tortilla Maker to Make the Bread YOU Need Quickly and Easily

Fenster, Carol, Ph.D.

36) 125 Gluten-Free Vegetarian Recipes: Quick and Delicious Mouthwatering Dishes for the Healthy Cook

37) 100 Best Quick Gluten-Free Recipes (100 Best Recipes) 

38) Cooking Free: 200 Flavorful Recipes for People with Food Allergies and Multiple Food Sensitivities

39) Special Diet Celebrations: no wheat, gluten, dairy, or eggs 

40) Special Diet Solutions: Healthy Cooking Without Wheat, Gluten, Dairy, Eggs, Yeast, or Refined Sugar

41) Gluten-Free Quick & Easy: From Prep to Plate Without the Fuss - 200+ Recipes for People with Food Sensitivities

42) 1,000 Gluten-Free Recipes (1,000 Recipes)

Hagman, Bette

43) The Gluten-Free Gourmet: Living Well without Wheat, Revised Edition

44) The Gluten-Free Gourmet Bakes Bread: More Than 200 Wheat-Free Recipes

45) The Gluten-Free Gourmet Cooks Fast and Healthy: Wheat-Free and Gluten-Free with Less Fuss and Less Fat

46) The Gluten-Free Gourmet Cooks Comfort Foods: Creating Old Favorites with the New Flours

47) The Gluten-free Gourmet Makes Dessert: More Than 200 Wheat-free Recipes for Cakes, Cookies, Pies and Other Sweets

48) Everyday Gluten Free Cooking: Living Well without Wheat

49) More from the Gluten-free Gourmet: Delicious Dining Without Wheat

Hammond, Leslie and Rominger, Marie

50) The Kid-Friendly Food Allergy Cookbook: More Than 150 Recipes That Are Wheat-Free, Gluten-Free, Dairy-Free, Nut-Free, Egg-Free, and Low in Sugar

Hills, Hilda

51) Good Food, Milk Free, Grain Free

Jackson, Luke

52) A User Guide to the GF/CF Diet for Autism, Asperger Syndrome and ADHD

Korn, Danna

53) Wheat-Free, Worry-Free: The Art of Happy, Healthy, Gluten-Free Living

Kruszka, Bonnie

54) Eating Gluten-Free with Emily: A Story for Children with Celiac Disease

Lewis, Lisa

55) Special Diets for Special Kids: Understanding and Implementing a Gluten and Casein Free Diet to Aid in the Treatment of Autism and Related Developmental Disorders

56) Special Diets for Special Kids, Two: New! More Great Tasting Recipes & Tips for Implementing Special Diets to Aid in the Treatment of Autism and Related Developmental Disorders

57) Special Diets for Special Kids, Volumes 1 and 2 Combined: Over 200 REVISED and NEW gluten-free casein-free recipes, plus research on the positive ... ADHD, allergies, celiac disease, and more!

Matthews, Julie

58) Cooking to Heal 

Prasad, Ramen

59) #1 Best Seller in Cystic Fibrosis: Recipes for the Specific Carbohydrate Diet: The Grain-Free, Lactose-Free, Sugar-Free Solution to IBD, Celiac Disease, Autism, Cystic Fibrosis, and Other Health Conditions (Healthy Living Cookbooks)

Robertson, Robin

60) 366 Simply Delicious Dairy-Free Recipes

Segersten, Alissa and Malterre, Tom

61) #1 Best Seller in Low Cholesterol Cooking: The Whole Life Nutrition Cookbook: Over 300 Delicious Whole Foods Recipes, Including Gluten-Free, Dairy-Free, Soy-Free, and Egg-Free Dishes

Semon, Bruce and Kornblum, Lori

62) Feast Without Yeast: 4 Stages to Better Healthy

Vess, Sueson

63) Special Eats: Simple, Delicious Solutions for Gluten-Free & Dairy-Free Cooking


Barnes, Lisa

64) The Petit Appetit Cookbook: Easy, Organic Recipes to Nurture Your Baby and Toddler

Fallon, Sally, and Enig, Mary

65) Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats

Katzen, Mollie

66) Salad People and More Real Recipes: A New Cookbook for Preschoolers and Up

Olson, Cathe

67) Simply Natural Baby Food: Easy Recipes for Delicious Meals Your Infant and Toddler Will Love

Vann, Lizzie

68) Organic Baby & Toddler Cookbook

Yaron, Ruth

69) Super Baby Food

Young, Nicole

70) Blender Baby Food: Over 175 Recipes for Healthy Homemade Meals


Compart, Pamela, M. D., and Dana Laake, MS, LDN. 2009. The Kid-Friendly ADHD & Autism Cookbook, Updated and Revised: The Ultimate Guide to the Gluten-Free, Casein-Free Diet. Winds Press. ISBN-10: 159233394X

Kaskel, Larry, M.D. and Michael Kaskel R.N. 2014. Dr. Kaskel's Living in Wellness, Volume One: Let Food Be Thy Medicine. Lulu Publishing Services. ISBN-10: 1483407144

Wahls, Terry, M.D. and Eve Adamson. 2014. The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles. Avery. ISBN-10: 1583335544

RELATED POST: 26 Best Vegetarian Diet Cookbooks of All Time (2016) - Book Reviews

Monday, November 23, 2015

Patti Labelle's Turkey and Broccoli Fettuccine in Herb Cream Sauce - Leftover Turkey Recipes


Did you know?

Roman farmers, who must have been more poetic than their contemporary counterparts, are said to have called broccolithe five green fingers of Jupiter.” The word has a more prosaic derivation, however, coming from the Latin bracchium, “a strong arm or branch,” in reference to its shape. According to Pliny the Elder, Drusus, the eldest son of Emperor Tiberius ate so much broccoli that his urine turned bright green! 


I say it’s spinach and I say the hell with it. E. B. White wrote the caption that became this catchphrase, for a 1928 Carl Rose cartoon in the New Yorker showing a spoiled little girl who rejects her mother’s offer of broccoli with these words—which have come to mean, “When I’m indulging my prejudices I don’t want to be confused with facts.” The phrase’s abbreviated form, spinach, however, means the same as boloney, malarkey, bull, etc. In 1991 President George Bush joined the ranks of broccoliphobes when he told the press that he hates the stuff. President Clinton has gone on record that he likes it.


Make 6 servings


8 ounces dried fettuccine noodles
4 cups broccoli florets (about 1 large head broccoli)
4 boneless, skinless turkey breast cutlets (about 1 pound) or you can use roasted turkey leftover. You can also use smoked turkey for smoky-grilled taste.

1 teaspoon salt
1 teaspoon poultry seasoning
1/2 teaspoon freshly ground black pepper
8 ounces reduced-fat ricotta cheese
1/2 cup fat-free half-and-half
1/3 cup grated Parmesan cheese
1/4 teaspoon red pepper flakes
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1 tablespoon chopped fresh basil or 1 teaspoon dried


1) Cook the noodles according to the package directions, leaving out any butter or salt. 

2) Add the broccoli to the pasta water during the last 5 minutes of cooking. Drain and return the mixture to the pasta pot.

3) Meanwhile, sprinkle the turkey with 1/2 teaspoon of the salt, 1/2 teaspoon of the poultry seasoning, and 1/4 teaspoon of the black pepper.

4) Coat a large deep skillet with fat-free cooking spray and heat over medium heat. Add the turkey and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a cutting board. When cool, cut into bite-size pieces.

5) In the same saucepan used to cook the turkey, combine the ricotta cheese, half-and-half, Parmesan cheese, red pepper flakes, oregano, basil, remaining 1/2 teaspoon salt, remaining 1/2 teaspoon poultry seasoning, and remaining 1/4 teaspoon black pepper. Cook over medium-low heat, stirring frequently, until the sauce thickens slightly, about 8 minutes. Stir in the cooked chopped leftover roasted/smoked turkey or turkey breast and cook for 5 minutes.

6) Add a small amount of the sauce to the pasta and broccoli mixture and toss to moisten. Divide the pasta mixture among 6 plates and top with the turkey mixture.


1) How to Make Patti Labelle's Sweet Potato Pie - Soul Food Recipes

2) Mongolian Turkey and Broccoli Stir-fry - Easy Leftover Turkey Recipes

Calorie Count:

Per Serving: 310 calories, 34 g protein, 31 g carbohydrate, 7 g fat, 3.5 g saturated fat, 65 mg cholesterol, 5 g dietary fiber, 710 mg sodium

Diet Exchanges: 3 very lean meats, 1 fat, 1 starch, 2 vegetables, or 2 carbohydrate choices

Learn... How to Keep Cooked Broccoli Bright Green?


Labelle, Patti. 2004. Patti Labelle's Lite Cuisine. Gotham. ISBN-10: 159240085X

Friday, November 20, 2015

Mongolian Turkey and Broccoli Stir-fry - Easy Leftover Turkey Recipes


Sichuan peppercorns and crushed red pepper give authority to this zesty stir-fry. Scotch may seem like an odd ingredient, but it actually resembles Chinese rice liquor. Sichuan peppercorns can be found at Asian grocers and many supermarkets, but look at them closely. They should be wrinkled and rust-colored—white peppercorns are sometimes mislabeled as Sichuan.


Makes 4 to 6 servings


Make Ahead: Make the stir-fry just before serving.

3 cups broccoli florets
1 tablespoon vegetable oil
2 scallions, green and white parts, chopped
1 medium red bell pepper, seeded and cut into 1/2-inch wide strips
2 tablespoons shredded fresh ginger (use the large holes of a box grater)
2 garlic cloves, minced
1 pound leftover roasted turkey, cut into 1/2 × 2-inch strips
1 and 1/2 cups turkey or chicken broth, preferably homemade, or canned reduced-sodium broth 1/3 cup soy sauce

1/4 cup Scotch whiskey or dry sherry
2 tablespoons dark Asian sesame oil
3/4 teaspoon crushed Sichuan peppercorns (use a mortar and pestle or crush under a heavy saucepan)

1/2 teaspoon crushed hot red pepper flakes
1 tablespoon plus 1 teaspoon cornstarch
Hot cooked rice, for serving


1) In a large (12-inch) nonstick skillet, bring the broccoli and 1 cup water to a boil over high heat. Cover tightly and cook until the broccoli is crisp-tender, 2 to 3 minutes. Drain the broccoli and set aside. Dry the skillet and return to the stove.

2) Add the oil to the skillet and heat until very hot. Add the scallions, red bell pepper, ginger, and garlic. Stir until the mixture is fragrant, about 30 seconds. 

3) Add the leftover turkey strips and 1/2 cup of the stock. Cover and cook until the turkey is heated through, about 2 minutes.

4) In a medium bowl, mix the remaining 1 cup stock with the soy sauce, Scotch, sesame oil, peppercorns, and hot red pepper flakes. Add the cornstarch and whisk to dissolve. Stir into the skillet and cook until boiling and thickened. Stir in the reserved broccoli. 

5) Serve immediately, spooned over bowls of rice (optional).

Related Post: What does broccoli do for your body? What are the Broccoli Benefits? Read at... Broccoli Benefits: Super Food Broccoli (Brassica oleracea Italica)

How to Cook Broccoli Correctly to Preserve Bright Color and Prevent Nutrient Loss 

Many older recipes boil green vegetables too long and the result is a pile of mushy, army-green broccoli. Barely cooking these vegetables, however, results in the opposite problem. They look great but taste raw and woody. How do you cook these vegetables so they are tender and still brilliantly colored? It is all about a high-heat blanch followed by an ice-cold shock.

When cooking green vegetables so that they remain bright and tender, not brown and mushy, the ability to abruptly stop the cooking process through the use of an ice bath is necessary.

Why? Blanching vegetables in boiling, salted water for four minutes first begins to break down the cell structure of the broccoli. The pectin within starts to break down and dissolve, and therefore the texture of that veggie moves from tough toward tender. Likewise, the heat evaporates some of the excess air within the vegetable cells, enhancing its color from a muted green to an emerald green. This is all good.

How to Keep Cooked Broccoli Bright Green?

Cooking does not always stop when the food leaves the pot (or oven, or pan). According to the principles of carryover cooking, unless cooked vegetables receive an ice-water bath immediately after exiting the pot of boiling water, they will continue to cook. When our blanched broccoli was placed in a bowl (without an ice bath), the individual stalks were hot and as they sat piled together they shared their heat, continuing to cook. The result is that the cell structures continue to degrade, turning the vegetables mushier by the minute. It also gives more time for the chlorophyll, responsible for color, to lose its magnesium ion and fade into a drab olive green. In an ice bath, however, the heat that is already inside the vegetables will reverse direction and flow into the cold water, preventing further cooking. The cold water surrounding the vegetables also stops the heat from transferring from one piece to another. 

How Long Does It Take to Cook or Steam Broccoli?

Vegetable: Broccoli

Preparation: Florets cut into 1- to 1½-inch pieces, stalks peeled and cut into 1/4-inch pieces

Boiling Time: 2 to 4 minutes

Steaming Time: 4 to 6 minutes


1) How to Make Patti Labelle's Sweet Potato Pie - Soul Food Recipes

2) Broccoli Frittata Recipe- Healthy Recipes

Cooked Broccoli Florets Nutrition

Nutrition Facts
Amount Per 1 NLEA serving (148 g)

Calories 50

% Daily Value*
Total Fat 0.5 g
Saturated fat 0.1 g
Polyunsaturated fat 0.1 g

Monounsaturated fat 0 g

Cholesterol 0 mg
Sodium 49 mg
Potassium 468 mg
Total Carbohydrate 10 g
Dietary fiber 3.8 g
Sugar 2.5 g

Protein 4.2 g
Vitamin A
Vitamin C
Vitamin D
Vitamin B-6
Vitamin B-12
*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.


The Editors of America's Test Kitchen and Guy Crosby PhD (Author). 2012. The Science of Good Cooking (Cook's Illustrated Cookbooks). Cook's Illustrated; First edition. ISBN-10: 1933615982

Thursday, November 19, 2015

How to Make Patti Labelle's Sweet Potato Pie- Southern Soul Food Recipes


Sweet potato pie by the soulful singer Patti LaBelle. Made with California grown sweet potatoes, butter and spice is so in demand due to a viral video by James Wright.

If you cannot buy one at Walmart because it is out of stock. You can easily get one at, here... Sweet Potato Pie by Patti LaBelle, but it will cost you $39.37 compared to the original price, which is just $3.48. The best frugal option is to make it yourself. Read on and get the Patti Labelle's original recipe below.


Did You Know?

Sweet potato pie is a traditional dessert, originating in the Southern United States. It is often served during Thanksgiving, Easter and Christmas day, and is similar in many ways to pumpkin pie. Marshmallows are sometimes added as a topping, but this was adopted more in the Northern United States than in the South.

They Also Like Sweet Potato Pie in Medieval England

England’s herbalist John Gerard wrote about the sweet potato in his 1597 "Herball or Generall Historie of Plantes". He stated that the sweet potato “comforts, strengthens and nourishes the body,” and also had the property of “procuring bodily lust.” This aphrodisiac quality could be the reason for its popularity in the upper classes of sixteenth-century England.

It is suggested that King Henry VIII consumed huge amounts of sweet potatoes, especially sweet potato pie. Shakespeare’s Falstaff exclaims in the Merry Wives of Windsor (1602) “Let the sky rain potatoes (sweet). Let it thunder to the tune of ‘Greensleeves,’ hail kissing-comfits and snow eringoes!"

The Sweet Potato in Colonial America

Sweet potato pie appears in the southern United States from the early colonial days. The early colonists of Virginia were growing sweet potatoes by 1648, possibly earlier. The sweet potato was brought to them by explorers and traders from the West Indies and Mexico. Besides being tasty, it grew with relative ease and speed and in abundance. As the colonies expanded, the sweet potato became an item of trade to the northern colonies. The name “sweet potato” came into use after the 1740s as a means for the colonists to distinguish it from the white potato, which had been brought to New England by Scottish-Irish immigrants.

When things got tough during times of war and supplies of wheat and corn were limited, people turned to the sweet potato to carry them through. Weekly sweet potato rations were given to soldiers. Sweet potatoes were even made into a coffee substitute. During the Revolutionary War, General Francis Marion, the “Swamp Fox” of South Carolina, maintained his men for months at a time on little else.

6 Reasons Why Sweet Potato is Good for You

Many foods high on health are short on taste. Not the sweet potato. This root is sweet and delicious and, if prepared correctly, even indulgent. While the sweet potato will bolster your health, it will also have power over your taste buds.

Sweet Potato Nutritional Content

a) The Center for the Science in Public Interest (CSPI) has ranked the sweet potato number one in nutrition, more than 100 points ahead of spinach or broccoli. Sweet potatoes have large amounts of Vitamin A and C and are considered one of the top eight high-energy foods by professional athletes. The average sweet potato contains no fat, is only 165 calories, and contains one-half of the daily requirement of Vitamin C and twice the daily requirement of Vitamin A. It is also a terrific source of complex carbohydrates, B vitamins (especially thiamin), protein, iron, calcium, and potassium.

b) Despite being naturally sweet, sweet potatoes are a complex carbohydrate. Unlike white potatoes, they digest slowly and will not spike blood sugar.

c) Sweet potatoes have more than 100 percent of the daily requirement for vitamin A (beta-carotene); preferred over the much-touted dark, leafy green veggies. Thus, the body can absorb more of the plant’s nutrients. They contain more vitamin A than any other fruit or vegetable. Vitamin A keeps our eyes in tip-top shape, helping our vision discriminate colors and handle low lighting. It also plays an important part in the body’s defense against unstable chemical agents that can cause damage to the cells.

d) Sweet potatoes have more fiber per serving than oatmeal. More fiber provides a feeling of fullness and helps control food intake.

e) Sweet potatoes contain high amounts of Vitamin E, an antioxidant that helps protect our bodies from free radicals. When passing through the digestive tract, sweet potatoes lower the potential health risks posed by heavy metals and oxidized free radicals.

f) Sweet potatoes contain a natural protein that helps repair itself when damaged. When digested, this protein is utilized as an anti-inflammatory in our bodies and helps repair cells.


Sweet potato pie taste like cake, so much goodness in an easily transportable package. This recipe makes a light-textured pie, not too sweet and with a nice spice flavor, with a flaky and tender crust.


Makes 8 servings


3 large orange-fleshed sweet potatoes (about 2 3/4 pounds), scrubbed
7 tablespoons (most of 1 stick) unsalted butter, melted
1/2 cup packed light brown sugar
1/2 cup granulated sugar
2 large fresh eggs, beaten
1/4 cup half-and-half
3/4 teaspoon ground cinnamon
1 teaspoon freshly grated nutmeg

One 9-inch frozen piecrust or Perfect
Piecrust (please refer to recipe below)


1) Bring a large pot of water to a boil over high heat. Add a generous pinch of salt, then the sweet potatoes. Reduce the heat to medium; cook until the sweet potatoes are tender when pierced with a knife, about 30 to 45 minutes.

2) Drain the sweet potatoes, letting them fall into a colander. Run under cold water until cool enough to handle. Discard the skins; transfer the cooked sweet potatoes to a mixing bowl. Use a hand-held electric mixer to blend on medium speed until creamy and smooth. You will need 3 cups for the filling; scoop out the remainder and reserve for another use.

3) Preheat the oven to 400 degrees.

4) Uncover the pie shell; brush the interior with the melted butter. Sprinkle the brown sugar over the bottom of the pie shell. Par-bake until the crust is set and just beginning to brown, about 15 minutes. (If the pie shell puffs, do not prick it.) Let it cool.

5) Meanwhile, add the melted butter and brown sugar, the granulated sugar, eggs, half-and-half, cinnamon and nutmeg to the pureed sweet potatoes. Beat on medium speed until well incorporated.

How long do you bake a sweet potato pie?

6) Pour into the par-baked pie shell, smoothing the surface. Reduce the oven temperature to 350 degrees. Bake (middle rack) until a knife inserted in the center of the filling comes out clean yet the filling still jiggles a bit, about 1 to 1 1/2 hours.

7) Transfer to a wire rack to cool completely, then cover loosely and refrigerate until ready to serve.

Do you want to try sweet potato pie with marshmallows toppings? Get this recipe, How to Make Homemade Honey Marshmallows- Awesome Classic Recipes

Patti Labelle's Quick Tips:

In her cookbook, Patti calls this recipe "Norma's Black-Bottom Sweet Potato Pie". "Black-bottom" is a reference to the technique of baking the crust first with a little brown sugar on it before filling with the sweet potato mixture and baking again.

To get the most beta-carotene for your buck, shop for sweet potatoes with rich orange flesh. The darker the flesh the more beta-carotene you will get. Also, have a little fat like butter or margarine with your meal to help your body absorb this fat-soluble nutrient.

Sweet potatoes will not turn dark if put in salt water immediately after peeling (1 tablespoon to 1 quart of water).

Diet Exchanges: 2 starches, 2 fats, or 2 carbohydrate choices

How Many Calories in Patti Labelle Sweet Potato Pie Slice?

Nutrition Facts
Serving size: 0.2 pie (119 grams)

Total Fat
20 g
9 g
4 g
5 g
0 g
55 mg
Vitamin A
Vitamin C
220 mg
0 mg
Total Carbs
61 g
Dietary Fiber
2 g
29 g
4 g
*Percent Daily Values are based on a 2000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Patti Labelle's Perfect Piecrust Recipe

Making a crust from scratch is not that hard, and the result is so satisfying that you can keep a batch in your freezer. Sometimes, not often but sometimes, only a homemade piecrust will do. Most times, however, it is best (and so much easier!) to use frozen piecrust. That is because commercial machines can roll a piecrust much thinner than human hands ever could, I do not care how skilled a baker a person may be. And the thinner the piecrust, the lower it is in fat and calories. Cookbook author and recipe developer David Joachim shared this recipe to Patti. According to Patti, this is the best piecrust she ever tasted.

Makes 8 servings


1- 1/2cups all-purpose flour
1/2 teaspoon salt
1/4 cup cold butter-flavored vegetable shortening
1/4 cup cold reduced-fat cream cheese
2 teaspoons lemon juice
1/4 cup ice water

9-inch deep-dish pie plate


1) In a large bowl, combine the flour and salt. Using a pastry blender or fork, quickly cut in the shortening and cream cheese until the mixture resembles coarse meal.

2) In a cup, combine the lemon juice and 2 tablespoons of the ice water. Mix into the dough just until moist. Mix in just enough remaining ice water so that the dough can be shaped into a ball. Gather the dough into a ball and flatten it into a disk in the bowl. Cover and refrigerate for 1 hour, or up to 8 hours.

3) Preheat the oven to 400°F.

4) Roll the dough between sheets of lightly floured waxed or parchment paper, into a 12-inch circle. Remove the top sheet and carefully invert the dough into the center of a 9-inch pie pan. Remove the remaining sheet of paper and carefully fit the dough into the pan without stretching it.

5) Crimp the edges with your fingers or a fork and prick the bottom of the crust with a fork to prevent bubbling.

6) Line the inside of the crust with heavy foil. Bake on a baking sheet for 7 minutes.

7) Remove the foil and bake until lightly golden, about 7 minutes more. Cool on a rack.

Option: To make a Perfect Nut Crust, stir 2 tablespoons finely ground almonds or walnuts into the flour and salt.

Patti Labelle's pumpkin pie is more silky, creamy and delicious, it will make you sing. Get the recipe NOW and try it later, Patti Labelle's Easy Pumpkin Pie Recipe- Southern Soul Food

Patti’s Quick Baking Pointers:

The secret of a tender, flaky piecrust is not to over mix the dough once the water is added. It is one of those recipes with a few simple ingredients that must be put together with great care. There are two secrets to a tender, flaky piecrust. The first is to handle the dough as little as possible. The second is to keep everything cold. Especially the fat. Cold fat in a hot oven creates steam, which puffs apart the layers in the crust and makes flaky pastry. If the fat warms up before it gets to the oven, it melts and gets absorbed by the flour, creating a tough crust.

If you make a pie dough on a hot day, chill all your ingredients and equipment in the refrigerator. If the dough warms up and gets sticky as you work, pop it back in the fridge for 20 minutes before continuing.

Make Ahead: The piecrust dough can be refrigerated for up to 3 days. Any leftover pureed sweet potatoes can be frozen for up to 6 months. The pie can be baked and refrigerated a day in advance.

Perfect Piecrust Calorie Count:

Per Serving: 160 calories, 3 g protein, 19 g carbohydrate, 8 g fat, 2.5 g saturated fat, 5 mg cholesterol, less than 1 g dietary fiber, 25 mg sodium

Diet Exchanges: 1 starch, 1- 1/2 fats, or 1 carbohydrate choice


Do you to taste all Patti Labelle's best of America's Southern soul food cooking? Get all her recipes, click her cookbooks here:

Labelle, Patti. 1999.  LaBelle Cuisine: Recipes to Sing About.  Clarkson Potter. ISBN-10: 0767903145

Labelle, Patti. 2004. Patti Labelle's Lite Cuisine. Gotham. ISBN-10: 159240085X

Neal, Bill. 1996. Biscuits, Spoonbread, and Sweet Potato Pie. New York: Alfred A. Knopf.

Tudor, Ashley. 2012. Sweet Potato Power: Smart Carbs Paleo and Personalized. Victory Belt Publishing. ISBN 13: 978-1-936608-78-2

Watch Baking Video:

1) Sweet Potato Pie Recipe How to Make Easy, Southern Sweet Potato Pie

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