Healthy mince pies recipe
Discover a healthy recipe for delicious and nutritious mince pies you can serve as a festive snack or dessert this holiday season.
Sophie Bertrand, Msc, RNutr
Nutrition Specialist
Published
December 13, 2024
Read time
1 minute
Try this recipe for making delicious and healthy mince pies at home this winter.
The humble mince pie is a real superstar of the holiday season. These sweet treats make great snacks or desserts after a hearty meal, and it’s clear that Christmas is well on the way once they start popping up in supermarkets.
Like many festive delights, many of the mince pies you’ll find at the shops will be highly processed and crammed full of added sugar. This means eating one on its own will likely send your glucose skyrocketing.1
It doesn’t have to be this way, however. By making these delights at home, you’ll be able to get all the deliciousness without interfering too much with your efforts to keep your glucose steady.
Sophie Bertrand, MSc, RNutr, a nutritionist at Lingo, has created this recipe that uses the natural sweetness of the fruit and a little bit of honey rather than added sugar.
Oat flour contains more fibre than other flours, helping to slow down your digestion and reduce glucose spikes.2 You’ll also get this from using carrot and apple rather than the various fruit purées you’ll find in most supermarket mince pies. Each pie provides a tidy 3 grams (g) of fibre.
This recipe is also suitable for people with certain dietary requirements. It’s dairy-free, making it an option for anyone looking to avoid lactose, and using oat flour makes it gluten-free.
Precede a mince pie with a protein- and fibre-rich meal to help stabilise your glucose even more!3
Servings, Prep, and Cooking Time
Servings: 14
Prep time: 60 minutes
Cooking time: 30 minutes
Total time: 90 minutes
Ingredients
Pastry:
300 g oat flour
1 egg
3 Tbsp melted coconut oil
2 Tbsp honey
½ cup cold water
Fruit mince filling:
1 large apple (125 g), cut into small cubes
1 large carrot (100 g), finely grated
225 g mixed dried fruit
Zest and juice of 1 orange
½ cup water
1 tsp cinnamon
1 tsp vanilla extract
Recipe Preparation and Nutrients per Serving
Method:
Combine all the ingredients for the mincemeat in a pot.
Cover and simmer for 45 minutes, making sure to stir every now and then. Be sure not to boil too fast, just a slow gentle simmer.
Turn off the heat and allow to cool before adding to the crust.
Preheat oven to 160°C (350°F) and grease a standard 12 cup muffin tin plus 2 extra muffin cups.
In a large bowl, combine the oat flour, egg, oil, and egg. Mix well with fingers.
Slowly add water and kneed with fingers to form a soft dough. It will start to firm up.
Roll out between 2 sheets of baking paper and cut into circles large enough to cover the base and sides of your muffin holes. Use your hands to press them down around the sides, creating a cup. Stab the bottom of each crust with a fork so it can breathe while baking.
Fill the crusts with 1 heaped tablespoon of the fruit mince.
Roll out the rest of the pastry and cut it out in the shape of stars.
Arrange stars over the top of the mince pies.
Bake in oven for 30 minutes or until golden.
Cool completely before eating and enjoy.
NUTRIENTS PER SERVING
Serving: 1 mince pie
Servings per recipe: 14
Calories: 183
Fat: 5 g
Carbs: 31 g
Fibre: 3 g
Protein: 4 g
The Lingo system is not for medical use and intended for users 18 years and older. Lingo is not intended for diagnosis or management of any disease including diabetes.
The Lingo programme does not guarantee that everyone will achieve the same results as individual responses may vary. It is best to speak to your doctor for advice on starting any diet or exercise regime or if you have an eating disorder or a history of eating disorders.
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