Basic Low Carb Pie Crust
Low Carbohydrate Recipe
Two kinds of soy flour are available: Natural or full-fat soy flour contains the natural oils that are found in the soybean. Defatted soy flour has the oils removed during processing. Both kinds of soy flour will give a protein boost to recipes; however, defatted soy flour is even more concentrated in protein than full-fat soy flour. Like whole grain flours, both defatted and full-fat soy flour should be stored in the refrigerator or freezer.
3/4 cup plain whey protein powder or soy flour
1/4 cup oat flour
1/4 cup finely ground almonds (almond flour)
1/2 cup shortening or lard
1-2 tablespoons very cold water
Nonstick cooking spray
Mix together whey protein powder (or soy flour), oat flour, and almond flour. Cut shortening or lard into flour mixture with two knives or a pastry blender, using a cutting motion. It will resemble peas when done.
Add water, 1 tablespoon at a time until dough can hold together. Refrigerate until chilled for easier handling.
This dough can be rolled out by putting between two pieces of waxed paper, or you can put the dough in a 9-inch pie plate and pat it up the sides to the rim.
Spray nonstick spray on a pie plate (glass such as Pyrex works best) before putting crust in. Oil your hands to make it easier to manage dough if you are using the patting method. If you take the pie crust over the rim, be sure to put aluminum foil or pastry rim-guards around edges to prevent it browing too much before pie filling is done. Pour filling into crust and bake per directions.
If you need a completely baked crust (for cream fillings or no-bake cheesecake etc.), pierce crust with a fork and bake at 350 degrees for 5 to 10 minutes. Watch it closely to prevent burning!
Note: Keep in mind whey protein powder is 2 grams of carbs or less (many are zero carb) and should not be confused with sweet whey found in many health food stores (which is very high in carbohydrates).
To add flavor to the regular pie crust recipe, add any one of the following:
- 2 teaspoons lemon peel
- 1 teaspoon orange peel
- 2 tablespoons baking cocoa powder
- 2 teaspoons cinnamon
- 1/4 teaspoon nutmeg
- 1 teaspoon instant coffee to water
Yield: 1 crust
Entire crust has 30 grams carbohydrate made with whey powder or 37 grams made with soy flour.