Michael Mosley’s Fast 800 and Keto mince pies – ‘Classic flavour, low calorie’

This Morning: Michael Mosley discusses 800 calorie diet

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Dr Michael Mosley has been helping thousands lose weight and change their lifestyle with his range of diet programmes. He also has lots of encouraging tips to overhaul one’s health and make better choices when it comes to nutrition without compromising. But for those on a diet and looking to enjoy a mince pie this festive season and not fall off the wagon, the expert’s fruit mince pie recipe is perfect. Created by The Fast 800 – one of Michael’s diets – its sugar content is much lower than traditional mince pies, and still packed full of flavour. 

The recipe explains: “Compared to an average, store-bought fruit mince pie, the carbohydrates and sugar in The Fast 800 fruit mince pies is drastically reduced.

“The key is a clever balance of dried fruits and spices to achieve the classic flavours but limiting the effects on blood sugars.

“Also, the keto-friendly pastry helps to keep the carb-load low, with extra fat helping to slow the release of energy. 

“A classic treat designed to support a healthy lifestyle over the festive season.” 

The recipe below makes 10 pies and it takes 12 hours in total to prepare with 55 minutes of cooking time. 

The nutritional value of each mince pie: 

Calories: 226kcal per pie

Protein: 4.5g

Fibre: 4.2g

Carbs: 12.6g

Sugar: 11.2g

Fat: 16.9g

Ingredients

For the pastry: 

0.5 tbsp chia seeds (about 5g) 

One egg

Two tsp apple cider vinegar

100g almond meal

40g coconut flour

0.25 tsp salt

0.5 orange, zest

100g butter, at room temperature

60g cream cheese, at room temperature

For the fruit mince

Two green apples, (not peeled) cored and diced into 0.5cm cubes

One tsp cinnamon

One tsp allspice

One tsp nutmeg

0.5 tsp ground cloves (or four whole cloves)

40g dried unsweetened cranberries

40g currants

40g mixed peel 

Two tsp grated root ginger (about 4cm)

One tbsp water

One extra egg for egg wash

Olive oil or extra butter for greasing

Method

1. Make the pastry: in a clean spice grinder or mortar and pestle, grind the chia seeds into flour. 

2. In a small bowl, lightly whisk chia flour, egg and apple cider vinegar together. Set aside.

3. In a large bowl, combine almond meal, coconut flour, salt and orange zest. 

4. Chop the butter and cream cheese into chunks and work these through the flour mix with your fingers until it forms a dough. 5. Add the egg to the dough and mix until just combined – it may seem too wet for pastry, but the excess moisture will be absorbed as the pastry rests.

6. Cover the dough and refrigerate for at least an hour, but preferably overnight.

7. Make the fruit mince: In a pot over very low heat, add all ingredients and allow to stew with the lid on for 35-40 minutes – stir regularly. The apple pieces should still be holding their shape.

8. Refrigerate the fruit mince mixture so it cools completely.

9. Make the fruit mince pies: Preheat the oven to 170°C fan forced/190°C.

10. Generously grease a muffin tray with butter or olive oil.

11. Working quickly so that the dough stays cold, press portions of the dough into the tart wells so it’s about half a cm thick on the base and sides. Make about 10 pies – there should be some pastry leftover for the tops.

12. Scoop the fruit mince evenly across all pastry cases.

13. Roll out the remaining pastry between two sheets of baking paper and cut star shapes. Top your pies with the pastry stars and press them on gently. 

14. (Optional) Lightly whisk another egg and brush over the top.

15. Bake for 10 minutes, rotating halfway, until the pastry looks golden. Allow cooling before serving so that the pastry sets. Enjoy after a meal.

For more healthy lifestyle tips and recipes, head to The Fast 800’s website. 

Gabrielle Newman, BHSc (Nutritional Medicine), is the Nutritionist and Recipe Developer for The Fast 800.

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