Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
17 Oct

Primal Pies: Fill ‘er Up

A few weeks ago we previewed a recipe for a flourless pie crust. Our only regret? We didn’t actually tell you what you could be filling those pie crusts with!

With the fall season now in full swing (seriously… where did summer go?) we wanted to offer up a few Primal pie fillings. Granted, some are higher than we’d like in carb counts, but when you compare it to the alternatives, it looks a whole lot…errr…sweeter!

For all pies listed below, we recommend using our flourless pie crust recipe:

1 1/4 cups almond meal
2/3 cup coconut oil
1/4 tsp salt
5 tbsp (approximately) of icy water

Combine almond flour and salt in a mixing bowl, stir in coconut oil and mix until mixture resembles course crumbs. Mix in water, 1 tbsp at a time, until a dough is formed. Refrigerate until ready to use. When ready, roll out and place in a pie dish. Fill your favorite fruit (we recommend apples, but blueberries are also delicious) and bake at 450 degrees Fahrenheit for 15 minutes or until crust turns a rich golden brown.

Primal Pumpkin Pie Filling

Pumpkin Pie

What would a Thanksgiving be if there were no pumpkin pie? Here’s a recipe which, although less sweet than traditional (read: horrendously unhealthy!) pumpkin pie, is an excellent substitute that is sure to please the palate!

1.5 cups fresh or canned pumpkin (not to be confused with pumpkin pie filling, which comes pre-sweetened.)
3 eggs
3/4 cup maple sugar flakes
3/4 cup coconut milk
1 tsp vanilla extract
1/2 tsp salt
2 tsp cinnamon
1/2 tsp powdered cloves
1/2 tsp nutmeg
1/8 tsp ginger

Mix all filling ingredients in a bowl. Pour into a lightly pre-cooked pie crust. Bake at 350 degrees Fahrenheit for 30 minutes or until golden.

If you are so inclined, add a dollop of freshly whipped cream to the pie instead of that Cool Whip junk.

Disclaimer: Reader Holly recommended this recipe (thanks Holly!) as one of her favorites. We can’t attest to the maple sugar flakes, but we have to admit that they are compelling. It is basically dried maple syrup. Click here and here to view a manufacturer’s site for more info, and let us know what you think in the comment boards – especially if you’ve actually used them.

Fit Day Nutrition Breakdown:
According to the fine folks over at, this recipe as listed contains:

Cal: 2463
Fat: 251
Carbs: 42
Protein: 45

Cal: 813
Fat: 64.4
Carbs: 43.6
Protein: 27

Cal: 3276
Fat: 314.8
Carbs: 85.6
Protein: 71.8

Divided by 8:
Cal: 410
Fat: 39
Carbs: 11
Protein: 9

Good Ol’ Fashioned Apple Pie Filling

Apple Pie

There’s nothing more American than good ol’ apple pie, so do your patriotic duty – without sacrificing your diet rights – with this delicious recipe.

3 cooking apples, sliced
1 tsp cinnamon
1/4 tsp grated nutmeg
1 tbsp butter, cut into small pieces

In a large bowl, combine apples, cinnamon and nutmeg. Toss until apples are evenly coated. Spoon into pie crust and dot top with butter pieces. Bake 30 minutes at 350 degrees Fahrenheit until apples are tender when pierced with a knife. Cool slightly before serving. To punch up the recipe, top with some chopped pecans.

Fit Day Nutrition Break Down:
According to the fine folks over at, this recipe as listed contains:

Cal: 2463
Fat: 251
Carbs: 42
Protein: 45

Cal: 509
Fat: 1.3
Carbs: 135
Protein: 2.6

Cal: 2972
Fat: 252.3
Carbs: 177
Protein: 47.6

Divided by 8:
Cal: 371
Fat: 31
Carbs: 22
Protein: 6

Give these a try this holiday season and then come back with your comments. We’d love to hear how you think they taste compared to more traditional recipes, if the pies turned out for you, and what, if any, modifications you made to the recipes.

eszter, CaptPiper Flickr Photos (CC)

Further Reading:

Eat This Today, Feel Better Tomorrow: Dessert Edition!

10 Ways to Forage in the Modern World

How to Eat More Fat

Top 10 Ways to “Go Nuts”

SlashFood: Organic Maple Flakes

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. I couldn’t eat pumpkin pie without sweetener. I use New Roots stevia concentrate powder –

    This is how I make it but next time I’m going to try it with coconut milk. I’ve used cows milk and homemade almond milk.

    Crustless Pumpkin Pie
    6 servings

    14 oz can pumpkin (I use Organic Farmers Market)
    2 eggs, large
    1 cup milk
    1/4 tsp New Roots Stevia concentrate powder (or to taste)
    1 Tbsp cinnamon
    1/4 tsp ginger
    1/4 tsp cloves
    Fresh grated nutmeg

    Preheat oven to 425.

    Put all the ingredients into a bowl; mixing well with a wire whisk.

    Pour batter into 6 ramekins (7oz size) or a similar size ovenproof dish.

    Place the ramekins into oven and then turn down to 375.

    Bake until almost set in the middle about 40 minutes.

    Lisa wrote on February 2nd, 2011
  2. On the pumpkin pie…is the coconut milk the canned stuff or the milk in the carton? Is there a difference? Thanks!

    Jen wrote on September 7th, 2011
  3. Excellent blog post I`ll definitely be returning to follow your web blog regularly

    dubai properties wrote on September 11th, 2011
  4. While reading the posts is interesting, it’s intensely irritating to waste expensive ink printing the posts just to print the recipes I was searching for. Yes, the posts lead me to adjust the original recipe but there should be a simple print icon for JUST the recipe(s). Take a look at mainstream sites like Real Simple, Better Homes & Gardens, etc. Who knows, it may speed PB becoming ‘mainstream’.

    Bonnie R. wrote on September 19th, 2011
    • I use copy paste. Add recipes to my OneNote recipe notebook and it’s great.

      Nancy wrote on October 3rd, 2013
  5. Does anybody know of a good berry filling recipe? Blueberry, blackberry, etc. Got three pounds of fresh blackberries in my fridge right now

    Gino wrote on December 9th, 2011
    • Separate the white & yolk of two eggs. Beat the egg whites until stiff & white and set aside. put half the berries in a food processor with the egg yolks and some coconut water and make a puree. Put the rest of the berries in a pan with generous stick of butter, and simmer until the juices start coming out; let it cool. While it cools, fold the egg whites into the berry puree. Add to the berries & butter. Stir well, and fill the pie.

      Milla wrote on December 9th, 2011
  6. Its, goood bllogg.

    naprawa sony wrote on February 13th, 2012
  7. West Virginia Permelon seeds are being sold by Gaston Clark, HC 85, Box 61A, Jumping Branch, WV 25969.

    You can call Mr. Clark at (304)466-4716.

    Terry wrote on April 28th, 2013
  8. My girlfriend and I can make a very low carb cream pie. If you know what I mean.

    Troy wrote on October 20th, 2013

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