Recipes · Canadian · Pies
Saskatoon Berry Pie
One serving has 439 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (32%), vitamin K (29%), thiamin (26%), selenium (24%) and riboflavin (20%). Ready in 225 minutes.
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- Preparation: 160 min
- Cooking: 65 min
- Makes: 1 serving (190 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 62 g Shortcrust pastry (for a double crust)
- 94 g Saskatoon berries (or blueberries)
- 5.6 g Water
- 3.8 g Lemon juice
- 20 g Sugar
- 4.4 g Plain flour
Method
- Makes one 23 cm double-crust pie, cut into 8 slices; the amounts are for one slice, so multiply every ingredient by 8 for the whole pie.
- If you have Saskatoon berries, simmer them with two-thirds of the water in a covered pan for 10 minutes to soften their seeds, then stir in the lemon juice and leave to cool. Blueberries need no cooking: just toss them with the lemon juice and leave that water out.
- Heat the oven to 220 °C (425 °F). Roll out half the pastry to about 3 mm and line a 23 cm pie dish, leaving the edge overhanging.
- Mix all but a spoonful of the sugar with the flour, stir it through the berries and spoon them into the pastry case.
- Roll out the rest of the pastry and lay it over the filling. Trim, press the edges together and crimp them to seal, and cut a few slits in the top for the steam. Brush the top with the rest of the water and sprinkle with the spoonful of sugar.
- Bake for 15 minutes, then turn the oven down to 180 °C (350 °F) and bake for 40-45 minutes more, until the pastry is golden and dark juice bubbles up through the slits.
- Leave to cool for at least 2 hours before cutting, so the filling sets.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 439 kcal | 21% |
| Carbohydrates | 63.5 g | |
| Water | 101 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 4.7 g | 10% |
| Tryptophan | 0.05 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.16 g | |
| Leucine | 0.32 g | |
| Lysine | 0.1 g | |
| Methionine | 0.08 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.23 g | |
| Tyrosine | 0.13 g | |
| Valine | 0.19 g | |
| Histidine | 0.1 g | |
| Fat | 19.5 g | |
| Monounsaturated | 8.4 g | |
| Polyunsaturated | 5.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.8 g | |
| Saturated | 4.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 12.5 mg | 1% |
| Copper | 0.11 mg | 12% |
| Iron | 2.1 mg | 12% |
| Magnesium | 14.3 mg | 5% |
| Manganese | 0.58 mg | 32% |
| Phosphorus | 53.5 mg | 8% |
| Potassium | 118 mg | 3% |
| Selenium | 13.4 µg | 24% |
| Sodium | 300 mg | |
| Zinc | 0.43 mg | 5% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.24 mg | 5% |
| Pyridoxine (vitamin B6) | 0.07 mg | 5% |
| Folate (vitamin B9) | 58.5 µg | 15% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 9.4 mg | 2% |
| Vitamin A | 2.8 µg | 0% |
| Vitamin C | 10.6 mg | 14% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.73 mg | 5% |
| Vitamin K | 26.3 µg | 29% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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