Patrick Oconnell
Pies are a popular choice for many, but they are not the healthiest option. An average meat pie provides around 450kcal and 12g of saturated fat, which is more than half of the daily guideline. However, there are ways to make pies healthier, such as using a crumble topping instead of pastry, or choosing a low-fat pastry like filo. Another way to make your pie healthier is to opt for fat-free cheese. While cheese is a popular addition to pies, it can also be high in fat. Fat-free cheese can be a good alternative, but it's important to note that it may affect the consistency of the pie filling.
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What You'll Learn
Cheese and pie: a historical pairing
The pairing of cheese and pie has a long history, with some claiming that the combination is an ancient pairing tradition. The exact origins of this culinary duo are unclear, but it is believed that the first pie-like creation was published by Marcus Porcius Cato in 160 B.C. This early pie was a pizza-like grain flatbread topped with goat cheese and honey, showcasing the harmonious combination of cheese and bread.
Over time, the pairing of pie and cheese evolved and spread globally, with various savoury tarts, b'stella, empanadas, quiches, calzones, and spanakopita emerging. The British played a significant role in this culinary journey by bringing savoury pies to the colonies, where cheesemaking also flourished, especially in dairy-rich regions like New England, New York, Pennsylvania, and Wisconsin.
Apple pie, in particular, has become synonymous with cheese as a classic pairing. Food enthusiasts emphasise the importance of using high-quality ingredients, including fresh high-fat European or cultured butter, and substituting some high-quality lard for flakiness that complements the cheese. The type of apple is also crucial, with Granny Smith apples recommended for their tartness and ability to hold their shape during baking.
While apple pie and cheddar cheese are iconic partners, some regions have their own unique takes on this pairing. In Wisconsin, it is customary to serve apple pie with a scoop of ice cream and a slice of cheddar cheese on the side, a combination known as "pie à la mode". In Vermont, the state's General Assembly passed a law in 1999 declaring that apple pie, as the official state pie, should be served with cold milk, ice cream, and/or a slice of cheddar cheese.
The addition of cheese to pie extends beyond apple pie. For instance, in the Midwest during the mid-1800s, it became fashionable to top pies with a scoop of ice cream, a practice known as "à la mode". However, some pairings may be less well-received, as individuals from Mississippi express strong disapproval of serving any pie with cheese.
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Apple pie and cheddar: a match made in heaven?
Apple pie and cheddar cheese is a culinary tradition in the American Midwest and New England, with the pairing of the two foods dating back to 16th-century Germany. The combination of sweet spiced apples and rich dairy has since migrated to different cuisines, such as custard sauce poured over pie in England.
In some places, a slice of cheddar is melted under a broiler, or mixed into the pie crust. In others, the cheese is sprinkled on top of the pie after baking, and then placed back in the oven to melt. Vermont has even enshrined this pairing in law, stating that apple pie must be served with cheddar, milk, or ice cream in order to count as a "good faith effort".
The pairing of apple pie and cheddar cheese is thought to work so well due to the balance of sweet and savoury flavours. Apples and cheddar have long been combined, perhaps most notably in the context of apple pie, but also in grilled cheese sandwiches, and on cheese boards.
To make an apple pie worthy of being paired with cheddar, it is important to use the best ingredients and pay attention to the details. This includes using fresh, high-fat European or cultured butter, and a blend of apple varieties that are hard, soft, sweet and tart. Granny Smith apples, for example, hold their shape and add tartness, but are one-note flavour-wise.
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Fat-free cheese: a watery disaster
Cheese and pies have gone hand in hand since ancient times. While it may have originated in Egypt or Greece, with the first pie "recipe" published by Marcus Porcius Cato in 160 B.C., the pairing has since spread worldwide. The British brought savoury pies to the colonies, and cheese-making followed. In the mid-1800s Midwest, topping pie with ice cream became known as "a la mode", French for "in fashion".
Today, pies are often considered an unhealthy treat, with a traditional individual meat pie providing around 450kcal and 12g of saturated fat. To make a heart-healthy pie, one can opt for a crumble topping instead of pastry, use unsaturated spread, or choose a low-fat cheese.
However, fat-free cheese may not be the best option. While fat-free cheese was first introduced in the early 1990s by Lifetime Cheese, it has since been a challenge to find in grocery stores. Some Reddit users have reported that Walmart, Kroger, Food Lion, and Trader Joe's occasionally offer fat-free cheese, but options are limited.
Moreover, fat-free cheese tends to have a rubbery texture and lacks flavour. Reduced-fat cheese is often preferred as it has a similar taste and texture to full-fat cheese. When it comes to creating a delicious pie, using high-quality ingredients is key. So, while fat-free cheese may help reduce the calorie count, it may not be the best choice for taste and texture.
In conclusion, while pie can be made healthier with a few simple swaps, fat-free cheese may not be the best solution. Its elusive nature, disappointing texture, and lacklustre flavour make it a watery disaster for those looking to indulge in a tasty treat.
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Healthier pastry alternatives
Pies are a popular choice, but they are not the healthiest option as a regular part of your diet. An average individual meat pie provides around 450kcal, and the saturated fat content is a big concern—at 12g, that's more than half of the recommended daily intake.
The pastry is usually the biggest issue for your health. One way to reduce the negative impact is to only use pastry on top of the pie, not underneath. This can reduce saturated fat per portion by 40% and calories by 25%. If you make your own pastry, use an unsaturated fat spread instead of butter or lard.
Another option is to switch your pastry from shortcrust or puff to filo. Filo is the lowest-fat pastry, with 2.9g fat per 100g. In comparison, puff pastry has 26.2g of fat per 100g, and shortcrust has 31.4g. Filo is also the lowest-calorie option and is easy to use. You can scrunch up the sheets and place them on top of the pie, and it will crisp up nicely.
If you are making a meat pie, use lean cuts or extra-lean mince and include plenty of vegetables. You can also replace some of the meat with pulses to lower the saturated fat content and add protein and fibre. For a fruit pie, taste the fruit before adding sugar—generally, the riper it is, the less sugar you need. You can also add dried fruit to sweeten without adding sugar.
Finally, consider a different type of topping altogether. Crumble toppings work for savoury and sweet pies. Use an unsaturated spread instead of butter and try using a bit less. Oats are a nice addition to crumble toppings, and for a savoury crumble, you can add dried herbs for extra flavour. Mashed vegetables also make a great pie topping—try mashed potato or a mix of root vegetables. These options are as comforting and filling as a pastry pie, but with less fat.
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Healthy pie fillings
Pies are a popular choice but are not the healthiest option for a regular diet. The average individual meat pie provides around 450kcal, with about 12g of saturated fat—more than half of the recommended daily intake. However, there are ways to make pies healthier, especially by focusing on the pie filling.
If you're making a meat pie, use lean cuts or extra-lean mince and include plenty of vegetables. You can also mix in tinned lentils or beans to make the meat go further. This helps to lower the saturated fat content and adds protein and fibre to your meal.
For fruit pies, taste the fruit before adding sugar. Generally, the riper the fruit, the less sugar you need. You can also add dried fruit to the filling to sweeten it without adding too much sugar. Ground cinnamon adds natural sweetness and goes well with apples, bananas, blackberries, peaches, and pears.
- Spiced red lentil dhal topped with creamy sweet potato mash
- Bombay potato-topped coconut curry bake—a healthy and low-fat option
- Chicken pie—a low-calorie option
- African-inspired peanut pie—a vegetarian option that provides all your 5-a-day, plus iron, fibre, folate, and vitamin C
- Chilli con carne topped with snipped tortilla wraps—a healthy fusion of nachos and enchiladas
- Healthy blueberry pie—made with an oat flour pie crust and a crumb topping, this pie is easy to make and uses wholesome ingredients
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Frequently asked questions
To reduce the saturated fat content of your pie, use pastry on top but not underneath. You can also make your own pastry using an unsaturated fat spread instead of butter or lard. For savoury pies, add sliced potatoes or mashed vegetables as a topping.
Crustless spinach pie is a simple, low-carb, gluten-free dish. You can also make a flaky low-carb pie crust using almond flour.
You can make a low-fat cream cheese pie using a recipe from a low-fat cookbook. You can also make a Ham and Cheese Strata using fat-free cheese.
For a savoury crumble, you can add reduced-fat cheese. You can also make a spinach pie using skim mozzarella.
