It seems that those dark days are coming to an end soon. It’s getting brighter earlier in the day and flowers are sprouting everywhere, which makes it inevitable to feel excited for the coming spring. Are you already dreaming of picnics at the park or in the garden (if you are lucky to have one)? I am! Gabriela Rojas Pérez of Keeping it Delicious shares a great spring time recipe with us….
These Mango & Coconut Raw Tarts are a great dessert option, the combination of mango and coconut is just divine. To me, it’s like these flavours are meant to be together. Plus, the mango adds such a natural sweetness, that you won’t even notice they are refined sugar free. Mangos are also high in fibre which helps with digestion and vitamin C, good for our immune system.
The other main ingredient in this recipe is coconut, in the form of coconut yogurt and coconut flour. Coconut yogurt is a great plant-based alternative to dairy yogurts and cream and while coconut yogurt is higher in fat than regular yogurts, the fat is different because it is made up of medium chain fatty acids. Coconut is also a good source of wholefood fat, which is very beneficial for infants and children as they require more healthy fat for their growing bodies.
The tarts base is made of coconut flour, oats and Medjool dates. Which is great because oats and dates are both good sources of fibre, which help us “police” our sugar levels.
Enjoy these fresh and naturally sweet tarts!
Ingredients:
Makes 10 tarts
For the base
- ¾ cup coconut flour
- 1 cup oat flour
- 1 cup Medjool dates (about 11 dates)
- 2 tbsp coconut oil
For the filling
- 1 mango (about 350g)
- 250ml coconut yogurt
- 2 tbsp coconut sugar
- 1 tbsp of Agar Agar
- ¼ tsp turmeric powder (optional, it helps to enhance the colour, without affecting the flavour
Method:
- Soak the dates in hot water for 10 mins.
- Prepare a muffin tray with silicone cupcake cases.
- In a food processor, place all the ingredients for the base and pulse until you get a mixture that sticks together.
- Fill the cupcake cases with about 1½ tbsp of the base mixture and using your hands, press it evenly around the cupcake cases.
- Once you finish putting the mixture in the cupcake cases, place the tray in the fridge.
- Chop the mango and place all the ingredients for the filling into a blender. Blend until smooth.
- Place over a low heat in a small saucepan and heat the mango and coconut filling. Stir and heat up until you start to see small bubbles, then remove the saucepan from the heat and let it cool for 5-8 mins.
- Retrieve the tray from the fridge and fill the tarts with the coconut and mango cream. Then return the tray to the fridge and let the finished tarts set for a minimum of 2 hours.
Add some edible flowers for added prettiness and enjoy!
Photography by: Nuraan Ackers
