by Buffy Ellen
I made these cute little fruit and vanilla bean custard tarts this week for a pot luck dinner with some of my girlfriends. I had been wanting to recreate a healthy version of these for a while, so this event was the perfect excuse. I've always been a big fan of those delicious fruit tarts you see at most bakeries - you know the ones, crispy sweet buttery pastry crust, filled with sweet vanilla custard, topped with fresh fruit and some fruit jam to glaze. You could make these fancy and top them with a selection of different fruits like they do in the bakeries (strawberries, grapes, peaches, kiwifruit etc), but kiwifruit are in high season at the moment here in New Zealand so I decided to stick with just the one for simplicity.
Instead of using a traditional sweet pastry crust, I've used a fruit and nut based crust without any sugar, butter or refined flour. I've kept them raw, but if you wanted a crispier result, you could always bake these tart shells in the oven for 20 minutes at 150°C before filling, instead of putting them in the freezer (just omit the coconut oil).The sweet and creamy vanilla bean custard inner of these tarts is where it's at though. I'm pretty proud of this wee custard recipe because (a) it's truly delicious, and (b) it's super simple with only a few ingredients. Simple + delicious is always the best combo I think!
Coconut products are a wonderfully diverse ingredient to use in your cooking. They've been happily consumed in traditional Pacific Island and South East Asian communities for centuries, however have taken a bad rap recently due to their high saturated fat content. A few decades ago, an increasing amount of research was published showing a strong correlation between saturated fat intake and high cholesterol, heart disease, stroke and cancer. Thus coconuts and their delicious creamy inners went in the bad box. What's now coming to light though is that most of that research and disease correlation was based on animal-based saturated fats (and proteins for that matter).
Saturated fats on their own are actually great little things, in that they are very stable, have high melting and smoking points, and are unlikely to be oxidised from heat and light like unsaturated vegetable based oils. This means we can happily cook, bake and fry with coconut oil, without being worried about the fats going rancid and causing free radical formation in the body (= early aging!). The fat in coconuts is also highly satiating (keeps you full) so you're less likely to reach for that choccie bar mid arvo. They're also a fantastic source of energy that can be used very effectively by the body. Coconut flesh (found in flakes, desiccated coconut, coconut cream and milk) is naturally sweet and adds a delicious creaminess to cooking in replace of dairy cream, milk and fat. So don't fear the coconut, give it a chance and I reckon it will be your next true love!
Kiwifruit meanwhile are a fabulous wee fruit, particularly abundant here in New Zealand (check the label on your kiwis - they might well have been grown here!). They come in green varieties with furry flesh, and gold varieties which have yellow flesh, smooth skin and are a little sweeter. If you haven't tried them, they are delicious! One of my all time favourite fruits (and I love that they're local). What's more, if you buy organic, you can eat the skins too - especially of the gold variety.
Onto nutrients, these little capsules of gold are a fantastic source of vitamin C, with twice the amount per 100g compared to oranges (93mg for green kiwis, 105mg for gold, vs 53mg for oranges). Vitamin C is an antioxidant and involved in a myriad of biochemical processes in the body, including hormone synthesis and immune and adrenal function. It's also been shown to protect against cancer and cardiovascular disease, improve bone density, and of course ward against the common cold. Research has shown that absorption of vitamin C from a wholefood source is five time greater than from a supplement pill (this is the case with all wholefood vs supplement comparisons). So ditch the vitamin C tabs and scoop into some kiwifruit! Not only will you be getting plentiful vitamin C, you'll also be getting lots of prebiotic and insoluble fibre, water hydration, and enzymes for optimal body functioning.
Of course if you don't have access to organic kiwifruit, then feel free to top these fruit tarts with any seasonal fruit you like. They'll last at least five days in the fridge, or I like to store extras in the freezer and simply remove a couple half an hour before dessert time. Give them a whirl let me know how you like them! And if you'd like to share your gorgeous tarts over on Instagram, tag me @begoodorganics and #begoodorganics so I can come spy your glorious creations and say hello.
Makes 8 tarts
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Always use certified organic, local and fairly traded ingredients wherever possible
Base1 1/2c raw almonds 1/2c desiccated coconutZest of 1/2 a lemon1/4 tsp himalayan pink salt 1/2c medjoul dates2 tbsp coconut oil (melted but cool)
Vanilla Bean Custard Filling400ml coconut cream* (18% fat content) 1 vanilla bean, scraped1 tsp pure vanilla extract 1 tbsp coconut nectar3 tbsp cornflour (or arrowroot) pinch turmeric (optional)2 tbsp coconut oil
Topping Fresh fruit e.g. kiwifruit, strawberries, peaches, grapes, bananas
*I use Trade Aid's organic fair trade coconut milk in all my recipes (you can order it here). Unlike some coconut milks/creams which separate, it has a beautiful thick even consistency due to the inclusion of a natural plant-based emulsifier called guar gum. It's labelled "coconut milk" but is much more like a coconut cream in consistency and has an 18% fat content. The only difference between coconut milks and creams is the amount of water added - however some creams have lower fat contents than milks! I always recommend going for a cream-like product, as you can always water it down yourself if you like.
c = 250ml cup, tbsp = 15ml tablespoon, tsp = 5ml teaspoon
PS If you liked this recipe I'd love you to share it on Facebook (hit the like button below), Pinterest (hover over any of the images and click PIN), Instagram or Twitter. Share the plant-based love!
Sources:Herbs & Natural Supplements (L. Braun & M. Cohen)The China Study (T. Colin Campbell)The Food Pharmacy (J. Carper)Healing With Wholefoods (P. Pitchford)The University of OtagoUSDA Nutrition Database
Buffy is the founder of Be Good Organics, and loves creating delicious yet simple plant-based whole foods recipes.
Buffy also oversees our Be Good Organics online store, full of plant based goodies that she personally uses and loves. Sign up for our newsletter below to be the first to receive her weekly recipes.
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I'm Buffy, a food obsessed nutrition nerd, former financial research analyst and investment banker, and now - full time blogger, nutritionist and soon to be naturopath. I live in Auckland, New Zealand with my partner Tony, our two cats Zeus and Luna, and our cute-as-pie little girl Mila. Can't wait to share some healthy recipes with you! READ MORE HERE...
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