Ingredients
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the crust :
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1 cup (100 g) rolled oats (not instant)
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cup (60 g) gluten-free rolled oats (optional)
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cup (80 ml) water
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tsp Celtic sea salt or Himalayan pink salt
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cup (60 ml) melted coconut oil or extra virgin olive oil
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the filling :
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cup (180 ml) unsweetened plant milk (e.g., almond, cashew, macadamia, etc.)
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2 ripe mangoes (about 1 lb/450 g), peeled and diced
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teaspoon vanilla extract (or use a vanilla bean pod, scraping out the seeds)
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of cinnamon powder
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of cardamom powder
Directions
Subtitle: Gluten-Free, Grain-Free, High-Protein, Low-Carb, Raw, and Whole Foods Plant-Based
Ingredients:
For the crust:
1 cup (100 g) rolled oats (not instant)
½ cup (60 g) gluten-free rolled oats (optional)
⅓ cup (80 ml) water
¼ tsp Celtic sea salt or Himalayan pink salt
¼ cup (60 ml) melted coconut oil or extra virgin olive oil
For the filling:
¾ cup (180 ml) unsweetened plant milk (e.g., almond, cashew, macadamia, etc.)
2 ripe mangoes (about 1 lb/450 g), peeled and diced
⅛ teaspoon vanilla extract (or use a vanilla bean pod, scraping out the seeds)
Pinch of cinnamon powder
Pinch of cardamom powder
Instructions:
Crust:
1. Preheat your oven to 350°F (180°C). Line a small tart pan with removable bottom (ideally about 4 inches/10 cm in diameter and 1 inch/2.5 cm deep) with parchment paper.
2. In a food processor, combine all crust ingredients except the melted coconut oil. Process until well combined and the mixture resembles wet sand. Add the melted coconut oil and process just until a dough forms.
3. Transfer the dough to a lightly floured surface and shape into a ball. Divide the dough into two equal parts. Roll each part between two sheets of parchment paper into a circle, lifting the papers as you go. Peel off the top sheet of parchment paper, and place one round in the prepared tart pan. Gently press down on the dough to fit it snugly against the sides. Trim any excess dough.
4. Cover the bottom of the tart shell with foil and fill with baking beans or dry rice. Bake for 10 minutes. Remove the foil and weights, and return the tart shell to the oven for another 5-10 minutes, or until light golden brown. Allow to cool completely before filling.
Filling:
5. Meanwhile, prepare the filling: In a high-speed blender, combine all filling ingredients and blend until smooth and creamy. Set aside.
Assembling the Tartlets:
6. To assemble the tartlets, pour the filling evenly into the cooled tart shell. Smooth the top using a spoon or an offset spatula. Place the tartlet on a piece of parchment paper and freeze for at least 3 hours or overnight. This will help set the filling and make it easier to handle.
Topping:
7. When ready to serve, remove the frozen tartlet from the parchment paper and place it on a serving plate. Sprinkle fresh mango slices, shredded coconut, and chopped nuts (such as walnuts, pecans, or almonds) over the top. Serve immediately.
Note: If you prefer a chilled but not frozen filling, skip the freezing step and let the tartlets sit in the refrigerator for at least 1 hour before assembling.
Difficulty Level: Medium
Serves: 4-6
Nutrition Information (per serving):
Calories: 130 kcal
Carbohydrates: 11 g
Protein: 4 g
Fat: 10 g
Saturated Fat: 1 g
Polyunsaturated Fat: 2 g
Monounsaturated Fat: 6 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 2 mg
Potassium: 120 mg
Fiber: 2 g
Sugar: 7 g
Vitamin A: 20% of the Daily Value (DV)
Vitamin C: 10% of the DV
Steps
|
1
Done
|
Preheat your oven to 350°F (180°C). Line a small tart pan with removable bottom (ideally about 4 inches/10 cm in diameter and 1 inch/ |
|
2
Done
|
In a food processor, combine all crust ingredients except the melted coconut oil. Process until well combined and the mixture resembles wet sand. Add the melted coconut oil and process just until a dough forms. |
|
3
Done
|
Transfer the dough to a lightly floured surface and shape into a ball. Divide the dough into two equal parts. Roll each part between two sheets of parchment paper into a circle, lifting the papers as you go. Peel off the top sheet of parchment paper, and place one round in the prepared tart pan. Gently press down on the dough to fit it snugly against the sides. Trim any excess dough. |
|
4
Done
|
Cover the bottom of the tart shell with foil and fill with baking beans or dry rice. Bake for 10 minutes. Remove the foil and weights, and return the tart shell to the oven for another 5-10 minutes, or until light golden brown. Allow to cool completely before filling. Filling: |
|
5
Done
|
Meanwhile, prepare the filling: In a high-speed blender, combine all filling ingredients and blend until smooth and creamy. Set aside. Assembling the Tartlets: |
|
6
Done
|
To assemble the tartlets, pour the filling evenly into the cooled tart shell. Smooth the top using a spoon or an offset spatula. Place the tartlet on a piece of parchment paper and freeze for at least 3 hours or overnight. This will help set the filling and make it easier to handle. Topping: |
|
7
Done
|
When ready to serve, remove the frozen tartlet from the parchment paper and place it on a serving plate. Sprinkle fresh mango slices, shredded coconut, and chopped nuts (such as walnuts, pecans, or almonds) over the top. Serve immediately. Note: If you prefer a chilled but not frozen filling, skip the freezing step and let the tartlets sit in the refrigerator for at least 1 hour before assembling. Difficulty Level: Medium Serves: 4-6 Nutrition Information (per serving): |
