Make use of all the delicious berries now coming into season with the Very Berry tart.
Berries are some of the most nutritious, antioxidant rich fruits we have, so consume them regularly for good health.
Strawberries are noted for their role in helping to balance blood sugar, prevent cancer, provide anti-inflammatory and anti-aging benefits, and support the cardiovascular system.
1 cup strawberries delivers over 100% of your Vitamin C needs, which keeps your skin plump and youthful.
Blueberries are noted for their ability to improve memory & brain function, aid in cancer prevention, provide anti-inflammatory benefits, and support eye health.
1 cup of blueberries delivers 30% of your Vitamin K needs, which supports strong bones.
Raspberries are noted for their anti-inflammatory benefits, and for their role in increasing the metabolism of fat and supporting a healthy weight.
They are a good source of Vitamin C, with about 40% per cup.
Blackberries are noted for their role in helping to prevent age-related mental decline and offering powerful antioxidants which help protect against certain cancers. Plus, 1 cup of blackberries packs a whopping 8g of fiber, to keep you full and your tummy flat.
Here’s the recipe:
Very Berry Tart with Coconut Cream Frosting
2 cups raw walnuts
3/4 cups pitted dates
COCONUT CREAM FROSTING
2 cans of full fat coconut milk* (refrigerated overnight)
2 tbs coconut nectar (or maple syrup)
2 tsp vanilla extract
4 cups of assorted berries (blueberries, raspberries, blackberries, strawberries)
MAKE THE CRUST
- Add walnuts to a blender and blend on high until a powder is formed.
- Add the dates and salt, and blend again until a dough forms. Press into a 9-inch tart pan.
MAKE THE COCONUT CREAM
- When you refrigerate the coconut milk, it will separate into cream on the top of the can and water on the bottom. So, immediately after pulling out of the fridge, open, spoon cream into a bowl, and carefully pour liquid into a separate bowl, to be used for something else. Do not combine the two, or get any liquid in your cream, as you’ll end up with thin and runny frosting.
- Add the coconut nectar and vanilla to the cream bowl, and whisk all ingredients together with a fork until well combined. You could also use a bullet blender.
ADD THE TOPPING
- Pile on the berries! Arrange them perfectly in rows, or simply pile them on to cover all of the cream.
- Refrigerate for at least 2 hours before serving, to firm up the cream and crust.
*You must use a canned coconut milk with low guar gum. I have found the Organic Thai Kitchen coconut milk to be the best for refrigerating and separating the cream. If you open the can and the liquid and cream are not completely separated, the icing won’t come out correctly.
Get the printable recipe here.
Author: Maria Marlowe is an Integrative Nutrition Health Coach who has helped thousands of people improve their health by optimizing their diet. She has created meal plans and programs to help you lose weight, clear up acne, and spend less time in the kitchen yet still eat healthy.
She has been featured in Vogue, The New York Times, NBC, Well + Good, and more. Her first book, The Real Food Grocery Guide (to be released June 2017), will teach you how to eat healthy without going broke.