Follow us 261.1k
These healthy tarts are great for Mother's and Valentine's Day or simply when you want to surprise your loved one with a healthy treat. While looking for an inspiration, I found this deliciously looking recipe from Tutti Dolci and I instantly knew I had to make a healthier, gluten and sugar free alternative. This recipe requires some effort but it's not as difficult as it may seem.
For the base, I used coconut flour which is the healthiest low-carb flour substitute. It contains the most stable fats and it's very low in carbs while high in fibre - perfect for the ketogenic diet!
I used paleo-friendly arrowroot powder to thicken the raspberry curd. Arrowroot has more carbs than other thickeners. You can use xanthan gum instead of arrowroot to reduce the net carbs content to 5.7 grams per tart (1/2 tsp xanthan gum instead of 1 tbsp arrowroot powder). Keep in mind that xanthan gum is not considered paleo-friendly.
Hands-on Overall
Serving size tart
Nutritional values (per serving, tart)
Net carbs6.6 grams
Protein7 grams
Fat14.3 grams
Calories214 kcal
Calories from carbs 14%, protein 15%, fat 71%
Total carbs12.4 gramsFiber5.8 gramsSugars4.3 gramsSaturated fat9.8 gramsSodium42 mg(2% RDA)Magnesium23 mg(6% RDA)Potassium171 mg(9% EMR)
Ingredients (makes 8 mini tarts)
Base / crust:
Raspberry curd:
Topping:
- 1 cup fresh raspberries (120 g/ 4.3 oz)
- Optional: lemon zest for garnish
Instructions
- Start by preparing the curd. Place 2 cups of the raspberries into a pan.
- Add the lemon juice and zest, Erythritol, stevia and water. Bring to boil, reduce the heat and simmer for about 5 minutes.
- Take off the heat and blend in a food processor or use a hand blender.
- Place the mixture into a fine-mesh sieve and push through using a spoon. Discard the seeds and place the smooth raspberry mixture back in the pan.
- Meanwhile, separate the egg whites from the egg yolks. Place the egg yolks into a bowl and mix with arrowroot powder until smooth. Make sure there are no lumps before you add it to the blended raspberries. (Note: You can use the remaining egg whites for making my Healthy Low-Carb Marshmallows.)
- Add the egg yolk mixture to the raspberries and process well. Bring to boil over low-medium heat while stirring at all times. When you see bubbles, cook for one more minute and take off the heat. Add the butter and stir until smooth.
- Transfer the curd into a bowl and cover with plastic wrap pressing it tightly to the surface of the curd to prevent a skin from forming on top. Chill in the fridge for 1 1/2 - 2 hours.
- Meanwhile, prepare the tart base. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Crack the eggs into a bowl and whisk with melted (not hot) coconut oil and vanilla extract or vanilla bean seeds. Leave some coconut oil aside for greasing the tart pans or use coconut oil spray.
- Add Erythritol and mix in well.
- Add sifted coconut flour and process until the batter is thick. The coconut flour will absorb all of the moisture.
- Divide the batter into equal part and press it in the greased non-stick tart pans and up the sides to create a "bowl" shape. Place the tarts on a baking sheet and transfer into the preheated oven. Bake for about 10 minutes and keep an eye on the tarts, as the coconut flour may easily get burnt.
Note: I used 8 mini heart-shaped 10 cm (4 inch) tarts with removable bottom. Alternatively, you can use any silicon pans which work equally well. If you use other types of pans, the crust may get stuck to the bottom.
- When done, remove from the oven and let them cool down. Carefully remove the tart base using a sharp knife to lift them up if needed.
- Take the curd from the fridge and remove the plastic wrap.
- Spoon the curd on top of each crust.
- Top with fresh strawberries and lemon zest. Serve immediately or store covered in the fridge for up to 5 days.
Ingredient nutritional breakdown (per serving, tart)
| Net carbs | Protein | Fat | Calories |
|---|
| Coconut flour, organic |
| 1.6 g | 2.6 g | 2.3 g | 55 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.2 g | 3.1 g | 2.4 g | 36 kcal |
| Erythritol (natural low-carb sweetener) |
| 1 g | 0 g | 0 g | 4 kcal |
| Coconut oil, extra virgin |
| 0 g | 0 g | 6.7 g | 61 kcal |
| Vanilla Extract, homemade (KetoDiet blog) |
| 0 g | 0 g | 0 g | 3 kcal |
| Raspberries, fresh |
| 2.5 g | 0.6 g | 0.3 g | 24 kcal |
| Lemon (juice), fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Lemon zest (peel), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) |
| 0 g | 0 g | 0 g | 0 kcal |
| Arrowroot powder, thickening agent |
| 1 g | 0 g | 0 g | 4 kcal |
| Egg yolk, fresh |
| 0.2 g | 0.7 g | 1.1 g | 14 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0 g | 1.4 g | 13 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, tart |
| 6.6 g | 7 g | 14.3 g | 214 kcal |
Do you like this recipe? Share it with your friends!
Let us know what you think, rate this recipe!
