It’s been almost two weeks since I started my sugar challenge and I can honestly say that I have not used any refined sugar in my cooking during that time. Not only have I not used refined sugar, but I have also managed to reduce the amount of sugar I eat overall and that’s got to be a good thing – RIGHT?
I’ve been reading a lot of information about the different types of sugar and there’s so much to learn. Did you know that sucrose (or ordinary white sugar) is made up of 50 per cent glucose and 50 per cent fructose? And from what I have read, fructose is the enemy, especially if you are trying to lose weight! Go to the I Quit Sugar site or click the image below, if you want to read more about fructose.
Apparently, fructose can only be processed by the liver, which puts a great deal of strain on this organ and is linked to non-alcoholic fatty liver disease, so removing (or at the very least reducing fructose, from our diets is a good thing!
This recipe uses maple syrup which does contain fructose but, as you only use 1 tablespoon for the whole tart, I decided to make it for dessert at yesterday’s Sunday family dinner.
This tart may have a little maple syrup, but it is packed with so many other healthy ingredients like nuts, chia seeds and fresh berries and it meets the goal of my challenge. Besides, my entire family said it was delicious – even little P loved the tiny piece he was allowed to have.
I found the recipe in Donna Hay’s Fresh & Light cookbook and not only does it look amazing, it tastes delicious. It has some of my favourite ingredients and it’s so easy to make, that I decided to share it with you because I’m sure you will love it too. I made a change to the original recipe by adding sightly more coconut oil to the base.
What you need
For raspberry jam
- 200g fresh raspberries
- 1 Tablespoon maple syrup
- ¼ cup white chia seeds
For hazelnut base
- 1½ cups (210g) hazelnuts
- ½ cup desiccated coconut
- 4 Tablespoons coconut oil
For chocolate filling
- 150g 70% dark chocolate – chopped
- 400ml tin coconut cream
- ¼ cup (50g) coconut oil
To serve
- Extra fresh raspberries & blueberries
22 cm round loose-bottomed tart tin
Serves 6-8
What to do
For the raspberry jam, place the raspberries and maple syrup in a bowl and mash with a fork. Add the chia seeds and mix through. Set aside for 15 minutes to thicken.
To make the base, place the hazelnuts, coconut and coconut oil in a food processor and process until the mixture comes together.
Press into the base and sides of a lightly greased tart tin. Refrigerate for 30 minutes or until firm.
Pour in the raspberry jam, spread evenly over the base and refrigerate for 10 minutes.
To make the filling, place the chopped chocolate in a heatproof bowl over a saucepan of simmering water and stir until melted and smooth.
Remove from the heat and add the coconut cream and coconut oil, whisk well to combine.
Spoon the filling onto the tart base and smooth the top. Refrigerate for 20 minutes or until set.
To serve, carefully lift tart out from the tin (but leave on the base of the tin) and place on a serving dish or cake stand. Top with fresh raspberries and blueberries.
Slight adapted recipe from Donna Hay’s Raw Choc-Hazelnut Raspberry Tart.
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