Mini Grain Free Dark Chocolate Tarts

Delightful (and easy!) mini chocolate tarts that just happen to be grain free, egg free, dairy free and nut free! The chocolate filling requires no cooking. The crust is made with tigernut flour, a neat ancient ingredient high in resistant starch (and yummy too). --- The Nourishing Gourmet Delightful (and easy!) mini chocolate tarts that just happen to be grain free, egg free, dairy free and nut free! The chocolate filling requires no cooking. The crust is made with tigernut flour, a neat ancient ingredient high in resistant starch (and yummy too). --- The Nourishing Gourmet

Recipe Sponsored by: Organic Gemini

This chocolate tart has a cookie-like crust with a rich coconut oil based chocolate filling, and is served with fresh berries. It’s oh so delicious! Plus, this vegan and paleo friendly tart is dairy free, gluten free, grain free, egg free, and nut free!

This is the type of dessert I feel great about sharing with my family and friends. I also like that this recipe is very simple to throw together. It’s made with all natural and healthy ingredients, and it’s deeply satisfying. Plus, it’s made with a special and ancient ingredient – tigernut flour!

Intriguing history of tigernuts

As longtime readers know, I’m a fan of traditional foods. So I was curious when I heard about tigernuts from some of my friends. (They are also called earth almonds and yellow nutsedges.) Tigernuts aren’t actually nuts, but a tuber. And here’s the interesting thing – they are thought to have been a mainstay in many ancient diets. They are native to much of the Western hemisphere and found in many other regions as well. Traces of tigernuts have been found on prehistoric tools, and are believed to have been an important source of food for a wide variety of ancient people groups. (1) This includes ancient Egypt, where they were used in a wide range of recipes and even buried in tombs. For example, a recipe for a sort of tiger nut sweet “ball” was found on an ancient piece of pottery in Egypt, where tigernuts were combined with dates, honey and spices. (2) Sounds lovely to me!

This widely spread plant is now often regarded as just a hardy weed – showing how often we disregard the natural bounty of the earth in favor of hard to grow crops. But these tigernuts deserve a comeback because not only do they grow really well all over the world, but they are delicious!

Tigernuts - an ancient tuber full of nutrition and resistant starch!

Nutritional value of tigernuts

Tigernuts are a good source fiber, carbohydrates, and minerals such as potassium and phosophorus, and vitamins such as E and C. Even more interesting to me is that tigernuts are very high in resistant starch. There has been a lot of attention on resistant starch in the last couple of years because of the possible health benefits. This article over at Chris Kresser is a helpful introduction to the topic and the research suggesting wide positive ramifications for diets high in resistant starch. All to say, my ears perked up when I learned about tigernuts being a good source of resistant starch.

How to enjoy tigernuts

While tigernuts can be enjoyed fresh, the easiest option is to get them dried (they make a great snack!). You can also rehydrate them so that they are softer OR you can use tigernut flour. Tigernut flour is surprisingly versatile, as shown in the tigernut tart crust. We also made tigernut cookies recently that were delicious!

We used tigernut flour from the sponsor of this post Organic Gemini. They also produce amazing tigernut horchata (I like the coffee and strawberry flavors the best) and tigernut oil which is a very cool ancient oil that also deserves to be brought back.

And I think this recipe shows that you don’t have to be a caveman to enjoy this lovely ancient tuber.

Notes on recipe:

Delightful (and easy!) mini chocolate tarts that just happen to be grain free, egg free, dairy free and nut free! The chocolate filling requires no cooking. The crust is made with tigernut flour,  a neat ancient ingredient high in resistant starch (and yummy too).  --- The Nourishing Gourmet

Mini Grain Free Chocolate Tarts

Crust:

  • ½ cup tigernut flour
  • ½ cup tapioca starch (sometimes called tapioca flour)
  • ¼ teaspoon salt
  • 3 tablespoons of unrefined sugar (I used coconut sugar)
  • 1/4 cup coconut oil, gently melted

Filling:

  • ½ cup of coconut oil, gently melted over low heat
  • ½ cup of pure maple syrup
  • ½ cup cocoa powder (fair trade and organic recommended)
  • 1 teaspoon vanilla extract
  • 1 pint of berries for serving

1. Preheat the oven to 350F. Mix the flour, tapioca starch, salt, and sugar together in a small bowl. Pour over the melted coconut oil, and mix together with a fork. Add small amounts of water to the mixture just until the dough is wet enough that it sticks together when you squeeze a ball of it in your palm (1 to 3 tablespoons.)

2. Divide into 6 even balls. Line a muffin pan with muffin tin liners. Press each ball evenly into the bottom of the muffin tin liner. This will be your crust. Put in the oven and cook for 10-12 minutes, or until the crust is cooked through.

3. Remove from oven and cool.

4. Whisk the filling ingredients together well (if the maple syrup causes the coconut oil to re-harden, simply reheat over low heat in a small pan until liquefied). Pour the filling evenly over the crusts.

5. Refrigerate for at least an hour, or until the filling is completely firm.

6. Serve with fresh berries of choice. I prefer to serve these with the muffin tin liners removed. Don’t leave out at room temperature, as the filling could start to soften too much in a warm room.

Mini Grain Free Dark Chocolate Tarts
 
Author:
Serves: 6
 
Ingredients
  • Crust:
  • ½ cup tigernut flour
  • ½ cup tapioca starch (sometimes called tapioca flour)
  • ¼ teaspoon salt
  • 3 tablespoons of unrefined sugar (I used coconut sugar)
  • ¼ cup melted coconut oil
  • Filling:
  • ½ cup of coconut oil, gently melted over low heat
  • ½ cup of pure maple syrup
  • ½ cup cocoa powder (fair trade and organic recommended)
  • 1 teaspoon vanilla extract
  • 1 pint of berries for serving
Instructions
  1. Preheat the oven to 350F. Mix the flour, tapioca starch, salt, and sugar together in a small bowl. Pour over the melted coconut oil, and mix together with a fork. Add small amounts of water to the mixture just until the dough is wet enough that it sticks together when you squeeze a ball of it in your palm (1 to 3 tablespoons.)
  2. Divide into 6 even balls. Line a muffin pan with muffin liners (6). Press each ball evenly into the bottom of the muffin tin liner. This will be your crust. Put in the oven and cook for 10-12 minutes, or until the crust is cooked through.
  3. Remove from oven and cool.
  4. Whisk the filling ingredients together well (if the maple syrup causes the coconut oil to re-harden, simply reheat over low heat in a small pan until liquefied). Pour the filling evenly over the crusts.
  5. Refrigerate for at least an hour, or until the filling is completely firm.
  6. Serve with fresh berries of choice. I prefer to serve these with the muffin tin liners removed. Don’t leave out at room temperature, as the filling could start to soften to much in a warm room.

 

 

This post was a sponsored post. All opinions were mine, and some links may be affiliate links. As part of sponsorship I may have received free products to try out. Thanks for supporting my blog!

25 Healthy Breakfast and Brunch Recipes

25 healthy breakfast and brunch recipes (for Christmas!)Our special Christmas meal was usually a simple, but lovely brunch. Some years it had lots of different items, and other years, it was kept simple. My husband’s family also concentrated on a yummy celebratory Christmas breakfast, and so it has been natural for our family to continue that breakfast tradition. We are still getting into the rhythm of what that looks like exactly now that we have our own kids, but it has been a fun evolving adventure to create our own traditions by combining our two families’ traditions.

Usually, we open stockings first thing in the morning, and while the kids have a chance to admire their new things, I finish up breakfast, and then we sit down for a meal together. After breakfast we open gifts (including our book gifts!). It is a wonderful way to prolong the gift giving and Christmas excitement instead of simply ripping through all of the packages in five minutes. 😉 Plus it builds holiday memories of enjoying the proverbial breaking of bread together as a family each Christmas, and that act of eating good food, talking together and just being with each other, is part of what is important to us as a family culture. Last year our girls got the flu Christmas Eve, so we are trying to keep everyone healthy this year so that we can enjoy all of the holidays!

For those also looking for some fun, healthier, Christmas morning breakfast recipes, here are lots of great options! And for those needing last minute gift ideas, check out this fun list of homemade food gifts! 

Healthy Pancakes and Waffles

Soaked Whole Grain Pumpkin Pancakes with Apple Cider Syrup: Spiced pumpkin pancakes with a homemade apple cider syrup – what a great combination!

Blueberry Lemon Clafoutis: Plump blueberries burst in your mouth as the creamy custard-like batter hints of fresh lemon zest and the subtle zing of ginger. This adapted version of the traditional French dessert is absolutely brimming over with flavor!

Crispy Gluten-Free, Dairy-free, Egg-free Waffles: These crispy gluten free waffles are surprisingly delicious and simple to make.

Soaked Chocolate Chip Whole Wheat Pancakes: For the kid in all of us, these healthier chocolate chip pancakes are a delight!

Whole Grain Blender Pancakes (Soaked, with gluten-free, egg-free, dairy-free options): Make life easier for yourself with these easy peasy blender pancakes!

Sourdough Pancakes: I love the tang of sourdough in pancakes.

Blueberry Lemon Pancakes (made with sprouted flour): I love lemon, including in these bright pancakes.

Healthy Baked Goods and Hot Cereals

Spiced Currant Orange Muffins (gluten, dairy, and egg-free): These mini  muffins are easy to premake and are so delightful for little hands!

Grain Free Banana Muffins: Do you like banana bread? You’ll like these then.

Grain Free Spiced Apple Muffins: These flavorful apple muffins are super easy to make and full of protein too!

Chocolate Grain Free Bread: Chocolate, need I say more? This loaf makes a great gift, but I find that even breakfast or brunch is chocolate bread worthy.

Chocolate Dipped Mini Chocolate Donuts: Speaking of chocolate, these moist gluten free donuts are one of my kid’s very favorite recipes. Definitely holiday worthy.

Gluten Free Biscuits (egg free, dairy free as well): Making biscuits and gravy? These are what we use smothered in gravy. Yum!

Fluffy Whole Wheat Biscuits: When you soaked these biscuits overnight, you will be surprised at how fluffy they are when they are baked!

Pumpkin Maple Baked Oatmeal: Many of my readers have let me know that this is a favorite recipe of theirs from this site! Plus, all of the work is done the night before.

 Grain free Coffee Cake: I’ve loved coffee cake for a long time, and now those grain free can enjoy it too!

Creamy Quinoa Porridge with Coconut milk and Spices: A simple gluten free porridge that is rich and satisfying.

Eggs and Bacon

Easy Egg Muffins with Pesto and Ham: Flavorful, easy, and even portable!

Individual Ricotta and Spinach Omelets: Yum! Keep things flavorful, protein-rich, and simple with this dish.

Twisted Candied Bacon made with coconut sugar: Bacon just got better with this recipe.

Sweet Potato Crusted Spinach Frittata: Oh, this is a fun dish! And impressive too.

Smoothies

Creamy Raspberry Vanilla Smoothie (lower carb, and dairy-free): My current favorite smoothie recipe!

Nut Butter Banana Smoothie: A delicious and creamy protein rich smoothie.

Chocolate Hazelnut Smoothie: Do you like Nutella? Then you will love this healthier smoothie.

Mango Orange Smoothie: Oranges and mangos make an amazing smoothie!

Grain Free Caramel Apple Tart

Grain Free Caramel Tart (egg free and dairy free too!)
This tart has a lovely shortbread crust, and a sweet apple filling made all the better with dairy free caramel sauce. Sweetened lightly with coconut sugar, this healthier treat was a real win in this household! You don’t have to have any food allergies to enjoy this, but it is to grain free and gluten free, dairy free, and egg free!

I have a sweet daughter who can’t have gluten, dairy or eggs, and sometimes that is a challenge. We had been doing gluten and dairy free for a while, but when we found out about eggs, some of our favorite recipes were no longer useable. Thankfully, I have slowly been adding back in recipes that we love that are delicious and fit her needs. This year, I really wanted to figure out an apple pie or tart recipe that wasn’t stressful to make. I’ve made apple pies in the past for her, and they were wonderful, but also a lot of work. (Apple is her favorite pie/tart!).

Why you should own a tart pan

This year I went for the tart, and it was SO easy to make, and incredibly delicious too! That’s a great combination in my mind. We are looking forward to enjoying this at holiday meals. And if you don’t have a tart pan, get one! While I have been weeding out items from my kitchen I don’t use often, I actually added in an item, a tart pan, because I realized how much I was missing out by not having one (easy delicious desserts that make allergy friendly desserts stress-free!).

I ended up buying (Amazon links are affiliate) this tart pan after looking at what was available at local stores and am really happy with it. It’s a stainless steel 9 inch pan. I also love the rectangular versions such as this this rectangular pan, and will probably add that into my collection as well.

For this recipe, you need only three components. The crust (if you can make cookies, you can make this crust, plus no rolling needed), my uber easy dairy-free caramel sauce (or caramel sauce of your choice), and then the apple filling.

I would recommend serving it with whipped cream or ice cream, and the leftover caramel sauce. Yum!

Recipes:

Maple Sweetened Whipped Cream
How to make coconut whipped cream with an ISI dispenser
Vanilla Coconut Milk Ice Cream
Chai Coconut Milk Ice Cream

A word on ingredients:

I’ve tried this crust in a variety of recipes recently. The combination of almond flour and tapioca starch works amazingly well in many recipes (like these Grain Free Mexican Wedding Cookies). I do use a finely ground almond flour (I used this brand). I’m not positive that a more coarsely ground flour would work the same. I also tried out a combination of using non-hydrogenated palm shorting, a combination of butter and non-hydrogenated palm shortening and butter, and all butter, and found that our favorite was the all butter version. If you need this recipe to be completely dairy-free, use the palm shortening option. I recommend this one or this one. Firm coconut oil is another great option; it’s just a little more finicky to work with in a recipe like this one.

I love the use of coconut sugar in this recipe as it lends itself naturally to a caramel flavor, so it enhances the caramel sauce. Yum!

While deceptively simple to make, this easy tart has so much flavor! I used Honeycrisp apples, which were perfect in this recipe. But you can use other excellent cookies apples as well, such as green apples, pink ladies, etc. I used a nine inch pan tart.

This amazing Grain Free Caramel Apple Tart is also egg free and dairy free! A delicious, elegant dessert from The Nourishing Gourmet.

Grain Free Caramel Apple Tart
 
Author:
 
While deceptively simple to make, this easy tart has so much flavor! I used Honeycrisp apples, which were perfect in this recipe. But you can use other excellent cookies apples as well, such as green apples, pink ladies, etc. I used a nine inch pan tart. Serves 6-8
Ingredients
  • 1 cup of finely ground almond flour
  • ⅓ cup tapioca flour
  • 2 tablespoons of coconut sugar (or sweetener of choice, such as unrefined cane sugar, organic evaporated cane sugar, maple sugar)
  • ¼ teaspoon unrefined salt
  • ⅓ cup cold butter, or non-hydrogenated palm shortening (for a dairy-free version, use one of the palm shortenings listed above – firm coconut oil could also work, but is a little more finicky)
  • 2 tablespoons cold water
  • 3 large Honeycrisp apples
  • Juice from half a lemon
  • ¼ cup coconut sugar ((or sweetener of choice, such as unrefined cane sugar, organic evaporated cane sugar, maple sugar)
  • 2 tablespoons tapioca starch/flour, arrowroot flour, or organic cornstarch
  • 2-3 tablespoons of caramel sauce
Instructions
  1. Make caramel sauce, and set aside to cool (can make a week ahead, if desired)
  2. In a food processor, combine the almond flour and tapioca flour with the salt and sugar. If using butter, cut into cubes and add, or measure the palm shortening out and place in the food processor. Pulse until the shortening or butter is blended into the flour in small pieces (biggest pieces should be the size of a small pea). Pulse after each addition of tablespoon of cold water. (You want the dough just to be moist enough that it sticks together when you pinch the dough into a small ball. I found that two tablespoons was just enough.)
  3. Press into the tart pan, making sure that there is a good ¼ inch or so of dough pressed along the side all around the tart pan. This will help make the tart more stable once cooked. Place in fridge. (you can prepare this hours ahead of time, if desired, just cover).
  4. Preheat oven to 375F.
  5. Peel the apples, core them, and then thinly slice. Toss them in a medium sized bowl with the lemon juice, sugar, and tapioca starch. Take the tart pan out and artfully fan out the apple slices in the pan in a circular pattern (if using a circular pan). You want the apple slices to be angled, but not flat (as you wouldn’t be able to fit many slices in that way). We only had a couple slices of apple leftover. Don’t pour the juice from the bottom of the bowl over the apples.
  6. Take the previously prepared caramel sauce, and brush on caramel sauce over all of the apples.
  7. Place in oven and cook for 40-70 minutes, or until the apples are fork tender, and the crust is cooked. I covered with foil at 40 minutes to keep the crust from over browning.
  8. Take out of the oven and cool thoroughly before removing the sides of the tart pan. Slice, and enjoy plain, or with whipped cream or ice cream, served with extra caramel sauce. Enjoy!

 

Soaked Pumpkin Pancakes with Apple Cider Syrup

Recipe: Whole Wheat Pumpkin Pancakes with Apple Cider Syrup- a perfect fall and winter breakfast! The homemade syrup make the spiced pumpkin pancakes even more amazing! www.thenourishinggourmet.com

By Katie Mae Stanley, Contributing Writer

Warm autumn spices and moist pumpkin puree enrich pancake batter to make the perfect fall breakfast – pumpkin pancakes (For regular soaked whole wheat pancakes see this recipe: Fluffy Whole Wheat Pancakes). To seal the deal they are drizzled with a delicious apple cider syrup. It’s all of the best things the season has to offer on one plate.

I was first introduced to the idea of this seasonal breakfast when a good friend made them for 50 plus people in Mexico about 10 years ago. They were a hit! I didn’t remember exactly how she made them so this fall I decided to give them a try starting with the star ingredients – pumpkin puree, pumpkin pie spice and apple cider. How can you go wrong with those amazing foods? And I was pleased to find that they turned out similar to the first ones I tried so many years ago.

There is something beautiful about cooking with the seasons. The bounty that is provided at each unique time of year always delights me. It is another way to celebrate the world around us and be grateful to the one who created it all.

Next time you have a chance, put your comfy clothes on or embrace the PJs. Then start a fire if you have one and whip up a batch of these tasty pumpkin pancakes. It is highly suggested that you enjoy them with hot coffee; you might even want to add a bit of the apple cider syrup to your cup!

These pancakes can be made using homemade puree or canned. If you don’t have pumpkin, feel free to try sweet potato, butternut or kabocha puree. Whatever works for you is always best!

Other Healthy Pancake Recipes:

Soaked Pumpkin Pancakes with Apple Cider Syrup
 
Author:
Recipe type: Breakfast
 
Ingredients
  • 2½ cups whole wheat flour
  • 2 cups whole milk, coconut milk, kefir, or buttermilk - if using a non-fermented liquid such as coconut milk, add in 2 tablespoons of raw apple cider vinegar, water kefir, or other live culture liquid (I used raw whole milk)
  • 3 tablespoons butter, melted
  • 1 cup pumpkin puree
  • 2 eggs
  • 2 tablespoons coconut sugar
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoons baking powder
  • ½ teaspoons baking soda
  • ½ teaspoons salt
  • Apple Cider Syrup (optional)
  • Butter (optional)
Instructions
  1. In a large glass bowl, mix your flour, melted butter and milk. Cover with a towel and leave on the counter for 12- 24 hours. (I usually do this the night before.)
  2. In the morning in a medium-sized bowl whip the pumpkin puree, eggs, coconut sugar, pumpkin pie spice, baking powder, baking soda and salt together.
  3. Pour the mixture into the flour that was soaked over night. Stir until the batter is smooth.
  4. Heat a skillet (I prefer cast iron) over medium heat. You will know it is ready if you sprinkle a couple droplets of water on the pan and they sizzle.
  5. Pour batter onto the skillet to create the size pancakes you desire. I prefer about 4 inches in circumference, ¼ of an inch thick.
  6. Cook until bubbles start to appear. Flip over and cook for another 30 seconds to 1 minute.
  7. Serve fresh off the skillet or place in a baking dish in a warm oven.
  8. Top with butter and apple cider syrup.

 

Soaked Pumpkin Pancakes with Apple Cider Syrup - www.thenourishinggourmet.com