These zesty raw tarts are a delicious, gluten and dairy free treat. Made with a crunchy base of cashews, coconut and sprouted buckwheat and topped with a creamy avocado, lemon and lime filling. These would be perfect as a dinner party dessert or as part of a summer picnic!
“This is my version of a popular dessert in the raw food world. I love the refreshing, not-too-sweet taste and the fact that it is supremely satisfying. If you’ve never sprouted anything before, buckwheat crisps are the perfect introduction to the world of these enzyme-rich and nutrient-dense foods. Raw buckwheat is available from most healthfood stores, sprouts easily and the crisps are a slightly nuttier version of rice crispies, which can be sprinkled on porridge or mixed into granola recipes. You can soak, sprout and dry the buckwheat well in advance, and keep it in an airtight jar.”
For the Crust
- 80g sprouted, dried buckwheat (see Note below)
- 1½ tablespoons melted coconut oil
- 125g shelled, un-roasted cashew nuts, soaked for a few hours and drained
- Grated zest of 1 lemon, plus extra to serve
- 55g desiccated coconut
- Pinch of sea salt
- 5 large soft Medjool dates, pitted and chopped
For the Filling
- 120g shelled, un-roasted macadamia or pecan nuts, soaked for a few hours then drained
- 180ml mixture of lemon and lime juice (about 2 large lemons and 3 limes)
- 2 large avocados (260–280g each), peeled and pitted
- 60ml honey
- Pinch of sea salt
- 1 teaspoon good-quality lemon extract or a few drops of lemon oil
- 2 tablespoons liquid coconut oil
- Blitz all the ingredients for the crust in a food processor until the mixture resembles coarse, wet sand. Scrape out and press into 6 mini tart tins, 10cm diameter. Refrigerate while you make the filling.
- In a powerful blender, blend all the ingredients for the filling until very smooth. If using a regular blender, the result will not be quite as smooth, so you may want to strain the mixture through a sieve. Taste, and if it is too tart, add another tablespoon or two of honey, bearing in mind that the crust is sweet and offsets the filling beautifully.
- Spoon the filling into the tart cases and refrigerate for at least 4 hours. Carefully un-mould each tart and serve with fresh blueberries and some fresh lime or lemon zest. They keep well in their tins in the fridge for a day or two.
To sprout raw, un-roasted buckwheat (not kasha), soak 2 cups of buckwheat groats in three times their volume of fresh water for 12–18 hours, changing the water (it will go slimy) once during this time. Then drain, rinse off any sliminess, and leave for a day or two in a sprouting jar, mesh bag or sieve, loosely covered with a piece of kitchen paper or cloth, rinsing well and giving a stir twice a day. Once most of the grains have started sprouting (you will see a tiny little tail forming), spread them all out on a tray or baking sheet and dry in a dehydrator or at a very low temperature (about 65°C) in the oven until crisp, usually for 12–24 hours. The low temperature is essential to preserve the enzymes in the sprouts, but if you are pressed for time, you could increase the temperature and reduce the baking time.
Recipe taken from Good Better Green by Zita Steyn (Quadrille Publishing). Photography by Nassima Rothacker.