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(post, Omid Jaffari)
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Serves about 4 people
You Need
For the Tart
2 cups raisins
½ cup cashews
½ cup walnuts
A pinch of pink Himalayan sea salt
For the Filling
1 punnet cherry tomatoes, halved
2 courgettes, shaved completely with a vegetable peeler
1 small red onion, thinly sliced
A couple of thyme leafs
4 Tbsp olive oil
1 Tbsp sesame seed oil
Method
For the Tart
1. Blend all the ingredients for the tart together until semi smooth or even chunky. Transfer it to a plate or a bowl.
For the Filling
1. Toss all the ingredients for the filling together in a bowl making sure that all the ingredients are nicely and evenly mixed, cover and refrigerate for 20 minutes.
Assembling the Tart
Step 1. Take two small tart cases, divide the tart base mixture equally between the tart cases, and pat it evenly and firmly on to the base and sides of the case with your hands.
Step 2. Make sure to evenly spread the tart all over the tart case, the edges, the bottom etc…
Step 3. Now stack the tart cases with the courgettes, cherry tomatoes followed by red onions. You can do this however you like, or by just following the photo above.
Serve immediately.
Case Study
An easy to make raw tart with a rich nutty base filled with cool vegetables like courgettes, cherry tomatoes and red onions.
Raisins are dried seedless grapes. They have a naturally sweet taste.
Cashew nuts and walnuts high nutrient dense foods with good amount of protein and fiber in them. They are slightly sweet with a rich nutty taste.
Cherry tomatoes are juicy and have a slightly sweetish sour taste.
Courgettes are also called squash. These vegetables have a high amount of water content and are cooling in nature.
Red onion and thyme are good sources of flavonoids and essential oils, which when consumed regularly have beneficial health effects.
Olive oil and sesame oil are cold pressed oils from olive fruits and sesame seeds respectively. They have beneficial medicinal properties as well.
Health Benefits
1. This provides moderate amount of calories, carbohydrates and proteins, and fats.
2. Excellent source of vitamin C, a natural water soluble antioxidant. It enhances the body’s immune system, increases the elasticity of skin and blood vessels, and prevents bruising of the skin.
3. Good source of vitamin K. It promotes the mineralization of bones and thus strengthens bones.
4. Good source of vitamin B6 and folic acid. These are essential in the synthesis of hemoglobin in the blood.
5. Folic acid also prevents the accumulation of an intermediary metabolite called homocysteine in the blood. Elevated levels of homocysteine in the blood are associated with heart attack, stroke and peripheral vascular disease. Thus, this soup also promotes heart health.
6. Very good source of magnesium. It helps in relieving fatigue, relaxing the muscles, nerves and blood vessels, thus relieving the symptoms of asthma, migraine headaches, tension and soreness in muscles etc.
7. Very good source of copper and manganese. They function as cofactors in various metabolic reactions and enhance the activity of enzymes involved in detoxification process.
8. Good source of dietary fiber. Aside from promoting healthy bowel function, it can also reduce the absorption of cholesterol, and regulate the blood glucose and cholesterol levels.
9. Good source of phytosterols, the plant compounds that have beneficial health effects.
Nutritional Information
Each serving of this tart provides the following nutrients:
Calories: 32% (679 Cal); Total Fats: 58%; Saturated Fats: 28%; Carbohydrates: 27%; Proteins: 22%; Fiber: 30%; Iron: 22%; Magnesium: 34%; Potassium: 36%; Copper: 55%; Manganese: 68%; Vitamin C: 51%; Vitamin K: 37%; Vitamin B6: 24%; Folic acid: 14%; Phytosterols: 65 mg.