Vegan Raspberry Tart

Who else love the fresh flavors of raspberry + lemon? You know I do!

Vegan Raspberry Lemon Tart
Vegan Raspberry Lemon Tart

 

This is a dairy free, refined sugar free, gluten free raspberry tart that is really simple to make with minimal ingredients that your whole family will enjoy.

I’ve tried several “vegan cheesecake” type of desserts before, and I have to say…the cashew base is definitely my favorite. I’ve tried full fat coconut cream and coconut milk, but the cashew base is the creamiest.

Vegan Raspberry Tart.png

Tag me in your creations!

 

 

Vegan Raspberry Tart

  • Servings: 8 slices
  • Difficulty: easy-moderate
  • Print

*Note: for best results, soak raw cashews in water for at least 4 hours.

**Note: keep coconut milk room temperature and only use the separated cream, not liquid

Crust Ingredients:

  • 1 cup English Walnuts
  • 10 Medjool Dates (pitted)
  • 1/2 fresh squeezed lemon

Directions: 

  1. Line the bottom of a 9 inch spring form pan with parchment paper. Grease sides of pan with coconut oil.
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  2. In a high powered blender, add English walnuts, dates and lemon and blend until crumbly crust texture. Add more/less lemon juice as needed to help incorporate ingredients.
  3. Press crust mixture onto lined spring form pan. Set in freezer while the filling is mixed.
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Filling Ingredients:

  • 2 cups of raw cashews, soaked *
  • 1/3 cup of pure maple syrup
  • 1/2 cup of coconut milk **
  • 1/4 teaspoon salt
  • 2 Tablespoon coconut oil
  • 1/2 fresh lemon

Directions:

  1. In a high powered blender, add soaked cashews, maple syrup, coconut milk, salt, coconut oil and lemon. Blend until very smooth.
  2. Bring crust out of freezer and add filling on top.
  3. Put tart back in refrigerator for 4 hours, or until the tart is set and firm.

Topping ingredients:

  • 3 cup raspberries, fresh or frozen (if frozen, thaw)
  • 2 Tablespoons maple syrup

Directions: 

  1. Add raspberries and maple syrup to a saucepan and bring to a boil, continuously stirring to not burn.
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  • Allow to cool slightly. Pour over tart. Put in freezer for ~5-10 minutes.
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  • Enjoy!

 

 

 

 

All photos were captured by the fabulous Courtney Haas with Courtney Haas Photography. 

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Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
IG: @balanced.nutrition.dietitian
FB: Live Better with Kat Detter
Twitter: @katrinadetterRD

 

Total Body Interval Training

Anyone stuck in a rut with workouts?
Here are some exercise ideas to incorporate into your workouts—whether they be at home, at the gym, or at a park!
Now that spring is here and the weather is nice, I love to go running but want to get a total body workout in as well…here are a few ideas to get a great total body workout in at your local park or greenway: ***i show modifications to most exercises in video so the workout is friendly for all fitness levels 😊

 

Interval Running/Jogging + Exercises:

•go to your local green-way/park and run/jog/walk (whatever your fitness level may be). Every time you pass a bench, stop and complete one round of 30 seconds work: 10 seconds rest of the exercises shown above. Complete as many rounds as desired, aim between 3-5 rounds. ***modify as needed!
•instead of doing exercises for 30 seconds work:10 second rest, you could choose repetitions instead. For example, when you come to a bench, do 12-15 reps of each exercise, 3-5 rounds.
These are just a couple of examples and the options are endless! The most important thing is that you MOVE your body and do something you love. Get out, enjoy the sunshine and build those vitamin D stores ☀️

What are your favorite types of workouts?

#livebetterwithkatdetter

Wearing @fitbootyapparel leggings that are so comfy for all types of workouts!!

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Follow me on social media!

@livebetterwithkatdetter on IG, Facebook, Pinterest

Live Better with Kat Detter on youtube

 

Pickin’ Up Pawpaws

Put ’em in your pocket…

Texture like a ripe avocado, mouthfeel of a banana, and taste of mixed tropic fruit, this “hillbilly mango” is native to 26 states in North America ranging from northern Florida all the way up to Ontario, Canada and go as far west as Nebraska.

Also called the “poor man’s banana”, this indigenous fruit provided nutrient dense food for wild animals, Native Americans, and even European explorers and settlers back in the day. Pawpaws are still cropped in the US today and enjoyed in many rural areas. They bloom in the spring and then harvested in late August through mid October, making pawpaws a seasonal fall crop.

Several years ago, my father planted some pawpaw trees on his farm in Western North Carolina, and this year they are producing gobs of fruit. The first time I tried a pawpaw, I did not really know what to think…the texture was like a very ripe avocado but flavor was like an earthy banana with a faint taste of mango and blueberry…weird combo, right? It is by no means a favorite fruit of mine (doesn’t even make my top 10), but it is still fascinating to learn about fruits our ancestors cultivated and ate for proper nutrition.

That brings me to the nutrient facts of a pawpaw! Pawpaws are fruit, so they are full of similar nutrients like a banana, however they are higher in protein and fat content.  One pawpaw has 80 calories, 1.2 grams of fat, 18.8 grams of carbohydrate, and 2.6 grams of dietary fiber.

Pawpaws contain 1.2 grams of complete protein…that’s right! Pawpaws contain all of the essential amino acids our bodies need. Pawpaws are one of the few plants that contain all essential amino acids. Other complete protein plants include soy and quinoa…that is what makes this fruit so unique and interesting!

Now, of course you can eat this fleshy plant raw off the tree, but there are numerous other ways to utilize this fruit! The fruit is ripe when it becomes soft on the tree and can be eaten right away or stored in a refrigerator up to one week. It is a little difficult to process as it contains many big, black seeds, but I found that peeling the fruit with a knife and pressing it through a strainer works well. At that point, you can use the flesh in baked goods or freeze it for a later use. Because the fruit is naturally fatty and creamy, it would make a great base for a smoothie or custard.

When my dad gave me pawpaws last week, I had to get in the kitchen and experiment!  I ended up making “Pawpaw-Nut Muffins” with the recipe below. Try it out and let me know how ya like ’em!


Pawpaw-Nut Muffins

Ingredients

  • 1/3 cup pitted and chopped dates
  • 1/3 cup unsweetened dried cranberries
  • 1 cup unsweetened applesauce
  • 3 tablespoons of honey
  • 1 cup water
  • 1 cup old fashioned oats
  • 1 cup of all purpose flour
  • 2 eggs
  • 1 teaspoon baking soda
  • 1/2 cup smashed pawpaw fruit (1 large pawpaw)
  • 3/4 cup of nuts (I used English walnuts)
  • baking spray

Directions:

  1. In a saucepan, add water, dates, and cranberries and bring to boil. Stir in applesauce and honey and allow to boil for 1-2 minutes. Set aside to cool.
  2. In a blender, pulse together the oats, AP flour, eggs, baking soda, and nuts–roughly. Then pour into a mixing bowl and combine together well, making a dough-like texture.
  3. Mix in the cooled applesauce mixture and pawpaws to dough. Put in refrigerator for 15-30 minutes.
  4. Spray muffin tins and fill with batter 3/4 of the way up, allowing room to rise. Bake at 350 degrees for 25-35 minutes or until cooked all the way through.

What do you think? Are you curious to try a pawpaw now? Check your local farmer’s market to see if they’ve got any in stock and let me know how you like them!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

References: 
Cooking with Pawpaws. Axonopus affinis. hort.purdue.edu/newcrop/ksu-pawpaw/cooking/html. Accessed September 9, 2018.

 

Benefits of Blueberries

Who else loves blueberries??

blueberries

When I think summer, I think “summer harvest” including squash, zucchini, watermelon, cantaloupe, and even okra…but, blueberries definitely steal the show for me when it comes to summer produce.  Why, you may ask?  How could such a simple berry they have all year long be my favorite?  Well, I grew up on a small-scale farm with over 20 blueberry bushes, so I spend every summer picking gallons upon gallons of blueberries.  Today, I am going to share the nutrition benefits of blueberries with you and give you some FUN ways to enjoy these beauties.

bush

Blueberries have been a huge part of America’s agriculture from the beginning days when Native Americans cropped the land.  They used blueberries not only because they tasted good, but also for medicinal purposes as well as fabric dyes.  Interestingly enough, North Carolina (my home state) is one of the prime locations for blueberry cultivation.  This explains why my father has so many bushes!

blueberrys

 Health Benefits of Blueberries

First off, blueberries are rich with vitamin C, vitamin K, and the mineral manganese.  Vitamin C is great for immunity and skin while vitamin K promotes healthy gut bacteria flora.  My personal favorite nutrient in blueberries is fiber.  Fiber not only promotes satiety (the feeling of fullness after consumption), but also helps ya poo!  There is also a lot of research that shows blueberries as having anti-aging affects and antioxidants to help with cancer prevention.

FUN Ways to Enjoy Blueberries

Blueberries are super versatile and can be enjoyed in many ways.

Ø  Add ½ cup of blueberries (fresh or frozen) into your oatmeal

Ø Blend 1/2 cup of frozen blueberries in smoothies

Ø  Sprinkle on top of salads

Ø  Bake with them! See recipe below

Blueberry-licous Muffins

muffins

Recipe yields 12 muffins.

Ingredients:

  • 2 eggs, preferably room temperature
  • 1 cup of unsweetened applesauce
  • 1/3 cup of honey or maple syrup
  • ¼ cup of canola oil
  • 1 teaspoon of vanilla extract
  • 1 teaspoon of cinnamon (or more if you like the flavor)
  • 2 teaspoons of baking powder
  • ½ teaspoon of baking soda
  • ¼ teaspoon of salt
  • 2 cups of whole wheat flour (you could use AP flour, I just like the added nutrients of WW flour)
  • 2 cups of fresh or frozen blueberries
  • ½ cup of roughly chopped walnuts

Directions:

  1. Preheat your oven to 350 degrees F.  You can line muffin tin with cupcake liners or use baking spray.  Set aside.
  2. In your mixer (or large bowl), add eggs, salt, vanilla, baking powder, and baking soda ensuring that everything has dissolved.  Once all is dissolved, add in your flour and gently fold.  Once flour is gently folded, fold in the blueberries, cinnamon, and walnuts. Do not over mix! *Cooking fact: If you over mix the muffin batter, the muffins could present tunneling, which is small tunnels in the cooked product.
  1. Scoop your batter into the greased muffin tins with a large ice cream scoop.  Bake for 22-25 minutes, checking with a toothpick to ensure they have been cooked all the way through.  Once out of oven, let the muffins rest for a few minutes before transferring to a cooling rack.  Recipe yields 12 muffins.  Enjoy!

Jumpstart your mindful eating journey by downloading my 6 Steps to Mindful Eating guide here – it’s free!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Follow me on social media!

References
USDA Harvard Study:
https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2014/blueberries-and-health/