Monday, October 7, 2013

Healthy Mango and raw Honey tarts

Here's a little snippet of one of the tarts in my 'Little book of tarts', I hope to have it finished in the next week of two! I should have posted these before the weekend so you could all have a go at them.. they are quick and easy to make and if you like mango.. and honey.. YUM! I've added vegan options if needed.

I used a local Iron Bark honey we bought from the Beekeeper at the M'bah markets. It's a beautiful light coloured honey. It's good, I know because the boys are eating it pretty quickly. Raw honey is very good for you. I've been adding it to the morning smoothies as well.

The differences between raw and pasteurized honey are substantial. Raw honey is an alkaline-forming food that contains natural vitamins, enzymes, powerful antioxidants and other important natural nutrients. These are the very nutrients that are destroyed during the heating and pasteurization process. In fact, pasteurized honey is equivalent to and just as unhealthy as eating refined sugar.

Raw honey has anti-viral, anti-bacterial, and anti-fungal properties. It promotes body and digestive health, is a powerful antioxidant, strengthens the immune system, eliminates allergies, and is an excellent remedy for skin wounds and all types of infections. Raw honey's benefits don't stop there. Raw honey can also stabilize blood pressure, balance sugar levels, relieve pain, calm nerves, and it has been used to treat ulcers. Raw honey is also an expectorant and anti-inflammatory and has been known to effectively treat respiratory conditions such as bronchitis and asthma.

 Fresh mango and Iron bark honey tarts:

Make: 2 x 8cm tarts


¾ cup almonds
½ cup organic dried apricots
2 dried figs
½ tsp vanilla powder
2 tbs coconut flour or dried coconut

100ml raw cashews soaked
½ cup or 2 cheeks of a fresh medium mango
2 tbs raw iron bark honey, agave or maple syrup if vegan
1 tbs agave inulin or lecithin 
1 tbs coconut oil


Add all ingredients to a blender and blend until fine and sticky then press into 2 8cm tart shells. Place in the fridge while you prepare the filling

Add all ingredients except the coconut oil and blend until super smooth and creamy then add the coconut oil and blend for another 30-40 seconds. Pour the filling into the tart shells or you can let it cool in the fridge until it firms up then place into a piping bag and pipe into the tart shells for a more decorative finish. Garnish with coconut and finely diced dried organic apricots.

Enjoy the rest of the long weekend.. :-) 

Learn more about honey:

this recipe has been submitted to Allergy Free Wednesdays

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I am not a doctor, registered dietitian or fitness expert. The purpose of my blog is to share my experiences with food, fitness and life and hopefully to inspire you. All content provided on my blog is for informational purposes only. I make no representations as to the accuracy or completeness of any information on this site or found by following any link on this site. Karen



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