Food as Medicine: Five Foods to Support Heart Health
The experts in holistic wellness at Bastyr University explain how these five foods could help support your heart.
The combination of walnuts, avocados, and coconut oil in this tart provide a great healthy fat profile, and those special phytochemicals in the cocoa powder might help you fall in love with this recipe or the one you’re sharing it with. Recipe by Fernanda Larson, MS, CN – Assistant Professor, Bastyr University.
Ingredients
SERVINGS: 6 Tart(s)
Crust
- 1 cup pitted dates
- 2 cups hot water
- 1 cup walnuts
- 1 cup unsweetened shredded coconut
Filling
- 2 large ripe avocados
- 1/2 cup brown rice syrup
- 1/3 cup cocoa powder
- ¼ cup coconut oil, melted
- 1 teaspoon vanilla extract
Garnish
- Fresh berries and mint leaves
Instructions
Make the Crust
Soak the dates in hot water for about 15 minutes, or until they soften.
Drain and add the dates to a food processor. Process until creamy. Add walnuts and shredded coconut, and process until a homogeneous dough forms.
Divide the dough into six equal portions and press evenly into individual mini tart pans with removable bottoms. Alternatively, line a muffin tin with pieces of parchment paper large enough so that the paper goes over the rim and you can pull the tartlets out easily.
Refrigerate dough while preparing the filling.
Make the Filling
Add avocados, brown rice syrup, cocoa powder, coconut oil, and vanilla to food processor; process until a smooth cream forms.
Bring it All Together
Fill the pre-made crusts with the avocado filling and refrigerate for at least 1 hour.
Gently remove the tartlets from the pans, and decorate with fresh berries and mint leaves.
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