Gluten free, Dairy free, Refined sugar free, Paleo
1 cup cashew nuts
1/4 cup cacao powder
1/4 cup rice malt syrup (or maple syrup)
1 cup peanut butter (sub any other nut butter for paleo)
3 large very ripe bananas
1 tablespoon vanilla essence
1/4 cup coconut oil, melted
- To make the base – place the cashew nuts in a food processor and process until roughly chopped. Add the cacao powder and rice malt syrup and pulse until combined and a dough forms.
- Divide the base mixture into 8 even pieces and using your fingers gently flatten out inside the base of 8 individual silicon muffin moulds.
- To make the pie filling – place all ingredients in a food processor and process until well combined. Pour the filling evenly on top of the base and place the muffin mould in the freezer.
- Before serving remove the pies from the silicon mould and allow to thaw for about 10 minutes before eating.
Mangoes always remind me of Summer. As soon as they hit stores, you know the season of bikinis, tanned skin, cold fruits and sweltering days is in full swing! As they are a high fodmap food, I can’t enjoy them as often as I did when I was little. But I couldn’t help myself when it came to the idea of a no-bake mango cheesecake!
There’s a saying going around that when you eat raw and vegan food-based diets, it means you can have your cake for breakfast. It makes sense considering a lot of the raw treats are based on fruit and nuts. But, I’ve never been too keen for cake at breakfast, until I made these fruit tarts. It’s not cake, but it’s made with all the same things you’d find in a healthy sweet breakfast to fuel and nourish your body. You’ve got nuts and seeds for healthy fats and fibre; mixed berries for more fibre, antioxidants, and natural sweetness, and a creamy yoghurt filling that will keep you full until lunch. It’s like muesli with fruit and yoghurt, just in a tart form. If you tolerate dairy, sub in some plain greek yoghurt to bump up the protein further. I made mine in 4 tart cases but couldn’t finish it off. So I’d recommend using 5-6 tart cases instead for a smaller serve.