Mini Apple Flans

Mini Apple Flans

A healthy alternative to the traditional Apple Tart. Well worth the effort for the delicious taste.

Serves:  6

Dietary: suitable for vegetarian, vegan, nut-free, egg-free

Preparation time:  1 hour and 15 minutes

Cooking time: 1 hour

 

INGREDIENTS
The base:
4 cups (75 g) rolled oat flakes
6 Tbsp (90 g) unsalted soya butter, melted
¾ cup (95 g) plain flour
1/3 cup (70 ml) water

Apple puree:
5 eating apples, peeled, cored, and sliced
Water to cover

Apple topping:
4 eating apples, peeled, cored, and sliced thinly
½ lemon (juice only)
½ tsp cinnamon
¼ tsp nutmeg
1 Tbsp melted soya butter or margarine

 

METHOD

  1. To make the base, blend the oats in a food processor (to a coarse powder).
  2. Melt the soya butter and add the oats and remaining base ingredients, mixing well.
  3. When cooled, take a handful of the mixture, and work gently into the small loose-bottomed flan dishes or ramekins, gently spreading the mixture up around the sides of each dish.
  4. Place the dishes into a fridge to cool for 30 minutes.
  5. Preheat the oven to 190oC/ 170o Fan/ Gas mark 5.
  6. While the bases are cooling, prepare the puree by gently simmering the apples in enough water to just cover for 15 – 20 minutes until soft.
  7. Drain then, blend or mash and leave to cool.
  8. To make the apple topping place the thinly sliced apples in a microwave-safe bowl.
  9. Drizzle over the lemon juice, cover, and microwave for 4 minutes.
  10. Remove from the microwave and leave covered for 5 minutes to steam.
  11. Remove the cover and add the cinnamon and nutmeg, gently tossing the apples to evenly coat.
  12. Spread the cooled apple puree into the chilled oat bases, approximately 1 Tbsp per base.
  13. Take the spiced apple slices and starting at the outside, place the slices standing up, with the curved edge on top (see picture), overlapping each slice to form a circle gradually coming to the centre, creating a flower-like shape.
  14. Brush each flan with the melted soya butter and cover with tin.
  15. Bake for 30 minutes, remove the tinfoil and bake for another 30 minutes.
  16. Check towards the end of cooking time to ensure the edges do not burn.

 

This recipe has been donated by Clare Atkins, Student Nutritionist 

 

NUTRITION INFORMATION

Per tart:
Total calories: 297 kcal
Fat:  14.0 g
Saturated Fat:  3.0 g
Carbohydrate: 38 g
Total sugar: 16.0 g
Fibre: 4.8 g
Protein: 3.7 g
Salt:  0.14 g

 

NUTRITION FACTS

  • The pastry for a traditional apple tart is usually high in fat and sugar. The pastry in these mini tarts has been replaced with an oat mixture to reduce the fat and sugar content.
  • The apples provide fructose, a naturally occurring sugar found within the fruit cells, making it sweet enough and reducing the risk of sugar interacting with teeth.
  • One mini tart provides a good source of fibre contributed by the oats and apples, including protein and vitamin E.

 

VARIATIONS

  • Use gluten-free flour and gluten-free oats for coeliac’.
  • Add different fruits to the puree for more flavours; berries work well.
  • Make one large flan if you do not have suitable equipment for mini ones.