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
Contains: soya (soya butter), wheat, gluten (flour)
May contain: gluten (oats)
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
- To make the base, blend the oats in a food processor (to a coarse powder).
- Melt the soya butter and add the oats and remaining base ingredients, mixing well.
- 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.
- Place the dishes into a fridge to cool for 30 minutes.
- Preheat the oven to 190oC/ 170o Fan/ Gas mark 5.
- 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.
- Drain then, blend or mash and leave to cool.
- To make the apple topping place the thinly sliced apples in a microwave-safe bowl.
- Drizzle over the lemon juice, cover, and microwave for 4 minutes.
- Remove from the microwave and leave covered for 5 minutes to steam.
- Remove the cover and add the cinnamon and nutmeg, gently tossing the apples to evenly coat.
- Spread the cooled apple puree into the chilled oat bases, approximately 1 Tbsp per base.
- 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.
- Brush each flan with the melted soya butter and cover with tin.
- Bake for 30 minutes, remove the tinfoil and bake for another 30 minutes.
- 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.
