This delicious mini-tart recipe is suitable for those of you on an elimination diet. The egg-free, grain-free, nut-free crust is made from cassava flour. For the filling, I use wild blueberries and a touch of maple syrup. Serve with plain coconut milk yogurt for a fun treat while on a restricted diet! Top with edible flowers and fresh mint if desired.
Ingredients
Tart Crust
1¼ cups
cassava flour
½ cups
tapioca flour
¼ teaspoons
fine sea salt
⅛ teaspoons
baking soda
8 tablespoons
organic palm shortening
2 tablespoons
water
2 tablespoons
coconut milk
1 tablespoons
maple syrup
2 teaspoons
raw apple cider vinegar
Filling
4 cups
frozen blueberries
2 tablespoons
tapioca flour
3 tablespoons
maple syrup
2 tablespoons
lime juice
1 teaspoons
lime zest
Nutrition Facts
Per serving Recipe serves 4
- Protein 1%
- Net carbs 52%
- Fat 47%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 475kcal
- Protein
- 1.2g
- Total Carbohydrates
- 82.5g
- Dietary Fiber
- 6g
- Net Carbs
- 76.6g
- Total Sugars
- 24.9g
- Sucrose
- 11.7g
- Glucose
- 0.37g
- Fructose
- 0.16g
- Total Fat
- 30.8g
- Saturated Fat
- 15.5g
- Monounsaturated Fat
- 10.2g
- Polyunsaturated Fat
- 2.4g
- Sodium
- 181mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 6.7mg
- Thiamin (B1)
- 0.08mg
- Riboflavin (B2)
- 0.34mg
- Niacin (B3)
- 1.1mg
- Pantothenic Acid (B5)
- 0.03mg
- Vitamin B6
- 0.11mg
- Folate (B9)
- 12.4µg
- Choline
- 9mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 0.74mg
- Vitamin K1 (Phylloquinone)
- 24.7µg
Minerals
Minerals
- Calcium
- 68.6mg
- Iron
- 2.1mg
- Magnesium
- 28.8mg
- Phosphorus
- 40.2mg
- Potassium
- 229mg
- Zinc
- 0.6mg
- Copper
- 0.1mg
- Manganese
- 0.8mg
- Selenium
- 0.28µg
Amino Acids
Essential Amino Acids
- Isoleucine
- 0.01g
- Leucine
- 0.01g
- Lysine
- 0.01g
- Phenylalanine
- 0.01g
- Threonine
- 0.01g
- Valine
- 0.01g
Non-Essential Amino Acids
- Alanine
- 0.01g
- Arginine
- 0.03g
- Aspartic Acid
- 0.02g
- Glutamic Acid
- 0.04g
- Glycine
- 0.01g
- Proline
- 0.01g
- Serine
- 0.01g
Fatty Acids
Short-Chain Fatty Acids (SCFAs)
- Caproic Acid (6:0)
- 0.01g
Medium-Chain Fatty Acids (MCFAs)
- Caprylic Acid (8:0)
- 0.11g
- Capric Acid (10:0)
- 0.09g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 0.2g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.17g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 0.27g
Other
Carotenoids
- Alpha-Carotene
- 0.01µg
- Beta-Carotene
- 44.3µg
- Beta-Cryptoxanthin
- 0.23µg
- Lutein + Zeaxanthin
- 102µg
Plant Sterols (Phytosterols)
- Phytosterols
- 0.18mg
Other Compounds
- Betaine
- 0.02mg
