Coconut and Vanilla Custard Cherry Tart Recipe

Coconut and Vanilla Custard Cherry Tart Recipe

We’ve been busy in the WaHiki kitchen come up with some delicious and nutritious recipes for you to wow loved ones. These Coconut and Vanilla Custard Cherry Tarts are free of gluten, dairy, grains and low in sugar. They are delicious, simple to make and easily adaptable to use any seasonal fruit or filling.

Almond Date Tarts with Coconut Vanilla Custard and Cherries

Note – These tarts can be made up to three days ahead of time and stored in an airtight container. If you want a more simple dessert, you could opt for just WaHiki coconut ice cream as the filling instead of this coconut vanilla custard. If cherries are not available you could use any other seasonal fruit such as strawberries.

Ingredients:

For the tarts

This tart mixture will make 12-15 mini tarts, or 6-8 medium sized tarts.

140g ground almonds

3/4 cup desiccated coconut

8 large medjool dates (pitted)

5 tablespoons coconut oil

Pinch of sea salt


Method:

  • Preheat oven to 160C.
  • Place all base ingredients in a food processor and blitz until well combined and crumbly. The mixture should hold together well when pinched together. If a little wet, you can add 1 Tablespoon of coconut flour to the mixture.
  • Lightly grease and line the base and sides of a mini muffin pan, or muffin tin depending on the size of your tarts. Press mixture down firmly and evenly with your fingers.
  • Bake for 10 minutes until lightly browned, then set aside to cool completely in the fridge.

 

For the coconut vanilla custard

Ingredients:

2 cups WaHiki coconut ice cream

1/3 cup + 2 Tablespoons of tapioca flour

pinch of sea salt

1 Tablespoon honey or maple syrup

6 egg yolks

1 vanilla bean, scraped

Method:

  • Bring 1½  cups of the WaHiki coconut ice cream to a boil in a saucepan along with the scraped vanilla bean.
  • In a small bowl mix the tapioca flour and salt with the remaining softened 1/2 cup WaHiki coconut ice cream until dissolved and set aside.
  • Lower the heat and add the honey/maple syrup to the ice cream mix
  • In a small bowl whisk the egg yolks then add some of the hot WaHiki coconut ice cream mix to the bowl to temper the eggs and pour the egg mixture into the saucepan – continue whisking to combine.
  • Add the ice cream mixture to the pan and stir constantly until it thickens and starts to simmer. Do not boil.
  • Remove from the heat, cover with baking paper or plastic wrap so it doesn’t form a skin, let cool to room temperature and refrigerate until cold or use warm immediately.

 

To serve

12-15 cherries

Freeze dried raspberry, strawberry or blackcurrant powder for sprinkling.

To assemble the tarts, spoon the coconut custard mixture into the tart shells. Garnish each tart with one cherry and WaHiki coconut ice cream. Sprinkle all the tarts with freeze dried fruit powder. Serve with love.

Healthy Recipes – Paleo Strawberry Smoothie

Healthy Recipes – Paleo Strawberry Smoothie

Using coconut in your diet will help fill you up, you’ll consume less calories, and it’ll give you the knowledge you’re eating well! Try our amazing Paleo Strawberry Smoothie recipe and enjoy the healthy taste of WaHiki ice cream!

Ingredients:

1 banana

1 cup WaHiki coconut ice cream

1 scoop protein powder

1/2 cup frozen or fresh strawberries

1 Tbsp soaked chia seeds

1 kiwifruit

Recipe: Throw all of them in a blender and zap away! You don’t need ice as the WāHiki ice cream will chill the smoothie down nicely!

Healthy Recipes – Raw Avocado Cacao Mousse

Healthy Recipes – Raw Avocado Cacao Mousse

Here at WaHiki, we love our Avos, they’re such a good source of healthy fats, important in your diet. Yet you’re unlikely to have eaten them as a dessert!! With WaHiki, you can create a sumptuous dessert knowing that you’re #insidehealthy

Ingredients:

2 medium sized ripe avocados

1/3 cup raw cacao powder

5 fresh dates (pitted, chopped and soaked

1⁄4 cup WaHiki coconut ice cream

1 tsp vanilla extract

pinch sea salt

Blend all ingredients in a blender and serve with berries and more WaHiki coconut ice cream!

Benefits of consuming coconut

Benefits of consuming coconut

Coconuts have been used and eaten for generations, popular amongst their home in the Pacific Islands and South East Asia. They’re a main source of food and the juice has been known as a healthy replacement for sweet drinks for many thousands of years.

You’ll know the problem with cracking open a coconut, not easy in the best of circumstances. However, you’ll know that once you’ve got past that hard shell, the soft flesh and beautiful liquid inside makes it worth your while.

With WaHiki, we’ve taken the hard work away for you and created a low sugar, high fibre coconut ice cream that will delight your day and give you a time out.

The nutritional and health benefits of consuming Coconut

We’ve all heard that eating coconut and drinking the juice of young coconuts is especially healthy for us, but what are the good parts that we should know about?

Vitamins & Minerals

Coconut is chock full of vitamins, with Vitamin B, C & E being present to boost your immune system and get your cellular energy firing.

It’s also rich in natural minerals, with magnesium supporting your nerve growth and regulating your heart rate, keeping you nicely level. Coconut also contains high levels of potassium, in fact 50% more than a banana! Potassium is great for helping regulate your kidneys, heart and of course your brain.

Calcium is also present in Coconuts, meaning you can still get calcium without having to drink milk and making your bones strong. Phosphorus also helps your bones and teeth healthy, and the iron present in coconuts gives your red blood cells a boost.

Antioxidants

Coconuts are absolutely loaded with antioxidants, you’ve mostly likely heard of them. These special little tools circulate the body hunting for free radicals in the cells of the body. These oxygen free radicals are believed to cause a variety of diseases, including Alzheimers, age-related dementia, heart diseases, and certain cancers. If you want to boost your antioxidants, sprinkle some cranberries, raisins or pecans on top of your ice cream.

Lauric Acid

According to the science, lauric acid is a healthier saturated fat that has a number of health benefits for you, not what you’d expect from a saturated fat! It’s what’s known as a medium-chain fatty acid. This means your body will absorb it whole and use it like a carbohydrate, burning it directly.

It’s easily digested by your body, so will fill you up with less calories. Studies have shown it may also help with weight-loss due to making you feel fuller with less.

Lauric Acid might also be effective in reducing your triglyceride and cholesterol levels, which reduces the chance of getting a stroke or cardiovascular disease. People who consume coconut over an extended time show a rise in the healthy HDL cholesterol and a reduction in the bad LDL cholesterol.

Lauric acid is also shown to reduce the clogging of arteries, known as atherosclerosis, so eating coconut is a healthy way to a better heart!

Low bad fats

We all know that Coconut is high in fat but it’s the difference between good and bad fats that we’re recognising is the important features of a product we consume.

The fats found in coconuts are less harmful to use than the fats found in cow’s milk, making coconut milk a good choice instead of regular milk. Coconut meat is also high in substances known as monoglyceride, which is used by the body for energy rather than being stored in the body. Along with a healthy diet, coconuts will provide you with a ready energy source that won’t stick around.

Microbial cleanser

Coconut oil has an anti-microbial effect, which can help to restore damaged hair and reduce acne.

With acne, the bacteria in the oil glands increase massively, causing the breakouts we’ve all experienced. By taking coconut, the lauric acid helps reduce these as the acid kills off the bacteria in the oil glands, causing a reduction in the severity and quantity of breakouts.

You’ll also benefit from using coconut oil on your hair, it won’t just smell gorgeous, it revitalises dry frizzy hair. Ideal in our summers, keep lustrous hair by working a small amount through your hair.

Easy Digestion

Digesting food can be difficult with the increased sensitivity to ingredients. However, coconut is very gentle to the digestion system, and with a high fibre content, it’ll cleanse it at the same time. Add coconut to your breakfast every day and you won’t need as much (or any) of that high fibre cereal!

Coconut meat has more fibre in it than wheat bran and other types of grain. There are about 5 grams of fibre in two tablespoons of coconut butter. Coconut flour contains 7 grams of fibre and coconut meat has about ten grams of fibre in a half cup serving. Do remember that the oil doesn’t contain fibre though!

Low in Calories

If you choose to drink coconut water, made from young coconuts, you’ll love that it’s quite low in carbohydrates, calories, sugar, and nearly fat-free. Better than any sugary drink, and healthier than many fruit juices.

Coconut water has high amounts of protein, vitamin B complex, and ascorbic acid. The meat of the coconut fights oxidation in the tissues and contains many minerals, vitamins, and healthy fat.

WaHiki is low in sugar and much healthier for you than old-fashioned ice creams.

More Benefits

Coconut is known to help in the secretion of insulin.This is good if you suffer from diabetes or pre-diabetes, yet we do suggest you follow medical advice!

Benefits thyroid function: Coconut is proven to not have the storage issues of other oils, which start to break down, oxidising and causing rancidity, bad for your thyroid gland. Coconut doesn’t break down with a shelf life of 3-5 years which reduces the oxidative stress on your thyroid. It’s shown to increase cell membranes and enzyme activity to convert the hormones your thyroid needs.

Enjoying Coconut

Oil – As a high-temperature oil, coconut is great for sautéing and stir-frying without burning or adding unwanted flavour to dishes.

Water – Coconut water is especially great for hydration without the artificial flavours, sugar and extra ingredients found in hydration drinks. With its high potassium, it’s great for during and post exercise.

Ice Cream – WaHiki is a great addition to your diet, either for breakfast, snacking or dessert, it’s high fibre, low sugar and great taste means you can add it to drinks or add healthy ingredients to maximise the benefits.

Dried Coconut – Dried coconut flakes can be toasted and put in granola or sprinkled on top of yoghurt or ice cream dishes. Don’t forget to choose the unsweetened kind though!

Sugar – Coconut sugar can be obtained from many stores, being high in iron and potassium. It can be substituted for normal sugar in the same quantities.

Milk – Bring more coconut milk into your diet, it’s a healthier replacement than normal milk, and can be used in drinks, baking & cooking for amazing flavour.

Changing ingredients for better eating

Changing ingredients for better eating

We all love our home cooked foods, baking that makes your mouth water, the smell of cooking herbs and spices in the air. Yet we want to eat healthier, knowing that what we put in should be the best ingredients.

Reducing the amount of heavily processed ingredients will help your gut feel better and give you a a boost. Using ingredients as close as natural as possible means your body needs to do less work, enabling it to extract the best from what you consume.

Quick ways to switch

Fats

Butter is close to natural, but we all realise that reducing dairy gives our body a bonus.

In cooking, try to use low processed replacements. Think of good fats rather than no fats. WaHiki contains high levels of a fat called medium-chain triglycerides (MCTs).

MCTs are extremely easy for the body to break down and use as energy for your body.

Think of long-chain fats as pieces of banana and MCTs as being like a banana smoothie. If you eat the whole fruit, you have to put in a lot of effort chewing, but the smoothie you can just slurp right up almost without noticing. In your digestive system, MCTs are a little bit like that smoothie.

Coconut Oil, nut butters and even banana can substitute for fat in your baking. You’ll be able to explore a number of different methods of integrating these alternative fats into your diet schedule.

Sugar

We know that refined sugar is receiving much more attention, finding ways to replace or reduce the quantity of sugar in our diet is a key aspect on developing new ways to understand our diet and how to improve our health through reducing sugar.

You can also use natural sweeteners such as Agave or Maple Syrup. Coconut Sugar or Honey are alternatives that are great for the digestion system, ensuring the health of your gut flora.

Dairy

As more and more people develop intolerances to dairy products such as cheese, cream, milk and butter, developing alternatives and alternate solutions are key to reducing or minimising the quantity of dairy (or casein & lactose) in your diet.

Try drinking long blacks or tea instead of your lattes. If you must, then try soy or almond milk in your coffee to replace the milk.

When it comes to the shakes we love in the mornings, you’ll find a lot of them contain dairy products. Did you realise that the dairy-free alternatives are just as good for you, yet don’t have the range of dairy products you expect!

Use a couple of scoops of WaHiki instead of milk. Its triglycerides mean that it has the bulk and fat replacements, it’s low in sugar, a common energy source in shakes. Add some peanut butter and ice cubes, even some extra coconut water instead of a banana, there’s your ingredients for a thick healthier shake right there with high protein and low processed food.

Take the opportunity to make the switch, even if it’s one or two things in your pantry, fridge or freezer.