Ingredients
Tartlet Shells
Vegetable oil for brushing
1/2 cup walnuts, ground
1/2 cup steel-cut oats, ground
1/2 cup whole-wheat pastry flour
1/2 teaspoon cinnamon
2 tablespoons maple syrup
1/4 cup coconut or canola oil
pinches sea salt
Avocado Cream
2 ripe Haas avocados
3 tablespoons lime juice
1/2 teaspoon honey
pinches cayenne pepper
2 tablespoons maple syrup
1/4 cup coconut or canola oil
1/4 teaspoon sea salt
1/4 cup pepitas (pumpkin seeds), chopped
Instructions
Preheat oven to 350 degrees. Oil 16 small tartlets molds with oil.
Make shells: Combine all shell ingredients in a medium bowl. Press equal amounts into the bottoms and up the sides of the molds. Bake for 15 minutes. Let cool completely.
Remove the skin and pits from the avocados and place in a food processor. Add the lime juice, honey, cayenne, and salt and process until smooth.
Spoon the avocado cream into the tartlet shells. For a more attractive appearance, place the cream in a pastry bag and pipe it into the shells. Sprinkle the pepitas over the top. Serve chilled or at room temperature.
Key Points About Ingredients:
- Haas avocados are prized for their rich, buttery flesh and higher fat content compared to other varieties, making them ideal for blending into silky creams and mousses.
- Steel-cut oats ground into flour lend a hearty, slightly nutty texture to the tartlet shells while providing more fiber and nutrients than refined white flour.
- Pepitas (pumpkin seeds) are a nutritional powerhouse packed with magnesium, zinc, and healthy unsaturated fats, and their mild crunch makes them a perfect garnish.
- Coconut oil adds a subtle richness and helps bind both the shell and the avocado cream, while remaining solid at cooler temperatures for a firmer set.
- Whole-wheat pastry flour retains the bran and germ of the wheat kernel, boosting fiber and B-vitamin content without making the shells tough or dense.
Key Nutritional Insights:
- Avocados are one of the few fruits rich in heart-healthy monounsaturated fats, particularly oleic acid, which may help support healthy cholesterol levels.
- The combination of walnuts and oats in the shell delivers a meaningful dose of omega-3 fatty acids and soluble beta-glucan fiber.
- Maple syrup provides trace minerals like manganese and zinc alongside its sweetness, making it a marginally more nutrient-dense choice than refined sugar.
- Lime juice not only brightens flavor but contributes vitamin C, which can enhance iron absorption from the plant-based ingredients in this recipe.
- Pepitas supply a notable amount of plant-based protein and magnesium, supporting muscle function and energy metabolism.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories3,180
- Standard DV% Daily Value*
- Total Fat242 g72 g336.11%
- Saturated Fat98 g20 g490%
- Trans Fat0 g
- Polyunsaturated Fat62 g
- Monounsaturated Fat72 g
- Cholesterol0 mg300 mg0%
- Sodium620 mg2300 mg26.96%
- Total Carbohydrate238 g275 g86.55%
- Dietary Fiber42 g28 g150%
- Total Sugars72 g
- Added Sugars56 g50 g112%
- Sugar Alcohal0 g
- Protein48 g50 g96%
- Vitamin D (Cholecalciferol)0 mcg20 mcg0%
- Calcium280 mg1300 mg21.54%
- Iron16 mg18 mg88.89%
- Potassium3900 mg4700 mg82.98%
- Vitamin A720 mcg900 mcg80%
- Vitamin C (Ascorbic Acid)52 mg90 mg57.78%
- Vitamin E (Tocopherol)18 mg15 mg120%
- Vitamin K62 mcg120 mcg51.67%
- Vitamin B1 (Thiamin)1.4 mg1.2 mg116.67%
- Vitamin B2 (Riboflavin)0.6 mg1.3 mg46.15%
- Vitamin B3 (Niacin)9 mg16 mg56.25%
- Vitamin B6 (Pyridoxine)2.2 mg1.7 mg129.41%
- Folate340 mcg400 mcg85%
- Vitamin B12 (Cobalamine)0 mcg2.4 mcg0%
- Biotin8 mcg30 mcg26.67%
- Vitamin B5 (Pantothenic acid)6 mg5 mg120%
- Choline140 mg550 mg25.45%
- Phosphorus1100 mg1250 mg88%
- Iodine4 mcg150 mcg2.67%
- Magnesium420 mg420 mg100%
- Zinc9 mg11 mg81.82%
- Selenium18 mcg55 mcg32.73%
- Copper2.4 mg0.9 mg266.67%
- Manganese6 mg2.3 mg260.87%
- Chromium8 mcg35 mcg22.86%
- Molybdenum28 mcg45 mcg62.22%
- Chloride90 mg2300 mg3.91%
