Low-FODMAP Strawberry Tart with Rose Cream (AIP)

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I started a new baking adventure with Sweet Potato Flour. I ordered a box on Amazon to see what I could bake up. I wanted to try something different than coconut flour in my occasional AIP baking, and this was definitely worth the money. This sweet potato flour was a beautiful light orange color. It had a normal flour texture, and tasted nice. I think I paid almost $12 for about a pound of this flour, so a bit pricey. But, if you cannot eat coconut flour because you are low FODMAPS, this may be a great alternative

This low-FODMAP strawberry tart however, came out really, really well. I am endlessly trying to figure out how to bake without eggs, and the tapioca flour worked great to help bind the tart shell. The flavor of the flour was a bit nutty which I really liked. Also, there is only a very little sugar in this dish. 3 Tablespoons of maple syrup, BUT I strained the cooked strawberries from the sweet lemony liquid, so there is actually way less than that.

To garnish this beauty, I whipped up some coconut cream with a splash of rose water. Be sure to find 100% pure rosewater. I buy mine on amazon, and use it sparingly since a little goes a long way. The lemon in the strawberries was divine, just really made the strawberries burst.

The sweet potato flour was quite easy to work with. I blended it in my food processor with tapioca flour, lemon zest, coconut oil and salt. It somewhat was like wet sand, but a finer consistency. The trick to this whole recipe is to be sure to evenly spread the flour into the tart pan being sure that the flour comes up the sides of the pan.

 

Further Food Nutritionist Commentary:

Strawberries are a excellent source of vitamin C, folate and potassium. They are also low in calories, high in fiber and have bioflavoniods. Be careful of the sodium amount from the sweet potato flour for persons who have high blood pressure. The seeds in strawberries provide insoluble fiber which help prevent constipation. Also, for those who have kidney and bladder stones, be careful of eating strawberries because they contain oxalic acid.

By Denine Rogers

Low-FODMAP Strawberry Tart with Rose Cream (AIP)

  • Prep Time: 25 minutes
  • Cook Time: 1 hours
  • Servings: 6

Ingredients

1 1/3 cups sweet potato flour
1/3 cup tapioca flour
1/2 cup coconut oil (or olive oil, lard or cultured ghee if you are coconut sensitive)
zest of a lemon
1/2 teaspoon salt
2 quarts strawberries
3 tablespoons maple syrup
3 tablespoons fresh lemon juice
1 can cold coconut milk (I use Natural Value brand which is guar gum and carrageenan free)
1/2 teaspoon rose water

Instructions

1. Trim stems off of strawberries and slice into 1 inch pieces.
2. Place in a large pot and add 3 tbls lemon juice and 3 tbls maple syrup. Bring to simmer and cook for a hour.
3. In a food processor, add tapioca and sweet potato flour. Add also 1/2 cup coconut oil, 1/2 tsp salt and lemon zest. Pulse blend until mixture is like wet, smooth sand.
4. In a long tart pan, press the flour into the sides and bottom of the pan. Be sure to evenly coat the sides of the pan (refer to the picture to see how I did it) with flour. Press in with your fingers. 5.Bake empty tart for 20 minutes at 350 degrees. Let cool.
6. After strawberries have stewed for an hour, place a strainer over a bowl, and carefully pour hot mixture into strainer. Then place strained strawberries into a separate bowl.
7. Spoon strawberries into the cooked tart. Chill completely.
7. In a bowl, add the top cream of the coconut milk can. I leave my cans in the fridge overnight to settle. I use a spoon to scoop the cream off the top of the can, leaving the liquid behind.
8. Add rosewater, and use a hand mixer to whip the coconut milk like whipped cream. Mine usually takes about 3 minutes.
9. Remove tart form pan leaving only the bottom of the tart and slice. Garnish with whipped cream.

1. Trim stems off of strawberries and slice into 1 inch pieces. 2. Place in a large pot and add 3 tbls lemon juice and 3 tbls maple syrup. Bring to simmer and cook for a hour. 3. In a food processor, add tapioca and sweet potato flour. Add also 1/2 cup coconut oil, 1/2 tsp salt and lemon zest. Pulse blend until mixture is like wet, smooth sand. 4. In a long tart pan, press the flour into the sides and bottom of the pan. Be sure to evenly coat the sides of the pan (refer to the picture to see how I did it) with flour. Press in with your fingers. 5.Bake empty tart for 20 minutes at 350 degrees. Let cool. 6. After strawberries have stewed for an hour, place a strainer over a bowl, and carefully pour hot mixture into strainer. Then place strained strawberries into a separate bowl. 7. Spoon strawberries into the cooked tart. Chill completely. 7. In a bowl, add the top cream of the coconut milk can. I leave my cans in the fridge overnight to settle. I use a spoon to scoop the cream off the top of the can, leaving the liquid behind. 8. Add rosewater, and use a hand mixer to whip the coconut milk like whipped cream. Mine usually takes about 3 minutes. 9. Remove tart form pan leaving only the bottom of the tart and slice. Garnish with whipped cream.

Nutrition Information

Per Serving:  Calories: 388; Total Fat: 19 g; Saturated Fat: 17 g; Monounsaturated Fat: 1 g; Polyunsaturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 1045 mg; Potassium: 374 mg; Carbohydrate: 53 g;  Fiber: 8 g; Sugar: 24 g; Protein: 4 g
Nutrition Bonus: Vit A: 215%; Vitamin C: 200%; Calcium: 15%;Iron: 10%
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