Gluten Free Lemon and Mascarpone Tart
Its National Gluten Free Day! So today I have decided to share a little information on the gluten free diet as well as sharing a delicious gluten free recipe.
What is gluten?
Gluten is a type of protein found in wheat, barley, rye and spelt grains. It is often required in baking to produce that distinctive chewy, soft texture found in many foods. When gluten is heated, the protein expands and traps gas allowing foods, like bread, to keep their structure. This is why it is difficult to recreate gluten free versions of baked foods.
Why do some people avoid gluten?
A gluten free diet is essential for people who have celiac disease, or other medical conditions associated with gluten. It is essential for people with celiac disease because gluten greatly damages the small intestine which means that nutrients won't be absorbed properly, if at all.
A gluten free diet has also become popular for people who haven't been diagnosed with any gluten-associated medical conditions. The claimed benefits for this group span from increased energy to significant weight loss and to even treat autism. But so far, there hasn't been any definitive research to back this up. Despite this, the health and wellness world still encourage many to follow a gluten free diet.
What's the downside of trying it out?
Gluten-containing food often contain quite a bit of fibre which we all need to keep our digestive system working at tip top condition. Considering the fact that, on average, we do not get enough fibre in our diets already, cutting out these foods could make it worse. The gluten-containing food cannot just be cut out but need to be replaced with gluten free alternatives. Foods such as brown rice, fruit vegetables and beans can be used to take the place of any fibre lost from the change in diet.
The bottom line
If you believe you have a gluten sensitivity always consult your doctor before making any changes to your diet. For many who have celiac disease, this diet isn't a choice and must be strictly followed. For others, there is little evidence to show that a gluten free diet can positively affect your health and food that is gluten free isn't necessarily healthy. If you do try this diet try to make sure you are consuming all the nutrients you need and replace any fibre that you will lose with other foods.
Lemon Mascarpone Tart
Prep time
30-35 minutes
Serves
8-10
This is a delicious recipe for everyone whether you are going gluten free or not.
If you are making this for someone with coeliac disease make sure the oats you buy are specifically gluten free as many can be contaminated with gluten!
Health Facts
Dates are high in antioxidants as well as calcium and phosphorous which can aid with bone health. They are a great natural sweetener and high in fibre.
Oats aid with weight loss and can lower cholesterol. There have also been studies that suggest that oats can reduce the risk of childhood asthma.
Lemons are well known for having a high vitamin C content, this helps to improve your immune system and can reduce your risk of heart disease.
For the Base
200g Dates
100g Porridge oats
40ml Boiling water
Making the Base
For the base, line an 8 inch springform tin with cling film. Roughly chop the dates and then soak them in the boiling water for 10 minutes. Add the water, dates and porridge oats to a food processor and blend until smooth. It will eventually form a ball in the food processor, so keep going until then.
Lining the Tart
Press the date mix into the prepared tin, evenly pressing it up the sides and base. If you are using a deep tin, only press the base around 1 inch up the sides. Place this in the fridge to set while you make mascarpone filling.
Tip: you may find it easier to place the cling film over a flat surface and then spread most of the date mix onto this. Once spread, carefully lift the cling film into your chosen tin and then patch the base with the rest of the mix.
For the Filling
500g Mascarpone
Juice of 1 lemon
2tsp Vanilla extract
150g Icing sugar
50g Lemon curd
Making the filling
For the filling, beat the mascarpone with an electric whisk until fluffy (around 2 minutes). In a separate bowl, mix the lemon juice, vanilla extract and icing sugar until smooth.
Add the lemon and icing sugar to the mascarpone and beat again until fully combined. You want the filling to create stiff peaks so that it is easy to serve. Spread the filling into the chilled base.
Decorating the tart
Dot the lemon curd around the top of the tart and then swirl it into the filling. Decorate the edge of the tart with, lemon zest, oats and mint leaves and then place in the fridge to chill for a few hours. The longer it is in the fridge the easier it will be to cut.
Enjoy this deliciously indulgent tart, I sure did!
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