For the topping Cover and simmer dried apricots in freshly squeezed orange juice for 30 minutes, stirring occasionally.
Meanwhile, continue with the dough (step 2).
For the dough Knead the dough ingredients into a dough (for at least 5 minutes). Wrap the dough in cling film and refrigerate until ready to use.
You will need carbonated mineral water for this recipe. The carbon dioxide released when stirring starts a fermentation process that causes the dough to rise.
In the original recipe, the author specifies sunflower or almond oil, which we replaced with rapeseed oil. The original recipe specifies almonds or nuts. We chose walnuts (see alternative preparation).
Continuation of the covering Wash and grate the orange. Add the orange zest and cardamom to the cooked apricots and puree everything finely.
The rest of the orange will be used for step 6, so set it aside until then.
Finishing the tart Line a springform pan with baking paper, roll out the dough base and press it into the springform pan. Form an edge and cut off any excess baking paper.
A springform pan with a diameter of 28 cm is suitable here.
Spread the puree evenly over the dough base and bake on the lowest rack at 180 °C top/bottom heat for about 25 minutes.
Garnish Cut the orange (from step 3) and the kiwi into thin slices. Garnish the cooled tart with finely sliced orange slices, kiwi slices and pumpkin seeds.
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
The low-fat apricot-orange tart with wholemeal flour and nuts gets its sweetness solely from the fruits used.
Quantity: The specified quantity for 8 portions is sufficient for a springform pan Ø (diameter) of 28 cm.
Nutrient profile: According to GDA guidelines, one portion of this recipe covers more than 50% of the average daily requirement of manganese and vitamin C as well as 50% of the daily requirement of the polyunsaturated fatty acid omega-3. The ratio of omega-6 to omega-3 fatty acids is 4:1, which is below the recommended maximum ratio of 5:1. One portion covers just 13% of the daily requirement of fats, which is why this tart can be described as low-fat.
Dried apricots: The vitamin and nutrient content of dried apricots is almost five times higher than that of fresh apricots in terms of weight due to water loss.
Orange juice: Orange juice, also known as OJ or orange juice, has a high vitamin C content. This is just over 50 mg in 100 ml, i.e. more than 50% of the recommended daily requirement according to the GDA recommendation. Orange juice is the most consumed juice in the world, with the lion's share of exports coming from Brazil. Despite its sometimes bitter taste, you should not add additional sugar, as the juice itself consists of almost 10% sugar.
Wholemeal flour: Wholemeal is grain from which only the awns and husks have been removed after harvest. Dietary fiber, vitamins, oils and minerals remain in the shell and the germ. The oils are particularly valuable from a nutritional point of view because they have a high content of essential fatty acids.
Cardamom:Cardamom, which comes from India, is not only a very old spice, but is also one of the most expensive of its kind, along with vanilla and saffron threads. A distinction is made between black cardamom ( Amomum subulatum), which is generally used for preparing hearty and spicy dishes due to its bitter and earthy aroma, and green cardamom ( Elettaria cardamomum), which is preferably used as an ingredient in spice mixtures and desserts due to its sweet and spicy aroma.
Walnuts: Of all known nuts, walnuts have the highest content of alpha-linolenic acid (ALA). They also have health benefits thanks to tocopherols (forms of vitamin E) and many macro and trace elements.
Carbonated water: Carbonated water is used in baking to make the dough light and airy. The carbon dioxide that is released when stirring starts a fermentation process that makes the dough rise.
Tips
Dried fruit is often sulphurised: Treating dried fruit with sulphur dioxide has two advantages for large-scale industrial producers: firstly, the sulphur coating helps prevent rotting, as it inhibits the metabolism of many microorganisms and thus improves the shelf life of the product; secondly, it preserves the colour of the fruit. The latter is achieved, among other things, by sulphur's ability to inhibit oxidation-promoting enzymes. Although this makes the fruit more visually attractive for many customers, we generally advise against sulphurised dried fruit. There are several reasons for this: the preservation process destroys some vitamins, such as folic acid, and sulphur can also have health consequences for asthmatics and allergy sufferers.
Reduce sulphur: Since, depending on legal regulations, ingredients present in small quantities do not require a separate declaration, for example added sulphur under 10 mg/kg of dried fruit, you can wash the dried fruit under hot water if in doubt. This will remove at least some of the added sulphur.
Alternate preparation
Healthy oils: The oils specified in the original recipeoils(Sunflower oil and almond oil) have an unfavorable ratio of omega-6 to omega-3 fatty acids (120:1 and 48:1 respectively), which is why we have replaced this with refinedrapeseed oil. Rapeseed oil has a ratio of 3:1. Cold-pressed rapeseed oil is notsuitable in this case, as cold-pressed oils can only be heated slightly, in the case of cold-pressed rapeseed oil up to a maximum of 120 °C, otherwise harmful substances are created. See also the following link ( cold-pressed rapeseed oil). The ratio for linseed oil (1:4) would be even better than that of rapeseed oil, but this oil does not tolerate heat well and is better suited to cold preparations.
Seeds: Instead of pumpkin seeds, you can also use chopped walnuts.
Dried fruits:Variation: Instead of dried apricots, you can use dried mountain figs or prunes.
