Caramelized Pear Tart. Sticky cinnamon caramel, covering sinfully sweet and perfectly ripe pear, over a nutty but sweet tart shell. This my friends is Heart Healthy food. Are you surprised? Well I’ll let you in on some secrets: the crust is full of heart healthy Omega 3 & 6, protein, and fiber. The caramel is low in sugar, and there is a full serving of fruit from the tart.
This Sunday Supper post is on Heart Healthy recipes. Here at PancakeWarriors, it is always my objective to bring you healthy and wholesome food recipes. I believe that you should eat foods in as close to their original form as possible. That sweets and indulgences should be made in the home without white sugar or white flour, as these processed items often lack any dietary nutrients and can cause there to be excessive calories in a recipe. While I understand that not everyone has that mentality, it’s the way I choose to live, and hope to inspire you to try new cooking methods or ingredients with my recipes. I promise you will look at healthy in a whole new light!
This caramelized pear tart is the perfect example of a healthy recipe! It’s naturally sweetened with dates and coconut palm sugar. Haven’t heard of coconut palm sugar before? It’s low on the glycemic index and won’t spike your blood sugar like white sugar will. It’s also got a ton of great nutrients, including potassium, calcium, zinc, magnesium, nitrogen, and zinc. It’s my new go-to sugar and is perfect for caramel with it’s already deep caramel color.
The base of this tart get’s its protein packed punch from vegan vanilla protein powder and hemp hearts. Hemp hearts also provide Omega 3 & 6, and are my new favorite add-in item. Like avocado, they have heart healthy fats. I choose vegan protein powder because it is easier for me to digest and has no allergens. It also acts very much like flour in my recipes, which makes baking with it so much easier. I love making pancakes and brownies with plant based protein as well!
I love to eat foods that are in season. Luckily for us, pears are perfectly sweet this time of year. They are also deeply discounted since they are in season. When looking for a pear, you should notice if there are any bangs or bruises and handle your pears carefully! Allow your pears to ripen on the counter, as they never really get ripe in the fridge (at least not at my house). Once you notice they are ready to eat, wash and peel your pears or place them in the fridge so they don’t spoil before you get to enjoy them. Like apples, pears will easily brown if they are not used immediately once cut, so a good squeeze of lemon juice will help keep your pears looking their best if you don’t plan on eating them right away. In this recipe, I didn’t use the lemon juice since I had the caramel ready once my pears were cut. Once covered in caramel, the pears are safe!
The American Heart Association recommends that a healthy diet and lifestyle should be followed to help prevent cardiovascular disease. There are some great tips both on exercise and dietary recommendations from the American Heart Association that are worth reviewing. I have to say, I couldn’t agree more. Regularly moving/exercising and eating more nutritious foods are the way to not only stay healthy but you will find that you also feel so much better! What could be better than eating delicious yummy food that is also good for you!
Below is a great list of recipes from Sunday Supper to get you started in the right direction! Let me know which one you plan on making tonight to go with this pear tart!
- 1 pear, thinly sliced
- 4 pitted dates, soaked in hot water at least 30 minutes
- 1 tbs. coconut sugar
- 1 tsp. cinnamon
- 2 tbs. water
- 1 scoop vanilla protein powder
- ¼ c. almond meal
- 3 tbs. hemp hearts
- 1 tbs. coconut oil
- 1 tbs. unsweetened applesauce
- ½ cup cooked quinoa
- ½ tsp. cinnamon
- ½ packet stevia
- Optional 2 tbs. chopped walnuts
- Preheat oven to 350.
- Add hot water to 4-5 pitted dates. Allow to soak.
- Cook quinioa according to package directions (be sure to rinse it before cooking) You will need about ¼ cup dry quinoa)
- One quinoa is done cooking take it off heat and add coconut oil.
- Add vanilla protein powder, almond meal, hemp hearts, applesauce, cinnamon and stevia. Combine well.
- Spray a tart pan with nonstick spray. Add the quinoa mixture to the pan and flatten out with your hands. Wet hands to ensure this is an easy process.
- Make sure all the dough is evenly distributed and there are no holes.
- Bake for 15 minutes at 350.
- While tart shell is baking, make caramel and peel and cut the pear.
- Carefully remove the dates from the water, saving the water for cooking.
- Place the dates on a chopping board. Make the dates a paste by chopping over them with a knife. They should be very soft at this point. Once mushy, add to a small saucepan with 1 tbs. coconut sugar and 1 tsp. cinnamon. Add 2 tbs. of the water reserved from soaking the dates.
- Allow this mixture to cook over medium heat for 5 minutes until a thick syrup forms.
- Remove from heat to allow to cool slightly.
- Peel and cut the pear. Peel the pear and cut the cheeks off the pear so that only a thin stem remains in tact. Lay the pear pieces down flat on the cutting board. Carefully cut thin layers lengthwise from the pear.
- Take the tart out of the oven. Layer the thin pear slices on top of each other in a shingle fashion. I like to pick up 5-6 at a time. Make 4 rows of pear shingles.
- Add the caramel sauce. It will be thick, you might have to use a spoon to help spread it over the pears.
- Sprinkle on optional walnut pieces.
- Bake for 7 minutes at 350 to allow everything to set.
- Remove from heat and allow to cool slightly before serving..
Linking up today with Jill and Amanda!
What about you?
- Do you have a favorite heart healthy recipe?
- What’s your favorite healthy swap?
- What’s your favorite tip from the American Heart Association?
Better for you breakfasts:
- Apple Pie Oatmeal by Cosmopolitan Cornbread
- Oatmeal Chocolate Chip Scones by Brunch with Joy
- Create-Your-Own Overnight Oatmeal by Rhubarb and Honey
- Orange, Mango, Lime & Ginger Smoothie by The Wimpy Vegetarian
- Pear Bran Muffins by Magnolia Days
- Stovetop Fruit & Honey Granola by What Smells So Good?
Jump start your health with these appetizers and snacks:
- Almond Crusted Chicken Nuggets by Momma’s Meals
- Chipotle Black Bean Dip by Bobbi’s Kozy Kitchen
- Lemon Aioli with Spring Vegetables by Jane’s Adventures in Dinner
- Mala Baked Tofu Bites by Palatable Pastime
- Parmesan Pistachio Kale Chips by The Texan New Yorker
Soups that’ll win your heart:
- Asian Soba Noodle Broth Bowl by Hip Foodie Mom
- Kale, Spinach, and Bean Soup by Ruffles & Truffles
- Mushroom Quinoa Soup by Pies and Plots
- Quinoa Chickpea Soup with Roasted Garlic & Veggies by Sue’s Nutrition Buzz
- Turkey and Black-Eyed Peas Soup by Cindy’s Recipes and Writings
Veggies, Sides, & Salads your heart will thank you for:
- Collard Greens with Cumin and Paprika by Nik Snacks
- Salmon Caesar Salad by Casa de Crews
- Kale Roasted Beet Salad with Honey Balsamic Dressing by Noshing with the Nolands
- Lightened-Up Creamed Spinach au Gratin by Cupcakes & Kale Chips
- Roasted Teriyaki Green Beans and Mushrooms by NeighborFood
- Salmon Salad Niçoise by That Skinny Chick Can Bake
- Seasoned Spinach & Bok Choy by Nosh My Way
- Spinach Berry Salad by Country Girl in the Village
- Sweet & Smokey Cauliflower Salad by Take a Bite Out of Boca
- Winter Citrus Salad with Avocado-Basil Dressing by Foxes Love Lemons
Healthy is the center of attention in these main courses:
- Baked Eggplant Parmesan by A Kitchen Hoor’s Adventures
- Celeriac Noodles with Mushroom Ragu by The Joyful Foodie
- Gluten Free Roasted Chicken and Kale by Gluten Free Crumbley
- Heart Healthy Salmon Bento by The Ninja Baker
- Lemony Grilled Chicken by Peaceful Cooking
- Moroccan Salmon Tagine by Curious Cuisiniere
- Olive Oil-Poached Salmon with Pickled Cherry Salsa by Culinary Adventures with Camilla
- One Pot Mexican Quinoa by Have Fun Saving
- Oven Baked Tilapia Tacos by Sew You Think You Can Cook
- Piperies Yemistes me Pligouri – Bulgur Stuffed Peppers by Food Lust People Love
- Salmon with Mango Salsa by Cooking Chat
- Slow Cooker Chicken Enchilada Quinoa Bake by Food Done Light
- Vegetable and Ginger Congee by eating in instead
- Vegetarian Cuban-Style Black Beans & Rice by MealDiva
- White Bean, Corn, Tomato and Rice Skillet by Family Foodie
Staying healthy doesn’t mean giving up desserts!
- Baked Figs with Vanilla and Honey by Happy Baking Days
- Caramelized Pear Tart by PancakeWarriors
- Cherry-Blueberry Trifles by The Life and Loves of Grumpy’s Honeybunch
We heart wine.
- Wine Pairing Recommendations for Heart Healthy #SundaySupper by ENOFYLZ Wine Blog
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