Friday, July 22, 2016

Raw Zucchini Feta Tart

We saw the recipe for Zucchini and Fresh Goat Cheese Tart in Vegetarian Times last month and altered it to make it raw. We used our raw onion bread recipe to make individual tart shells. We used Cheri's almond feta recipe for the cheese.

Raw Onion tart shells:
2.5-3 pounds of sweet onions, sliced or processed using the food processor
1 cup ground flax
1/2 cup ground crispie sunflower seeds
1/2 cup ground crispie pumpkin seeds
1/3 cup olive oil
3-4 TBS coconut aminos
Directions: Mix all the ingredients together. Use a 1/2 cup to make 8-10 tarts, and spread on a non-stick dehydrator sheet, we like the silicon ones. We made these round, but any shape will work. With the bread we spread the batter flat for the tarts leaving a lip. We dehydrated them for 12-16 hours at 105 until we were able to peal them off and transfer them to a mesh screen to continue drying for another 4-6 hours. These can be stored in the freezer for later use.

Tart filling for 8 tarts:
1 lb. zucchini, cut into ¼-inch rounds (about 3 cups)
1 tsp salt
Add salt to sliced zucchini. Hand toss. Wait 5 minutes and gently squeeze out excess water.

4 dates, soaked in 1/4 cup water
2 TBS lemon juice
2 cloves garlic, minced (about 2 tsp)
1 tsp. chopped fresh thyme
Blend until smooth, including date water
Marinade the zucchini rounds in the blended mix ~ 30 minutes

10 oz. mushrooms, sliced
1/4 cup coconut aminos
2 TBS nutritional yeast
Marinade the mushrooms until soft, at least 5 minutes

1/4-1/2 cup almond feta

Directions: Divide the mushrooms into eighths and spread an eighth over each crust. Divided the zucchini into eighths and lay an eighths over each crust. Dot the top with the almond feta. Dehydrate for 2 or more hours to warm and meld the flavors.

Nutritional Facts for Onion Bread
Amount Per Serving
  • Calories183.1
  • Total Fat12.2 g
  • Saturated Fat1.6 g
  • Polyunsaturated Fat3.9 g
  • Monounsaturated Fat6.5 g
  • Cholesterol0.0 mg
  • Sodium124.9 mg
  • Potassium314.7 mg
  • Total Carbohydrate16.9 g
  • Dietary Fiber3.8 g
  • Sugars1.3 g
  • Protein3.7 g
  • Vitamin A0.1 %
  • Vitamin B-120.0 %
  • Vitamin B-611.1 %
  • Vitamin C15.2 %
  • Vitamin D0.0 %
  • Vitamin E18.7 %
  • Calcium3.5 %
  • Copper12.0 %
  • Folate11.0 %
  • Iron3.9 %
  • Magnesium8.2 %
  • Manganese18.0 %
  • Niacin3.6 %
  • Pantothenic Acid6.5 %
  • Phosphorus13.2 %
  • Riboflavin2.8 %
  • Selenium9.3 %
  • Thiamin4.5 %
  • Zinc6.7 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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