Mulberry and Yuzu Tart – Raw Vegan, Gluten Free, Low in Sugar

It is mulberry season. Luckily, I found a tree in my new neighbourhood, and one day, I was there with a ladder.

These sweet berries are perfect to eat as they are but it is also fun to decide what else to do with them.

Usually, mulberry jam is my go-to, but I made these tarts, and they are so delicious that I have to share the recipe with you.

• Rich in Antioxidants:
  • Mulberries are packed with antioxidants, including resveratrol, which help protect the body from oxidative stress and reduce the risk of chronic diseases.
• High in Vitamin C:
  • They are an excellent source of vitamin C, which supports immune function, skin health, and collagen production.
• Good Source of Fiber:
  • Mulberries provide dietary fibre, which aids in digestion, helps maintain healthy cholesterol levels, and supports weight management by promoting a feeling of fullness.
• Supports Heart Health:
  • Mulberries contain resveratrol and other phytonutrients, which can help improve heart health by reducing inflammation and improving blood flow.
• Boosts Immune System:
  • In addition to vitamin C, mulberries contain vitamin E and other nutrients that support a healthy immune system.
• Regulates Blood Sugar:
  • Mulberries contain compounds that may help regulate blood sugar levels, making them a good option for those managing diabetes or looking to maintain stable energy levels.
• Supports Eye Health:
  • Rich in vitamin A and other carotenoids, mulberries can contribute to maintaining good vision and eye health.
• Promotes Bone Health:
  • Mulberries contain essential minerals like calcium, iron, and vitamin K, which are vital to maintaining strong and healthy bones.

Did you know that mulberry leaves are edible and have been utilised for their health beenfits in many Traditional medicine including Kampo and Chinese medicine?

Mulberry leaves are utilised for their cooling properties to help treat conditions like fever, sore throat, and eye inflammation.

As a folk herb, mulberry leaf tea, known as “Kuwa-cha,” has been consumed for its potential health benefits, including its ability to regulate blood sugar and promote overall wellness. This tea is still popular today for its mild flavour and health benefits.

Stable blood sugar is not only impoftant for management of diabetes Stable blood sugar is known to contribute to better sleep quality, healthy ageing, hormonal balance, and overall longevity.

Find our Mulberry Leaf Powder Here

Anyways…. here is the recipe! If you make it please let me know how it went 🙂

Crust

1/2 cup Almond pulp

3/4 cup Macadamia, activated if possible

1 tbs Flax meal

2 dates

6 drops Vanilla Extract (Medicine Flower)

Filling

1/2 cup Almond milk

2 tbsp Yuzu juice

3 tbsp coconut yoghurt

1 cup pili nuts, soaked

1 cup Macadamia, soaked

1/4 tsp monk fruit

stevia to taste

1/3 cup coconut oil, melted

2 tbsp cacao butter, melted

Fresh Mulberries to decorate

Instructions:

1. Prepare the Crust:
   • In a food processor, blend the first three ingredients until they form a coarse meal.
   • Add the dates and extract, and process until the mixture sticks together.
   • Press the crust mixture evenly into the base of a tart tin, ensuring it’s compact and smooth. Set aside.
2. Make the Filling:
   • Drain the nuts and place everything except oil and butter in the blender.
   • Blend until the mixture is smooth and creamy.
   • Add coconut oil and cacao butter and blend till combined.
3. Assemble the Tart:
   • Pour the filling over the prepared crust, spreading it evenly.
   • Squash mulberries with the back of a fork and put them on top
4. Serve and Enjoy:
   • Once set, slice the tart and serve chilled. Garnish with additional mulberries and a sprinkle of coconut if desired.