Fig and Buckwheat Breakfast Tart – Great recipe for calcium and fibre
This is one of my favourite weekend breakfasts.This is one of my favourite weekend breakfasts: Fig and Buckwheat Breakfast tart made with Greek yogurt.Thanks My New Roots for a great recipe. Now if I could only get the kids to eat it. I think it’s the figs that put them off..Figs are a very good source of calcium. Three or four of them provide the body with over 100mg. We know calcium is required for healthy bones, but it is also supports muscle and nerve function. Figs are also high in fibre. Here is the recipe:
1⁄2 cup / 70g sunflower seeds – I used pumpkin
11⁄4 cups / 150g buckwheat flour
1⁄4 teaspoon fine sea salt
1⁄4 cup / 60ml coconut oil, chilled until very cold
2 tablespoons pure maple syrup 2 tablespoons iced water
11⁄2 cups / 350g thick, plain yogurt (such as Greek-style yogurt)
1 vanilla bean
1 tablespoon pure maple syrup, plus extra for drizzling if desired
5 fresh figs, washed and sliced into quarters
1. Preheat the oven to 375°F / 190°C / gas mark 5.
2. Make the crust: In a dry frying pan over medium heat, toast the sunflower seeds until golden and fragrant, about 5 minutes. Remove the pan from the heat and pour the sunflower seeds into a food processor. Let cool for a few minutes, and then blend on high until the seeds resemble sand (do not overprocess, or you’ll end up with sunflower butter!). Add the flour, salt, coconut oil, maple syrup, and iced water, and pulse until everything is well incorporated and the dough holds together.
3. Press the dough down very firmly onto the bottom and up the sides of a 7-inch / 18cm tart tin. Prick the crust all over with a fork, and bake for 15 to 25 minutes, until golden and crisp. Let cool completely.
4. Make the filling: Put the yogurt in a medium bowl. Slice the vanilla bean in half lengthwise, and scrape the seeds onto the yogurt. Add the maple syrup and fold to combine. Sweeten to taste with more maple syrup if desired.
5. Pour the yogurt mixture into the cooled tart shell. Arrange the quartered figs on top, drizzle with extra maple syrup if desired, and serve immediately.
*Figs — Would it surprise you to learn that figs are in fact a very good source of calcium? Just three or four supply the body with over 100mg of this vital mineral. We know calcium is necessary for building and maintaining healthy bones, but it is also essential for supporting the functioning of muscles and nerves. Figs are also high in fibre, both soluble and insoluble.