Lunch: The Skinny Tart

This recipe includes superfoods such as:

Honey

Health benefits of The Skinny Tart

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

3/4stick/3oz/80g butter, melted and cooled, plus extra for greasing
10oz/270g store-bought phyllo pastry
4 tbsp apricot jelly
Scant 2 1/2 cups/1lb 2oz/500g low- or no-fat strained, plain yogurt
2 tbsp honey
Seeds of 1 vanilla bean or 1 tsp vanilla extract
Small bunch of black seedless grapes, halved
Bunch of redcurrants
1 dragon fruit, peeled and cubed (or use berries of your choice)
2 large figs, quartered

Instructions

Special equipment: 12-hole muffin pan or cupcake pan
Preheat the oven to 350 degrees F (180 degrees C) with the middle shelf ready. Grease the muffin or cupcake pan well.
Cut the phyllo pastry into squares that are big enough to fit into the muffin holes and hang over the sides a little. Brush each piece of phyllo with lots of melted butter to stop them from burning in the oven, then push a phyllo square into a hole and add another phyllo square, you will need to layer up 3 to 4 pieces. Repeat until you have 8 holes filled.
Place the phyllo cases into the oven for 5 minutes or so, giving them time to crisp up. Once they look golden brown and crispy, remove them from the oven and let cool for 10 minutes or so. Remove them from the muffin pan and place them on serving dishes. I always tend to break at least one when I take them out!
Put the jelly in a small pan and heat gently until warm.
Mix the yogurt, honey, and vanilla together in a bowl, then place a good dollop into each pastry shell. Now divide the fruit among the tartlets, piling it up high. Brush with the warm apricot jelly to make a shiny glaze and serve. You can make all the component parts ahead of time and assemble the tarts at the last minute.
You can also decorate with a sprig of fresh mint, or get creative with some raspberry jelly thinned and well mixed with some water and drizzle it on the plate for a touch of old-school food glamor.

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