Lunch: Berry Tartlets

Recipe by Amy Machnak These dainty little tarts have an unusual depth of character, thanks to their graham-cracker-like crusts.

This recipe includes superfoods such as:

Cinnamon, Honey

Health benefits of Berry Tartlets

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).

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

1 cup all-purpose flour
2/3 cup whole-wheat flour
1/2 teaspoon ground cinnamon
1/3 cup sugar
1/4 teaspoon fine sea salt or table salt
1/2 cup cold unsalted butter, cubed
1 large egg yolk
1/4 cup heavy cream
1 tablespoon honey
1 tablespoon unsulphured molasses

Instructions

Form dough into a disk. Wrap in plastic wrap and chill until firm, at least 2 hours and up to 4 days.
Make pastry cream: Heat milk and cream in a medium saucepan over medium-low heat until it begins to simmer. Stir in vanilla bean and seeds and let sit off the heat, covered, 30 minutes to develop flavor.
Rewarm milk mixture over medium-high heat until almost simmering. Meanwhile, mix yolks and sugar in a medium bowl. Whisk in cornstarch and salt. Slowly whisk hot milk mixture into yolk mixture, 1/2 cup at a time. Pour mixture back into pan and cook, whisking constantly, until as thick as pudding, about 4 minutes. Pour pastry cream through a strainer into a clean bowl (discard vanilla pod).
Lay a piece of plastic wrap against surface of pastry cream to prevent a skin from forming. Chill until cold, at least 3 hours and up to 4 days.
Meanwhile, form and bake tart shells: Set 10 mini brioche molds (for larger tartlets) or 20 to 24 tartlet pans (for mini tartlets) on a work surface about 1 inch apart. Roll dough out on a lightly floured surface until about 1/2-in. thick. Roll dough onto rolling pin, and then unroll over pans (it may not totally cover all the pans). Press dough into each pan, letting edge of pan cut the dough to fit. Press dough flush against bottom and sides of pan. Use your thumb or side of finger to cut and trim dough flush with pan's edge. If you have any cracks or holes, patch with extra dough from the edges. Transfer filled pans to a rimmed baking sheet.
Preheat oven to 325 °. Set another empty mold or pan on top of each dough-filled mold or pan to keep dough from puffing up. If you don't have more pans, cover dough in each pan with parchment, cutting to fit. Fill parchment with baking beans or pie weights.
Bake shells until edges are light golden brown, about 10 minutes. Carefully remove top pan (or parchment with beans). Return shells to oven and bake until centers of dough look dry and are starting to turn deep golden brown, 7 to 10 minutes more. Let cool completely before removing shells from pans.
To assemble: In a medium bowl or the bowl of a standing mixer, whisk heavy cream until stiff peaks form. Fold half the chilled pastry cream into the whipped cream (save remaining pastry cream for other uses). Spread or pipe pastry cream into tart shells and top with a mix of berries.

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