Raw Pina Colada Tart Recipe
My Raw Pina Colada Tart is the perfect summer treat to indulge in on National Pina Colada Day! This delightful raw, vegan, and gluten-free dessert is packed with tropical flavours and is sure to impress your taste buds. The base, made with shredded coconut, dates, and cashews, provides a deliciously crumbly texture. The luscious filling, featuring soaked cashews, pineapple, coconut oil, and maple syrup, creates a creamy and refreshing layer. Topped with toasted coconut, this tart is a tropical paradise in every bite. Not only is it irresistibly tasty, but it also offers incredible health benefits too!
Keep scrolling for the full Raw Pina Colada Tart Recipe, some super delicious health benefits, and a pineapple-packed recipe roundup!
Raw Pina Colada Tart Recipe
Raw | Vegan | Gluten-Free
Prep time: 20 minutes | Inactive prep time: 5 hours | Serving size: 12 slices
Base Ingredients
- 1 cup unsweetened shredded coconut
- 1/2 cup dates, roughly 5
- ½ cup raw cashews
- 2 tbsp maple syrup
- 1 tbsp coconut oil, softened
- 1/8 tsp salt
- 2-4 tsp water *optional
Filling Ingredients
- 1 ½ cups raw cashews
- 2 cups pineapple, finely diced
- 4 tbsp coconut oil
- 4 tbsp maple syrup
- 1 lime, zested and juiced
- 1/2 tsp vanilla
- ½ cup toasted shredded coconut
Directions
- Place 1.5 cups cashews in a bowl and cover them with water. Soak for at least 3 hours to overnight and rinse before using.
- To make the base, place the 1 cup coconut, dates, ½ cup non-soaked cashews, 2 tbsp maple syrup, 1 tbsp coconut oil, and salt in a high-speed blender or food processor and pulse until it forms into a chunky crumbly mixture. If your dates are really dry, you may need to add 2-4 tsp of water. The base is ready when you can roll it into a ball that stays together.
- Press the base mixture into a 7-inch spring form pan or 12 muffin liners. Place it in the freezer and chill while you prepare the filling.
- To make the filling, place the 1.5 cups of soaked cashews, 1.5 cups pineapple, 4 tbsp coconut oil, 4 tbsp maple syrup, lime juice, lime zest, and vanilla in the high-speed blender or food processor and process until silky smooth. Fold in ½ cup pineapple chunks.
- Remove the chilled base from the freezer and top with filling. Top with toasted coconut, cover and freeze until solid, roughly 5 hours.
- Before serving, defrost the tart in the fridge for 3 hours.
Health Benefits of Pineapple
Pineapple is a fantastic and nutritious food that I absolutely love incorporating into my diet! This tangy fruit never fails to energize me throughout the summer because it offers such a wide range of health benefits!
They are bursting with essential nutrients, like vitamin C. This vital vitamin plays a significant role in boosting immunity. It also aids in tissue repair. By consuming just one cup of chopped pineapple (only half of what’s in this recipe), you’ll obtain 79 mg of vitamin C, which meets the recommended daily value for most individuals.
One cup of pineapple also provides you with all the manganese your body needs for the day. Manganese contributes to supporting the immune system, promoting bone growth, aiding in blood clotting, and regulating hormones.
Pineapple also contains B vitamins that assist in energy metabolism, along with trace minerals like copper, potassium, and magnesium. Additionally, it has tons of dietary fibre, which helps maintain a healthy and balanced gut microbiome to keep digestion running smoothly.
Health Benefits of Cashews
Cashews are a great way to add a delicious creamy texture to dishes and desserts. They’re so popular in vegan cooking because of their neutral flavour and their amazing health benefits!
Cashews are rich in healthy fats and protein, making them an excellent addition to any dessert. Unlike many other vegan desserts that rely on starches as their base and offer limited nutritional value, cashews provide a satisfying and longer-lasting feeling of fullness. This means you’re less likely to experience cravings shortly after consuming them.
Furthermore, cashews are a valuable source of bone-strengthening vitamin K, muscle and nerve-supporting magnesium, DNA-protecting selenium, and blood-supporting iron.
You can enjoy this Raw Pina Colada Tart guilt-free thanks to the amazing health benefits you’ll get from both crunchy and creamy cashews in the base and filling!
Health Benefits of Dates
As a kid I never really liked dates, but as I’ve grown up, I’ve developed a deep fondness for them. Dates really are nature’s candy! They are brimming with natural sweetness and come with a range of health benefits as well.
One notable benefit of eating dates is their ability to promote digestive health, thanks to their high fibre content. These fruits are packed with both soluble and insoluble fibre, which cleanses your gastrointestinal tract and enhances the efficiency and regularity of your digestion.
Dates are also a rich source of magnesium, a mineral renowned for its anti-inflammatory properties, and is particularly beneficial for heart health. Magnesium plays a crucial role in reducing the risk of inflammation-related conditions such as arthritis, cardiovascular disease, and Alzheimer’s. It’s safe to say I’m now officially a date lover!
Ring In Zucchini Season With This Sweet & Savoury Corporate Cooking Class
Vitamin C is so important for our skin and immune system during the summer. And while there are tons of obvious sources of vitamin C we can enjoy this time of year (I’m looking at you pineapple), I’ve got a delicious in-season vegetable that you might not know is PACKED with vitamin C. That’s right, I’m talking about zucchinis!
Join me for my Sweet and Savoury Zucchini Cooking Class, where we’ll create two mouthwatering recipes: Chocolate Zucchini Muffins and Sunflower Zucchini Pesto Pasta.
My Chocolate Zucchini Muffins are a delightful treat that contains a generous dose of antioxidants from cocoa, walnuts, and, of course, zucchini. They are the perfect indulgence for breakfast or dessert, and they’re even kid approved.
Next on the menu is the Sunflower Zucchini Pesto Pasta, showcasing a luscious and nutty sunflower sauce that beautifully complements the light and refreshing zucchini noodles. This dish is a nutritional powerhouse, combining the vibrant flavours of summer herbs and garden vegetables. The best part? It only takes 30 minutes to prepare!
Interested in bringing summer into the office with these delicious zucchini recipes? Email me at info@jesselanewellness.com or check out my Corporate Wellness page for more info!
Pineapple Packed Summer Recipe Roundup
Wakeup Matcha Green Smoothie
My Wakeup Matcha Green Smoothie is one of my boldest smoothies yet and quite possibly my most nourishing one. This recipe has all of the elements needed for a classic green smoothie but features exciting additions like antioxidant-rich matcha for a morning boost, refreshing cilantro, and my secret ingredient—protein-packed cricket powder!
Fish Tacos with Pineapple Salsa
Tacos are universally adored, and fish tacos are my personal favourite. These Fish Tacos with Pineapple Salsa feature crispy fish, sweet salsa, and creamy guacamole. It’s so easy to make and a hit with crowds, including kids! I know what I’m making this Taco Tuesday!
Immune Boosting Golden Smoothie
Get ready to embrace summer with my invigorating Immune Boosting Golden Smoothie! This smoothie captures the essence of summer, packed with refreshing fruits and sneaky vegetables. Spend your summer sipping on a delicious glass of sunshine!
