Melk Tart, a South African Classic

We love the sweet tooth satisfaction offered by this better-for-you twist on a classic South African dessert. Created by chef, Vanessa Marx, this Melk Tart recipe is a great family dessert.

Dietitian Cheryl Meyer says that seeds like pumpkin, sunflower and sesame seeds are easily incorporated into a variety of dishes. They not only boost flavour and crunch, they pack a nutritional punch loaded with fiber, protein and healthy fats.

For the crust:

INGREDIENTS

1/2 cup rolled oats

1/2 cup desiccated coconut

20g sunflower seeds

20g sesame seeds

20g pumpkin seeds

1/2 cup unsweetened fresh apple juice

4 Tbl honey

1/4 vanilla pod

  • Preheat the oven to 160℃
  • Mix together all the coconut , seeds and oats
  • Cut the vanilla through the pod lengthways and scrape out the seeds
  • Put the apple juice, honey & vanilla just and seeds into a small sauce pan and heat until infused and combined
  • Pour the apple juice over the oats mixture
  • Spread the mixture out onto an oven proof tray and bake until golden and crispy, stirring every 10 minutes, to make sure it cooked evenly
  • Remove from the oven and allow to cool
  • Line the bas of your pie dish with the mixture to prepare it for the milk tart filling

For the filling: 

INGREDIENTS

3 eggs

80ml corn flour

½ tsp vanilla extract

2½ cup low fat milk

¼ vanilla pod, seeds removed

½ cup xylitol

Cinnamon for dusting

  • Mix together the eggs and corn flour in a bowl
  • Cut the vanilla through the pod lengthways and scrape out the seeds
  • Put the milk, vanilla just and seeds, vanilla extract and xylitol into a saucepan and heat together until it come to a boil
  • Remove from the heat and pour a little of the warm milk ingot he egg mixture, whilst whisking
  • Add the egg mixture back into the pot with the remaining milk, and whisk
  • Put the mixture back on the heat and whisk vigorously until it thickens and come to a boil
  • Have your pie dish with the base ready, and pour the custard mixture into the pie dish
  • Leave the tart to cool at room temperature, and then refrigerate for at least 2 hours until completely cold
  • Remove the tart from the fridge and dust generously with cinnamon

Nutrition Information: per serving (recipe serves 12)

Energy: 825 kJ Protein: 6.8 g Carbohydrate: 25.4 g Of which, total sugars: 8.9 g Fat: 8.3 g Fibre: 1.3 g Sodium: 64 mg

 

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