dreams are made of healthy-ish “cheesecake”
I originally wrote this as my “dream gf vegan tart,” but as each iteration of this recipe has evolved, I don’t believe that completely does it justice. I can now confidently affirm it’s more than a tart — real dreams are made of this healthy-ish “cheesecake,” whether you’re a dessert lover or not. I’d possibly even go as far as to suggest it could be the quintessential dessert base for all occasions and it is with great pleasure that I share this crowd pleaser with you. Whether you want to make it for the holidays, a date night in, a gathering with the girls or simply for yourself to keep in the freezer, this “cheesecake” is always a good idea.
So, without further ado, I hope you’re ready for your first heavenly serving of this seemingly too simple, no-bake, gluten-free, ultra-creamy vegan “cheesecake” tart! It’s so basic, yet it’s hard to not feel fancy with every divine bite. And bonus, it can be taken any direction — lemon, lime, blood-orange, wild blueberry, coconut, chocolate, never-too-basic-vanilla-only and beyond! Easy breezy recipe below:
FILLING
✧ 1 c raw cashews, soaked in cold water for at least 4 hours or overnight
✧ 1/2 c lemon juice
✧ 1/3 c coconut oil
✧ 1/4 c canned coconut cream
✧ 1/4 c maple syrup
✧ 1 tbsp lemon zest
✧ Handful or two of wild blueberries
✧ 1 tsp vanilla extract
✧ 1/4 tsp sea salt
OPTIONAL CRUST
✧ 1 c almond flour
✧ 4 pitted dates
✧ 2 tbsp coconut oil
✧ 1 tsp organic cinnamon
✧ 1/4 tsp pink Himalayan salt
✧ 2 tbsp lemon juice
✧ 1 tbsp lemon zest
NOTES
꩜ My favorite way to make this is sans-crust in mini-muffin tins!
꩜ Golden Monk Fruit Sweetener is the best substitute if cutting back on sugar and it can be used 1:1 in place of maple syrup!
꩜ If you’re feeling extra fancy, Vanilla Bean Paste can be swapped in for basic vanilla extract as a 1:1 ratio.
꩜ Lemon and blueberries can be easily swapped out for any other fruit — in the event any more liquid is needed in place of juice, you can sub with a dash of water or coconut water.
꩜ As always, shop wild, organic (spices & oils included) & in season whenever possible, plus make sure to fully clean all residue off produce with baking soda prior to cooking.
INSTRUCTIONS
1. Lightly grease 9” tart pan with coconut oil.
2. For the crust, combine all ingredients and pulse in a food processor (I use a NutriBullet) to combine until fully moistened.
3. Press the crust evenly along the bottom and up the sides of pan and set aside.
4. In the same food processor (no need to wash), combine all of the ingredients for the filling (except for the blueberries or any other chopped fruit), blending for about 2 minutes, or until the mixture is silky smooth and creamy. Scrape down the sides as necessary, adding more coconut cream or juice as needed. Once smooth, taste and adjust the maple syrup or juice as desired.
5. Pour the filling into the prepared crust, smooth the top and sprinkle in blueberries.
6. Place in the fridge for at least 1 hour to set before serving. Enjoy chilled!
Some functional food for thought —
PRE-SOAKING CASHEWS
You may wonder if you can skip the step of soaking the cashews if you have a high speed blender and the answer is that you absolutely can! However, if you want to receive the full punch of nutrient dense deliciousness, I highly recommend carving out the hour. Soaking cashews produces not only an extra creamy texture, it also boosts nutrition! Soaking nuts of any kind removes phytic acid, which allows our bodies to pull out more nutrients from the nuts, as well as makes them easier to digest.
CASHEWS
Cashews are rich in fiber, heart-healthy fats and protein! They’re also naturally cholesterol and sodium free. Plus they’re a fabulous source of copper, magnesium, manganese and vitamin K — nutrients that are important for energy production, brain function, immunity, blood and bone health. Additionally, they’ve been known to reduce risk of diabetes, boost oral health, reduce risk of anemia, promote development of red blood cells and prevent heart disease!
PINK HIMALAYAN SALT
Since pink Himalayan salt is less processed than table salt, your body has an easier time processing it, as it doesn’t require as much water to clear out the excess sodium! It also contains more than 80 minerals and elements, including potassium, iron, calcium and (naturally occurring) iodine, aiding our body’s natural detoxification process and promoting the removal of bacteria. This can even help lower blood pressure, as iodine supports our body’s electrolyte balance, allowing our intestines to absorb more nutrients.
(HOMEMADE/WHOLE INGREDIENT) DESSERT
Yes, enjoying dessert is good for you health! And allow me to share my top 3 reasons for why I strongly believe this…
1. MENTAL HEALTH
2. WEIGHT MANAGEMENT
3. ENERGY
The more we restrict ourselves, the more we’re going to crave what we’re restricting ourselves from — which in turn, may not be good for our mental health or weight weight management. For instance, if we’re thinking of how much we want some chocolate (or even our favorite salty snack if we’re less of a sweets person), but then deprive ourselves of this, there is a much greater probability we will binge on some at some point in the near future and/or even justify eating less healthful food throughout our day since we did were so “good” at avoiding the deemed gluttonous item when we wanted it. There are many unhealthy cycles we can develop, it’s most ideal to listen to our bodies and eat intuitively.
On top of this, dieting that involves sudden decreases to our intake of carbohydrates and sugar deprives our bodies of the necessary glucose needed for energy. This can lead to us feeling sluggishness, experience mental fog and distraction, as well as potentially feel depressed! The mind body connection is ever present.
There’s no reason to not enjoy dessert in moderation — life is meant to be sweet! When we take a bite out of our favorite desserts and our moods instantly level up, it’s due to the fact that foods with naturally high percentages of carbohydrates help the brain and body to produce chemicals (including serotonin) that contribute to overall emotional well being. The benefits of enjoying dessert simply outweighs the negative impact.
As with everything I make, I love to know the ingredients will fuel not only a beautiful plate, but a beautiful feeling inside. Steeped in the culture of being raised in Japanese and Italian homes, I understand the magnitude of importance food holds. I also believe in the philosophy of eating to live versus living to eat. It really is not about deprivation, it’s about remaining mindful and raising the vibration — no matter how incredible something taste’s, it’s also about how it “tastes” to our minds, bodies and souls that will keep the true “deliciousness” with us long past the moment of actual consumption. Pillars I continue to remind myself:
1. The quality of ingredients matter.
2. Less is always more.
3. Think loving thoughts while cooking and the food will taste better! #truth
4. Remain present while enjoying the intimate act of eating, it’s a game changer.
With love & gratitude, cheers to your good health!
medical disclaimer: all information is intended for general information purposes only and should not be considered as personal medical advice. individuals should always consult their healthcare provider before administering any of the suggestions made on thebalancedcalm.com to ensure they are appropriate for their specific circumstance.
