Date tart with cardamom and orange flower water

High G.I. dessert

This tart is sweet, decadent, exotic and an absolute treat. High in glucose to reach your tired muscles quickly, it is great for recovery. The dates are also high carbohydrate and rich in iron, potassium and other minerals which need to be replenished after a big sweaty run.

Date tart with cardamom and orange flower water


1. Turn the oven on to 180˚C.

2. Prepare the pastry — mix the egg and the sugar together and the slowly incorporate the flour. Mix in the butter with your fingertips. Or pop it all into a food processor and let it do the work for you. Wrap the pastry up into a ball and put it in the fridge for an hour.

3. Cut the pastry into thin slices and arrange on and up the sides of your tart dish, pushing each piece together gently so that it forms a nice flat surface — this gives you a nice thin pastry case and it is easier than rolling it over with a rolling pin. Prick lightly all over the base of the pastry with a fork and if you can, put it in the fridge for ½ an hour or so to settle.

4. Cover the case with greaseproof paper and line with baking beans. Bake blind in the oven for 10 minutes.

5. Prepare the filling — melt the butter with the syrup and coconut cream. Stir it until the mixture bubbles and simmer for about 5 minutes.

6. Add the dates and mix them round in the syrup to make sure they are well coated. Remove the dates with a slotted spoon and arrange them on the pastry base.

7. Add the rum, cardamom and orange flower water to the syrup.

8. Pour the syrup onto the pastry — you might not need all of it as you want to be able to see the dates. Save some of the syrup for later.

9. Cook in the oven for 10 to 15 minutes, until bubbling all over.

10. When the tart is slightly cooled, brush with the syrup you saved.

11. Leave to cool and set.

12. You could serve this with a dollop of whipped cream or crème fraiche, flavored with a pinch of ground cardamom.


For the pastry:

  • 250g plain flour, sieved
  • 1 egg
  • 125g unsalted butter, softened
  • 125g caster sugar

For the filling:

  • 125g unsalted butter
  • 250ml golden syrup
  • 250ml coconut cream
  • 30 dates, sliced lengthways
  • 1 tbs dark rum
  • 1 tbs orange flower water
  • ½ tsp cardamom powder

Vital Statistics

Serves: Makes a 25cm flan dish or 6 individual flan dishes
Preparation: Pastry — 10 minutes
Cooking: Baking pastry — 10 minutes; baking tart in oven — 15 minutes
Difficulty: Easy
Good for: High G.I. dessert. Fantastic for refuelling after an intensive exercise session of over 1 hour, but equally good as a stylish dessert at a dinner party

Calories (kcal): 606
Protein (g): 6
Carbs (g): 64.8
Fat (g): 36
Fiber (g): 1

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