Superfood Blueberry Tart

SuperfoodTart_Featured2

Quick to the Table

Stephanie Kanoeola Megumi Wong

Lightly sweet, super plump, and loaded with all kinds of antioxidants, fiber, and omega-3’s, this Superfood Blueberry Tart is one of those irresistible desserts.

First off, if you missed this week’s newsletter, than you missed the whole story about me LOVING spending time in the kitchen and my whole hoop-la about “culinary experiences.”

A few weeks ago, I stumbled upon a great deal for in-season priced, ORGANIC blueberries at $1.99 a pop. A light-bulb went off in my head, and all it said was “baking…baking…baking.” I loaded up the car with exactly 72 pints of berries, popped open the laptop, and started brainstorming all the delicious things I could make with these antioxidant-filled, little nibbles. From blueberry fro-yo to coconut flour blueberry muffins, our house was filled with blueberry treats.

Here’s WHY I splurged and tips on why you can too:

  1. The blueberries were on sale AND organic. Whenever you can find a great deal on seasonal, organic fruit, buy a few extra and freeze them for later use.
  2. Baking is fun. It’s a great way to relieve stress, try something new, and fail (or succeed) with no judgement.
  3. Healthy sweet treats make great gifts. It was father’s day weekend and it made for a great gift for my bf’s pops.
  4. You get to enjoy eating good food. When you take the time to prepare and make delicious food, the experience in preparing it and eating it can be quite fabulous. A rare treat for a busy gal (or guy).
Here’s WHAT I used:

  1. Organic Blueberries – high in antioxidants and low in sugar. (Antioxidants help remove free radicals, or harmful waste from our bodies).
  2. Organic Lemon – adds great tang/zing. It’s a common ingredient in most pies because it balances the sweetness.
  3. Organic Coconut Flour – high in fiber and protein, and low in carbohydrates, coconut flour is a great GLUTEN FREE baking alternative that’s made from the coconut meat. It can’t be swapped 1:1 for regular flour, but you can find loads of great recipes out there to help you. Shop for it at health-food stores, online, and at Whole Foods.
  4. Organic Coconut Sugar (fair trade) – naturally low on the Glycemic Index table, coconut sugar is a great 1:1 swap for most recipes. It’s made from the coconut palm blossom and has a great caramalized taste. Shop for it at health-food stores, online, and at Whole Foods.
  5. Chia Seeds – loaded with fiber, vitamins, minerals, protein, and Omega-3 fatty acids, this is great for anybody looking to up their energy. In fact, lots of endurance athletes eat them to keep hydrated. Shop for it at health-food stores, online, and at Whole Foods.

I’m always looking to expand my healthy dessert repertoire. Most tarts use flour and butter. I tried coconut flour crust instead and it came out like a short-bread vs. a flaky crust. Super delish, just different.

Most pies will use loads of sugar and a corn/tapioca starch to thicken the juice. I knew that this would be a minimal baking tart, so I decided to reach for the chia seeds, which make this funky gel-like consistency when they hit moisture.

> For those with dietary restrictions: it’s gluten-free, low in sugar, & dairy free
> For those that love delicious food: this is darn delicious, refreshing, and simple to make

Ingredients – Tart Filling:
7 cups blueberries
zest of 1 whole lemon
¼ cup + 1 tablespoons coconut sugar
¼ cup lemon juice
2 tablespoons chia seeds
¼ cup water

Ingredients – Tart Crust:
Adapted from Smart Eats.

½ cup sifted organic coconut flour
½ cup organic almond flour
2 eggs at room temperature
3 tablespoons coconut sugar (or honey)
¼ cup coconut oil (melted) – or organic butter
⅛ tsp sea salt

Steps – Tart Filling:

  1. In a cup, soak 1 T of chia seeds in ¼ cup water until gel forms (about 10 minutes).
  2. In a small sauce-pan over medium heat, combine 4 cups of blueberries, lemon zest, lemon juice, and coconut sugar. Gently stir the ingredients with a rubber spatula and avoid puncturing the blueberries as much as possible. You’ll know it’s done when the juice is slightly thickened and the blueberries remain plump.
  3. Remove from the stove and stir in the soaked 1 T of chia seeds.
  4. Once thoroughly combined, pour into a large bowl. Fold in the remaining 3 cups of fresh blueberries. (I haven’t tried this with frozen berries, but you can give it a whirl).
  5. Fold in the remaining 1 T of chia seeds and combine thoroughly. Let it cool until room temperature on the counter.

Steps – Tart Crust:

  1. Preheat the oven to 400 degrees.
  2. Whisk almond flour, eggs, coconut sugar, melted coconut oil, and sea salt in a large bowl.
  3. Sift the coconut flour over the wet ingredients and mix to form a dough.
  4. Knead the dough for about 1 minute. If it feels too soft to roll, add a bit more coconut flour.
  5. Form the dough into a ball and place between two sheets of parchment or wax paper. Roll out to ~ ⅛” thick.
  6. Remove the top sheet of paper and place over a 11” tart pan (or three 4” mini tart pans).
  7. Gently press the dough into all edges of the pan and trim off any excess. NOTE: this isn’t like normal pie crust and may break. Simply do your best to roll out slabs and press them into the pan.
  8. Prick the bottom of the crust with a fork to prevent bubbling.
  9. Place in the oven and bake for 12-15 minutes until golden brown.
  10. Remove and cool.

Steps – Combining Filling and Tart Crust:

  1. Once the tart crust is completely cool, gently pour the room-temperature filling inside. Spread smooth with a spatula.
  2. Place in the refrigerator to cool and resettle (at least 1 hour).
  3. Enjoy.

Makes one 11” tart (or three 4” mini-tarts)

 

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Thanks for reading! My name is Stephanie Wong and I am a certified holistic health & nutrition coach, home-grown natural food cook, lover of all things ginger, and a strong believer that strength is beauty. [read more...]

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