In the middle of this icy cold winter, I had a sudden craving for something fresh and springlike. What could it be? Blueberries! It’s hard to source organic blueberries in the middle of the winter so I used the frozen organic blueberries that I get all year round.
I believe that your body craves things that it needs. What is in blueberries that I could be needing just now?
Health Benefits of Blueberries
Blueberries add flavor, texture and a slew of antioxidants to any dish. Antioxidants consist of a group of vitamins, minerals and enzymes that help bind up harmful metabolic by-products called “free radicals” that can lead to tissue and DNA damage, cancer, heart disease, diabetes and other age-related diseases.
Free radicals are highly reactive compounds that are formed from normal metabolic functions in the body and also when our cells are exposed to a variety of substances such as radiation, chemicals, pollution, smoke, drugs, alcohol, pesticides and the sun. A poor diet also contributes to the formation of free radicals.
Anthocyanin (the pigment that makes blueberries blue) contains naturally occurring plant chemicals called polyphenols which have very high antioxidant characteristics. The darker, deeper blue fruits have the highest anthocyanin values, thereby supplying the most potent antioxidant sources.
The USDA Human Nutrition Research Center on Aging in Boston has developed an assay called ORAC (oxygen radical absorbance capacity), which rates the antioxidant capacity of foods. Fresh blueberries have a high level of ORAC, at 2400 per 100 grams. Researchers have found that blueberries rank #1 in antioxidant activity when compared to 40 common fresh fruits and vegetables. You can’t get much better than that.
The recipe also has lemon, which imparts a sweet/sour flavor and blends well with the blueberries. Lemons are high in vitamin C, which adds to the anti-oxidant content of the tart.
Between the lemons and the blueberries, this tart should be considered super-rich in anti-oxidants!
The carbohydrate content of the fruits is rather low – from berries and citrus fruit, but the crust is made with coconut and the good fat that comes with coconut balances out the carbohydrate content of the fruit.
Tip: Use organic lemons, especially for the zest. I always wash the lemon thoroughly with soap and water. Remember to zest the lemon before you squeeze it!
- Ingredients for Crust
- 2 large eggs
- 1/4 cup honey + 2 Tbsp (Use less if sweet enough)
- 1 tsp vanilla
- 1/2 cup palm shortening (room temperature)
- 1/2 cup ghee or butter (room temperature)
- 1/2 tsp sea salt
- 1/2 cup coconut flour
- 1 cup shredded coconut
- Ingredients for Filling
- 4 cups of fresh or frozen organic blueberries
- Juice of 1/2 lemon and lemon zest from one organic lemon
- 2 Tbsp honey
- Instructions for Crust
- In a food processor mix together the eggs, honey, vanilla, ghee and palm shortening until smooth
- Add the salt, coconut flour and shredded coconut and process until a dough is formed
- Remove to a 10" tart pan that has a parchment paper liner and is greased with virgin coconut oil
- Press the dough into the pan making the sides high and even and the bottom even
- Bake at 325º F for approximately 16 - 18 minutes or until lightly browned (watch carefully that the sides do not get burned)
- Remove from stove
- Instructions for Filling
- Zest the lemon, juice half of it and mix with the honey in a bowl until smooth
- Add blueberries and gently mix together
- Taste the filling to be sure it is sweet enough!
- Putting it Together
- When the crust is done baking, remove it from the stove and let cool a bit
- Remove the sides of the tart pan before filling, while the tart is warm, keeping the bottom
- Place on a cookie sheet for ease
- Fill the tart with the blueberry filling making sure it reaches into the sides
- Bake at 350º F for 15 minutes
- If the sides are getting too brown, protect with foil or pie protectors
- The pie is done when the blueberries have dropped and are slightly cooked
- Food processor (where to buy a food processor)
- 10″ tart pan or pie pan (where to buy)
- Angled spatula (where to buy)
Like this recipe? Get many more and tons of information and instructions on using grain free flours in my fantastic kindle books. You don’t need a kindle to read them, as Amazon offers a FREE reader for all devices, on the sales page for each book.
These recipes are suitable for Paleo, SCD, GAPS and all grain free eaters.