Bursting for Blueberries

Nearly at their seasonal prime, blueberries will be bursting their blue richness on Canadian soil over the coming weeks. If there were one berry to be consuming on a regular basis, it would be the blueberry. Blueberries are ranked among the top superfood fruits and vegetables for their antioxidant activity. Not only that but they are loaded with vitamins, minerals and other beneficial nutrients that make them even more delightful to consume.

If you don’t already have enough reasons why you should be consuming these blue gems…here’s a few more.

5 Benefits of eating blueberries

1. Blueberries are a source of the antioxidant ellagic acid which blocks metabolic pathways that can lead to cancer
2. Blueberry skins contain resveratrol – which has proven to have anti-cancer, anti-inflammatory and blood sugar lowering properties
3.  Blueberries are an excellent source of vitamin C, E and fiber.
4. They are only 81 calories per cup!
5. They’re a cool and refreshing fruit perfect for hot summer days!

5 Uses for Blueberries

1. Combine them in a fruit salad with other berries
2. Blend them into a smoothie for liquid nutrition
3. Bake them into muffins or pancakes
4. Eat them fresh right out of the container
5. Make a blueberry pie!

Wild Blueberry Tart

Pie crust:

• 1 cup almonds, roasted and cooled
• 3/4-1 cup oat flour
• 2 tbsp maple crystals or organic sugar
• 1/4 tsp baking powder
• Pinch of sea salt
• 3 tbsp melted coconut oil
• 1/4 cup maple syrup

Filling:

• 2 tbsp agar flakes (natural form of gelatin)
• 1 3/4 cup apple juice
• 2 tbsp tapioca (or cornstarch) dissolved in 1/4 cup apple juice
• 2 tbsp maple syrup
• Sea salt
• 2 cups fresh wild blueberries, washed and drained

Instructions

Preheat oven to 350F. Oil a 9” tart pan.

For the Crust:

1. In food processor, grind nuts to a meal. In mixing bowl, combine nuts, flour, maple crystals, baking powder and salt.
2. In separate small bowl, whisk together oil and maple syrup.
3. Mix wet ingredients (oil and syrup) into dry ingredients (nut meal and flours).
4. Press crust mixture into tart pan. Refrigerate 15-20 minutes, then bake 20-25 minutes. Let cool completely.

For the filling

1. In a small pot, simmer agar flakes in apple juice until agar completely dissolves. When agar dissolves, add tapioca/juice mixture. Whisk until mixture thickens. Add maple syrup.
2. Add pinch of salt and berries. Cook 6-8 minutes. Remove from heat and let mixture cool partially. Pour into cooled crust pan.
3. Let set completely. Garnish with mint before serving. There may be a small amount of filling left, you can enjoy as a pudding by blending in food processor.