The weather this year has produced abundant amounts of fruit, particularly berries. Which is wonderful for both taste buds and bodies!
Blueberries are especially healthful due to their dark blue/purple pigments. Packed full of vitamin C, they also contain anthocyanins, a group of powerful antioxidant compounds that help to reduce inflammation throughout the body. There is one organ in particular that benefits from these awesome compounds, one we all need to look after – the brain.
Busy brains
The brain is ‘on it’ every second of the day; just as well as it’s ground control for every body organ and function. Super hungry, it uses around 25% of our calorie intake to power the shear number of complex processes going on. This means there’s a lot of waste products to deal with including pesky free radicals that promote inflammation.
Although the brain is protected from many sources of inflammatory compounds by the Blood-Brain Barrier, many small, inflammation-promoting molecules can still sneak through. On the positive side, so can tiny, anti-inflammatory phytonutrients like flavonoids and anthocyanins found in berries and other fresh produce.
What does the research show?
Blueberries and their lovely compounds have been well researched. So far, studies have found blueberries:
- help slow age-related cognitive decline, so essential in for our ageing population (including you!)
- improve memory and learning
- increase blood flow to the brain which in turn increases cognitive performance
Much of this research has been using freeze-dried blueberry powders so slightly more concentrated than your average berry. And indeed you can buy these if you wish – Haskapa is a particularly powerful one. However, fresh berries in season are a great option; I’m really pleased to see UK grown blueberries are more readily available now as demand has increased. I’m certainly enjoying the bumper harvest this year, although not from my own blueberry bush which has produced precisely 3 berries!
Out of season, frozen berries are a great option; freezing soon after harvest retains the nutrients unlike ‘fresh’ berries flown around the world.
Anti-inflammatory loveliness
Although I’m bigging up the brain benefits, blueberries are a great anti-inflammatory food for the whole body. Along with vitamin C and those powerful phytonutrients already mentioned, blueberries also contain vitamin K, manganese, potassium and, of course, gut-loving fibre including some with prebiotic properties. All this means that these little purple berries help with:
- heart health
- gut health
- skin health
- eye health
- reducing cancer risk
If you’re not keen on blueberries, then get out foraging and harvest the amazing blackberries currently swamping the hedgerows. With their deep purple colour, they’re just as high in vitamin C and phytonutrients and have one other awesome factor – they’re free!
They might not work so well with this recipe though unless they are super ripe as they also contain more fibre. But you could always give it a go.
raw for a hot summers day
As I write this, it’s grey and drizzly outside! This summer still has some hot days in store (I hope) so this recipe is perfect for when the heat outside makes it too warm to put the oven on. These raw pastry bases are made from whole plant foods that have a wonderful nutrient profile themselves. High in fibre, they also have healthy fats, protein and a range of minerals and other phytonutrients. There is a fair amount of sugar too, but this is bound up in the fibre. This means its released slowly and shouldn’t cause a sugar spike.
Recipe notes
With the high fibre content, these tarts are FILLING so the portions don’t need to be large. This recipe is enough for 6 individual tarts. If you want to make one larger tart, increase the ingredients by 50%. This will make 10-12 slices. Make sure it’s chilled for a few hours though as the cashew cream is soft and might ooze when cut.
Both the dates and cashews in the recipe need to be soaked for around 2 hours, so plan ahead – this is not a last minute recipe, it does take a little time to bring together.
The lemon in the base and cashew cream bring a delightful zesty kick – don’t miss it out. I am a big fan of the lemon-blueberry combo – my lemon and blueberry cake is still one of my favourites.
I use vanilla paste in the cashew cream as it provides a much stronger flavour than essence. It is more expensive though, so if you only have vanilla essence, add a bit extra so the flavour comes through.
All types of berries work in this recipe; a raspberry and blueberry combo is particularly good.
These tarts will keep in the fridge for up to 3 days in an air-tight container. Not that I suspect they’ll last that long as they are delicious!
I hope you enjoy these delightful raw blueberry and lemon tarts. If you make them, do let me know how you get on.
Raw blueberry lemon tarts
Ingredients
Equipment
Method
- Weigh dates and cashew nuts into separate bowls. Cover with water and leave to soak for 2 hours.
- Place the oats and sunflower seeds into the food processor bowl. Pulse a few times to break them down into a fine meal. Transfer to a clean bowl.
- Drain the soaked dates, retaining some of the soaking water. Pop the dates into the food processor bowl and pulse a few times to break them down.
- Tip the oats and sunflower seeds back into the bowl with the dates. Add the lemon rind and salt and blend to bring it all together into a soft dough. If the mix is too dry, carefully add date water a tablespoon at a time. You want a pliable dough, not a sticky one.
- Remove the dough from the mixer and cut into 6 equal portions.
- Grab a tartlet tin. Flatten a ball of dough with your hands and press into the tin. You can roll it out on a silicon mat and transfer it to the tin if this is easier. Press the dough into the corners and trim the edges. Repeat to fill the other tartlet tins.
- Pop the tins into the fridge to chill whilst you make the cream.
- Rinse out the food processor bowl and drain the soaked cashew nuts.
- Grate the rind on one side the lemon then cut it in half. Squeeze the lemon to remove the juice.
- Pop the drained cashews into the food processor and blend to a thick paste - it wont be smooth yet.
- Add the maple syrup, lemon juice, lemon rind and vanilla paste. Blend until smooth carefully adding date water a tablespoon at a time. Don't add too much as you want a very thick cream, not one that pours.
- Remove the tartlet tins from the fridge. Fill the pastry with cashew cream. Arrange the blueberries or other fruit on top and decorate with torn mint leaves.
- Pop the tarts back in the fridge to chill for 30 minutes or so before eating.
Nutrition
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