Gut-Building Wild Blueberry Tart

Gut-building Wild Blueberry Tart

It all began with extra blueberries that were left over from the farmer’s market. First I froze a bunch to use for the fall and winter months, then made my probiotic popsicles that were a total hit, then tossed some into a salad and still didn’t even make a dent in the bowl of berries on my counter. Tommy has been quite an aggressive blueberry picker this year and filled a few bags no problem. And since his mom does not like to waste food (like not even one blueberry), she was off to figure out how to utilize them.

My best friend, the one and only Abra’s kitchen was in town visiting and we collectively came up with this idea. The crust is an adaptation of her Avocado Key Lime Pie crust (which you must also try). Finally, like every single recipe on this site, there is an all-star ingredient or two that take the nutrition level up 75 notches. In this case, aside from amazing antioxidant rich blueberries, is our friend gelatin (more on why it’s so great for our intestinal tract below). This Gut building Wild Blueberry Tart is bursting at the seams with benefits and tastes literally like a late summer day!

What can gelatin do for you?

Wow, it turns out a whole lot! In fact that’s what makes this recipe “gut building”. Remember that Jello you had when you were a kid? Who knew there’d be benefits (except for I’m guessing it wasn’t pasture-raised and not free of funky artificial colors and sweeteners). But now on the market we have some great gelatin products that fit the bill, meaning they come from grass fed sources with no artificial fillers, sweeteners, or binders. Brands like Further Food and Vital Proteins make both collagen and gelatin products that are sustainably sourced and responsibly produced. Animal products are only as good as the health of the animal so buying from companies who use these practices is tremendously important. 


Now back to the benefits…

Gelatin 

Gelatin is made from bones, tissues and cartilage of animals. It actually comes from collagen (its sister protein) and contains similar benefits. Unlike collagen that’s a bit more workable in the kitchen (and can be mixed into anything (ie smoothies, baked goods, liquids), gelatin, works best when mixed into hot liquids where it becomes gelatinous and can be turned into things like jello, mousses, or gummies.

Gelatin/Collagen have been shown to:

*Support skin, hair, and nails  

*Improve joint mobility 

*Support cardiovascular health (newer studies are showing that collagen peptides aid in artherosclerosis)

*Improve sleep (with its concentration of the amino acid glycine)

*Support blood sugar control and weight loss (for its concentration of protein)

*Aid in digestive health (as helps to strengthen the mucosal lining of our intestinal tract.) Gut health is not only important for digestion, but for the immune system as well as mental health.


Why is it important for the mucosal lining to be strong?

It takes until about 2 years of age for our intestinal lining to become fully formed. Then if we slip too far into the world of toxic air, chemicals, medications, tap water, genetically modified foods, toxic beauty products, and processed foods, this super thin lining can become compromised and we develop what’s called leaky gut. This then sets the stage for food sensitivities, digestive disorders, weight gain, and issues that can become much more serious. The best ways to promote a healthy gut lining are eating whole organic foods, filtered drinking water, and eliminating toxic products of all kinds. Eating foods like bone both, gelatin, collagen, breast milk, and foods rich in probiotics (yogurt, kefir, kombucha, fermented foods) are all great ways to keep our digestive tract strong and full of healthy bacteria they need to flourish.

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Blueberries

If I had to pick one desert island fruit, I’d have to go with blueberries. They obviously taste great, and would probably keep me alive the longest. I tell all my clients to aim for 1 handful of berries every single day for their rich antioxidant content and lower glycemic index. For more amazing blueberry benefits, head on over to my Blueberry Pie Probiotic Popsicle post. 

 

Gut- Building Wild Blueberry Tart

For the crust
3.5 cups raw nuts (I used a combination of walnuts and pecans)
2 Tbsp date paste (you can use this, or make your own)
1 Tbsp butter or coconut oil
1 cup unsweetened coconut 
1/2 tsp sea salt 
2 tbsp lemon juice
½ tsp lemon zest 
Cooking spray (coconut or avocado)

Preheat oven to 400 degrees. In food processor all ingredients and pulse until well combined. Press into a 12 inch tart pan sprayed w cooking spray. Bake for 10 minutes and set aside to cool. 

Blueberry Tart w Coconut Whipped Cream

Blueberry Tart w Coconut Whipped Cream



While crust is cooling, make the filling.

Blueberry filling 

5-6 cups fresh wild blueberries (or frozen organic)
3 Tbsp pasture-raised gelatin 
1 cup water 
1.5- 2 cups coconut sugar (depending on how sweet you like)
1 tsp vanilla 
½ tsp sea salt 

In small bowl, mix the gelatin with the water until mixture starts to bloom and thicken. Heat blueberries, coconut sugar, vanilla, and sea salt into a large saucepan to medium heat  Just before boiling, add the gelatin mixture to the pot. Allow mixture to come to a boil then reduce to a simmer for about 10 min until mixture begins to thicken (stirring often). Remove from heat and set aside to cool for 10-15 minutes. 

Spread mixture on top of crust and place in fridge 2-3 hours to set. 


For the Topping

(dairy-free version)

1 can coconut whipped cream (cooled in fridge 4 hours or overnight)

Or use 1 small carton organic heavy cream

Beat with hand beater or in stand up mixer with whip attachment until cream thickens. Fold in 1-2 Tbsp powdered sugar and ½ tsp vanilla (both optional)

 


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https://www.essentialnutrition.com.br/media/artigos/collagen2joint/2.pdf 
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/dietary-protein-its-role-in-satiety-energetics-weight-loss-and-health/CCA49F7254E34FF25FD08A78A05DECD7 
https://www.alimillerrd.com/tag/gelatin/ 
http://nitta-gelatin.com/new-clinical-study-links-collagen-peptides-to-cardiovascular-health/ 
https://wellnessmama.com/7419/gelatin-uses/