Research & Recipes: Very Berry Tart
A gluten-free dessert that’s good for you and tastes good? Look no further than our very berry tart, compliments of NC State Extension’s Aubrey Mast!
This sweet treat can be made with a variety of berries, but we recommend fresh, local blueberries when they’re available. Blueberries provide a phytochemical punch and health benefits beyond any other fruit.
Studies show that blueberries can be effective against cancer, diabetes and neurocognitive diseases like Alzheimer’s and Parkinson’s, while supporting heart health and memory. And they’re delicious to boot.
Help yourself to more recipes and healthy living resources.
More Berry Bits
- Blueberries are blue – or purplish – because of natural health-promoting compounds called anthocyanins. The flesh of the berry is in fact an ivory color.
- Science has shown that the colors of fruits and vegetables say a lot about their health benefits.
- Minimal cooking of blueberries is ideal. Only microwaving for five minutes has a detrimental effect on the nutritional value of the berries, according to NC State research. Antioxidant activity wasn’t reduced when using shorter microwaving times, or baking or boiling.
Very Berry Tart
1 cup raw walnuts
2 cups water
6 medjool dates
1 cup raw unsweetened, shredded coconut
¼ tsp sea salt
½ tsp vanilla
1 cup blueberries, blackberries and/or raspberries
1 cup raw, unsalted cashews
2 cups water
1 tsp vanilla paste
2 tbsp sugar
Soak walnuts in 2 cups of water overnight. Halve dates and remove the pit. Drain walnuts, reserving 1 tbsp water. Add walnuts, dates, coconut, sea salt, vanilla and reserved water to a food processor and blend until smooth. Press dough into tart dish. Wash and roughly chop fresh fruit filling. Fill tart with berries and refrigerate for at least 2 hours.
Soak cashews in 2 cups of water for 4-6 hours. Drain cashews, reserving ½ cup water. Add cashews, vanilla paste, sugar and reserved water to food processor. Blend on high for a couple minutes. Chill for an hour. Dollop onto tart just before serving.