When it comes to dessert, most of us are looking for a solution to satisfy our taste buds, without feeling guilty at the same time (or afterwards!). We bring you this recipe as a healthy way to enjoy sweets, because this Healthy Blueberry and Nectarine Tart really is that.
As most of us know, blueberries are among the healthiest fruits in the world, and as such you can find them on the “superfoods list”.
Blueberry has the highest nutritional content of all berries. It is low in calories, but contains significant amounts of fibre, vitamins C and K, and the mineral manganese.
The intense colour of blueberries is the result of a high concentration of antioxidant pigments present in this fruit. Due to their high content of antioxidants, blueberries can help neutralize free radicals that cause DNA damage in our bodies.
Antioxidants from blueberries have a positive effect on the health of the brain, improving its function and delaying the deterioration of the brain that occurs as a result of ageing.
Nectarines are varieties of peaches with smooth skin. They are rich in nutrients such as vitamins, minerals, antioxidants and fibre. Studies have shown that regular consumption of nectarines can boost the immune system and improve overall health.
Blueberry and Nectarine Tart
Preparation: 25 minutes
Cooking: 45 minutes
- 300 g + 2 tablespoon plain flour
- 100 g + 2 tablespoons caster sugar
- 100 ml ice filtered water
- 170 g butter, cut into cubes
- 1 tsp Himalayan salt
- 4 medium nectarines, cut into slices
- 300 g blueberries
- Juice of 1 medium-sized lemon
- ½ tsp baking powder
- 1 free range egg
- 3 tablespoons pumpkin seeds, chopped roughly
Soak the fruit in a baking soda solution, then rinse and dry. Cut the nectarines into slices.
Combine 300 grams of flour, salt, 2 tablespoons of sugar, baking powder and butter in a food processor and mix to combine. Add water and process until you get a dough-like texture. Transfer the dough to the work surface and form a disc. Cover and refrigerate for an hour to cool.
Place the dough on a large piece of baking paper and roll it out with a rolling pin into a 35 cm disc. Transfer the dough with the baking paper to the tart baking tray.
Place the peaches, blueberries, lemon juice, 2 tablespoons of flour and 100 grams of sugar in a medium-sized bowl, mix to combine and set aside for 10 minutes.
Spread the fruit mixture over the dough, leaving a 5 cm border. Fold the edge of the dough over the fruit mixture. Place in the refrigerator for 30 minutes.
Heat the oven to 180°C. Brush the pastry with egg and sprinkle with pumpkin seeds. Bake for 45 minutes, or until the pastry is golden brown, and the fruit is soft.
Set aside for 10 minutes to slightly cool down, then cut into slices.
- Serve with home-made ice cream or ice cream of your choice;
- Serve with custard;
- Serve with cream.
Try these Healthy Blueberry and Nectarine Tart and don’t fotget to share it with your friends!
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.