I am being compensated by the US Highbush Blueberry Council for this post as part of the Mom It Forward Blogger Network.
I’ve always been a big fan of US Highbush blueberries. They’re the perfect snack food because they taste fantastic all on their own, but you can also use them to create so many delicious recipes! US Highbush blueberries are available to purchase almost everywhere that has a frozen foods aisle, so there’s no excuse for not having a bag or two in your freezer. You can add them to lemonade, throw a handful in your pancake, muffin and waffle mixes, or come up with really interesting recipes showcasing their flavor.
One of the biggest advantages of having US Highbush blueberries in the freezer is that you always have a low calorie, low fat option on hand. Did you know that blueberries only have about 80 calories per cup and are extremely low-fat? US Highbush blueberries are a powerhouse of nutrition in a tiny little blue package!
One one-cup serving of US Highbush blueberries hast 14 mg of Vitamin C, which is almost 25 percent of your daily requirement! Blueberries are also high in fiber, which the average person does not get enough of on a regular basis. They are also an excellent source of Manganese, which helps in bone development converting the proteins, carbohydrates and fats in food into to energy.
The biggest nutritional advantage – in my opinion – is that blueberries contain antioxidants, which work to neutralize free radicals — unstable molecules linked to the development of cancer, cardiovascular disease and other age-related conditions such as Alzheimer’s. As many members of my family have suffered from Alzheimer’s, this is one of the biggest reasons why I always have several bags of blueberries in my freezer! Even when I am feeling lazy and don’t want to make a recipe that includes blueberries, I throw a handful into a smoothie or into my lemonade – it makes them taste fantastic and I’m benefiting my health too!
As part of my participation in this campaign with the US Highbush Blueberry Council , I wanted to share a rather unique recipe with you in time for Valentine’s Day. You see, my dad has Diabetes and I am always trying to come up with sugar free or low sugar sweets that he will actually eat. I also try to eliminate sugar from my diet except for when it comes to baked goods (which are my weakness), so this is kind of a win-win for me! I found something that I really like that won’t give me a sugar headache later, and hopefully my dad will like it too!
Sweetheart Sugarfree Blueberry Tart Recipe
Ingredients per mini tart pan:
1 cup frozen Highbush blueberries
1 tablespoon small couscous
2 ¼ cups all-purpose flour
½ cup coconut oil, chilled to a solid
1 teaspoon salt
1/3 – ½ cup ice water
Prepare a clean, dry and lightly floured surface. Measure out all of the flour and salt; quickly mix together with a wire whisk. Then add in small pieces of the cold-to-almost-frozen coconut oil. As you knead the dough your hands will warm the oil and soften in so you’ll want to work quickly. Add the ice cold water and carefully work the dough just enough to combine all of the so they will stick together when you squeeze a fist full. If needed add a little more coconut oil or flour. Dust the surface with flour again and starts to roll it out. These rustic little tarts will have more personality with rough edges so do not worry about the exact shapes or edges. You’ll want rolled out pieces just large enough to fit the mini tart pan and then fold back over the edges and a bit of the top of the frozen Highbush blueberries.
When all of your tart pans are prepared fill with the frozen Highbush blueberries. Right out of the bag is perfect and saves on cleanup. Sprinkle each with a tablespoon of couscous, this will help absorb some of the blueberry juice as the tart bakes and gives it a fuller texture.
Bake at 375 for about 20 minutes or until the crust has started to lightly brown. Ovens tend to cook differently so keep an eye on it as you approach the 55 minute mark, more or less time might be needed. Let rest for about 10 minutes before serving.
You can find out more about blueberries, as well as find many fantastic recipes utilizing US Highbush blueberries on the US Highbush Blueberry Council Website.
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