Lemony Blueberry Chia Seed Tart
This lemony blueberry chia seed tart is everything I love about cooking for brain health. It’s packed with berries, high fiber sweetness (hello dates!), and a nutty crust that’s easy to make, no rolling pin required. And, it’s fun to create and share with friends and family.
The MIND diet recommends at least 2 servings of berries each week
I chose the ingredients because they are key components of the MIND diet study. (As you may recall, the MIND diet study includes berries as one of the 10 brain healthy food groups. Those who ate at least 2 half-cup servings of berries each week were diagnosed with Alzheimer’s 53% less after 5 years.) So, there’s a week’s worth of berries in each serving: both in the jammy spread and piled atop the tart. Almonds, oats, chia seeds, and citrus juice and zest add to its brain healthy virtues.
The best thing about this Lemony Blueberry Chia Seed Tart, though, is how delicious and satisfying it tastes. It’s not too sweet, and it bursts with tart in-season berry flavor. My cooking class students love it topped with a dollop of Vanilla Bean Cashew Cream.
Read more about the health virtues of berries here: How Eating Berries Can Add Years to Your Brain’s Longevity
Have you tried chia seeds?
Chia seeds may sound like a food fad, but they are actually packed with brain healthy nutrition. They are rich in selenium, for one — a nutrient vital for proper brain communication. Studies have found that selenium is best consumed through whole foods, not supplements. Chia seeds are also a good source of alpha-linoleic fatty acids, which studies show reduce age-related decline, and antioxidants important to calm brain inflammation.
Berry season is here
The best time to make this tart is when blueberries are at their peak season — mid- to late summer where I live. But you can use any fresh, tart berry you have on hand — or a mix — such as blackberries, blueberries, strawberries, lingonberries, and huckleberries. To save time, use a low-sugar natural fruit spread instead of making the chia seed jam.
Servings |
9-inch tart
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- 1/2 cup dates about 6 small or 10 large ones
- 2 cups raw almonds
- 1/4 cup oats
- 1/2 teaspoon kosher or sea salt
- 3 tablespoon extra virgin olive oil
- 2 cups fresh blueberries
- 2 tablespoons pure maple syrup
- 1/4 cup fresh lemon juice
- 2 tablespoons chia seeds
- 3 cups fresh blueberries
- Zest of one lemon
- 1 bunch fresh thyme leaves stripped from the stems, plus a few intact sprigs for garnish
- 1 teaspoon coconut palm sugar heaping teaspoon
- Vanilla Bean Cashew Cream optional
Ingredients
Crust:
Blueberry Chia Seed Jam:
Topping:
Equipment:
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- Place the dates in a small bowl and cover with water. Soak for 30 minutes. Drain and remove the pits.
- Preheat the oven to 350ºF. Grease the sides and bottom of a 9 x 9-inch tart pan (with a removable bottom) with olive oil.
- In the bowl of a food processor, place the almonds and pulse until mealy in texture. Add the oats and salt. Pulse a few more times.
- With the motor running, add one date at a time. Add the olive oil and process until a ball begins to form on the side of the bowl. (If your crust is not balling up, add another spoonful of olive oil.)
- Press the crust mixture into the prepared tart pan and flatten with the palms of your hands. Press it into the corners and up the sides of the pan to make an even crust. Use the flat side of a glass to press the bottom crust evenly throughout.
- Bake for 20 minutes, or until the crust is browning on the edges.
- While the tart shell is baking, make the blueberry chia seed jam. First, zest the lemon and set it aside for the topping. Cut the lemon in half and juice it; you should have about ¼ cup of juice. Put 2 cups of blueberries, 2 tablespoons of maple syrup, and the lemon juice in a small saucepan. Heat to a simmer, stirring occasionally, until the berries burst and release their juice, about 5 minutes. Stir in the 2 tablespoons of chia seeds and cook over low heat, stirring continuously, until it becomes the consistency of jam. It should start to set up after 1-2 minutes.
- When the tart shell is done, let it cool for a few minutes. Slather the blueberry chia seed jam over the bottom of the crust in an even layer. Top with half the lemon zest.
- Arrange the rest of the berries on the surface. Sprinkle with the rest of the lemon zest and the tablespoon of coconut palm sugar.
- Reduce the oven to 300. Bake the tart for 8-10 minutes, watching carefully to be sure the edges do not burn.
- Once the tart is completely cool, lift the bottom of the tart pan from the sides. Shower the tart with fresh thyme leaves just before serving, and garnish with a few thyme sprigs. Serve with a dollop of Vanilla Bean Cashew Cream, if using.
- Chia seeds add texture to foods without changing the taste. Use them to thicken puddings, smoothies, soups, and stews.
- Try making the Blueberry Chia Seed Jam with whatever fresh, ripe berry you have on hand — blackberries, raspberries, huckleberries, lingonberries.
- Top the crust with whatever combination of berries and herbs you like: strawberries and basil, blackberries and mint, huckleberries and lemon thyme. This tart is also good served with a spoonful of unsweetened Greek yogurt drizzled with a little honey.
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