Arthritis

Date and Blueberry Tarts for Two

This perfectly proportioned, light and fruit-filled dessert makes it easy to share and hard to resist. The freshness of the blueberries adds to the sweetness of the dates and the crunch of the cacao nibs to make it delectable, and with its added anti-inflammatory health benefits, there is no reason to resist!

Almonds: full of the polyunsaturated and monounsaturated fats but contain very little unhealthy saturated fat, which provides major anti-inflammatory effects. Almonds are also an excellent source of Vitamin E reduces inflammation and may protect the body from the effects of harmful free radicals.

Blueberries: with compounds, flavonoids and vitamins, including significant levels of Vitamin C, these berries fight inflammation and can even reduce chronic inflammation.

Dates provide various antioxidants including flavonoids, carotenoids and phenolic acids, which have been studied for their anti-inflammatory, anticancer and brain-protective properties. The antioxidants protect cells from free radicals, which are unstable molecules that may cause harmful reactions and lead to disease.

Maple Syrup: contains a molecule called quebecol, which has anti-inflammatory properties.

Cacao nibs provide the bitter and fruity flavor of dark chocolate, along with a bit of crunch. The cocoa flavonoids in dark chocolate help decrease inflammation and improve overall immune response.

Coconut oil and shredded coconut: The polyphenol compounds (micronutrients sometimes found in plant-based ingredients) provide the antioxidants to fend off free radicals and inflammation. Coconut oil, raw coconut and high quality are the best chooses to maximize the anti-inflammatory benefits of coconut.

Ingredients

Crust:

1/2 cup almonds

1 tablespoon coconut oil

1 tablespoon maple syrup

Filling:

3/4 cup blueberries

1/4 cup chopped dates

2 tablespoons cacao nibs

2 tablespoons shredded coconut

Instructions:

Crust:

Using a food processor, chop almonds to powder or to desired consistency (if a little crunch is preferred, check frequently to stop before it’s completely refined). Mix in coconut oil and maple syrup, either continuing to use food processor or by hand,  until it all sticks together in a ball. Press into two single-serving lined tart tins. Put in the refrigerator for 30-60 minutes to form until firm and set.

Filling:

In separate bowl, combine blueberries, chopped dates, cacao nibs and most of shredded coconut (leaving a couple pinches out to sprinkle on top). Once crust is ready, remove from refrigerator and spoon in filling to each of the tart tins. Sprinkle remaining coconut on top and serve. If not serving right away, return to refrigerator until ready to be served.

The post Date and Blueberry Tarts for Two appeared first on Arthritis Research | Arthritis National Research Foundation.

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