Gluten-Free, Sugar-Free Blueberry Tart

Creating a delicious, gluten-free, and sugar-free blueberry tart is incredibly simple! It’s a perfect way to satisfy your sweet cravings while enjoying a healthy treat. This dessert can be ideal for those who care about their health by avoiding refined sugar and gluten but don’t want to give up the pleasure of eating. The delicate, crumbly crust, juicy fresh blueberries (you can also use frozen ones out of season), and crispy crumble make the tart not only tasty but also full of nutritional value. Blueberries provide a wealth of antioxidants, vitamins and fiber, and their natural tartness perfectly balances the sweetness of the crumble, giving the dessert a unique character. It’s an excellent choice for family gatherings and friends when you want to serve something delicious, yet light and healthy. Discover our recipe for a richly blueberry, gluten-free tart with crumble and enjoy its flavour whenever you feel like having a little treat! 🤭

Author: Klaudia Buczek, MSc Eng., food technologist, dietitian

Preparation time:

90 minutes

Ingredients:

Gluten-Free Dough

  • Gluten-free oat flour – 200 g (1 ½ cups) – you can also combine it with another gluten-free flour, especially corn flour (which will add more crunch), rice flour, or tapioca flour.
  • Butter – 100 g
  • Erythritol – (½ – ¾ cup) – or less depending on your preference.
  • Egg – 1
  • Salt – a pinch

Gluten-Free Crumble

  • Erythritol – (½ – ¾ cup) – or less depending on your preference
  • Gluten-free oat flour – 100 g (¾ cup) – similar to the dough, you can also add some corn flour, rice flour, or tapioca flour
  • Butter – 80 g
  • Gluten-free oat flakes – 80 g (8 tablespoons)

Filling

  • Fresh wild blueberries or frozen blueberries – 280 g (1 package)

Preparation:

Preparing the gluten-free blueberry tart is quick and easy! First, knead the ingredients for the gluten-free shortcrust pastry and the crumble. While they chill in the freezer, preheat the oven to 180 degrees Celsius, bake everything for 30 – 45 minutes, and you’re done! 😊

1. Gluten-Free Shortcrust Pastry

  1. Knead the ingredients for the shortcrust pastry by hand (200 g of flour, 100 g of butter, egg, salt, and erythritol – about 1/2 – 3/4 cup, or less depending on your preference)
  2. Wrap in plastic wrap and place in the freezer for 15-30 minutes.

2. Crumble

  1. Knead the ingredients for the crumble by hand (100 g of flour, 80 g of butter, oat flakes, and 1/2 cup of erythritol).
  2. Wrap in plastic wrap and place in the freezer for 15-30 minutes.

3. Gluten-Free Blueberry Tart

  1. Lightly grease a tart pan using a small amount of olive oil or canola oil.
  2. Remove the chilled, gluten-free shortcrust pastry from the freezer and press it into the greased tart pan. The dough may be quite firm and may require some pressing.
  3. Sprinkle the dough with frozen or fresh blueberries.
  4. Take the crumble out of the freezer, crumble it by hand, and sprinkle it over the tart with the fruit.
  5. Bake the tart at 180 degrees Celsius for 30-45 minutes, until the edges of the crust are slightly golden.
  6. The tart is ready immediately after baking! Just let it cool and cut it into 8 equal pieces. Enjoy! 😍

Nutritional Values:

  • For the entire recipe (whole tart = 8 servings): Calories: 3035 kcal / Protein: 62.3 g / Fats: 183.9 g / Carbohydrates: 290.4 g
  • Per serving (1 slice): Calories: 379 kcal / Protein: 7.8 g / Fats: 23.0 g / Carbohydrates: 36.3 g
  • Per 100 g: Calories: 276.6 kcal / Protein: 5.6 g / Fats: 16.7 g / Carbohydrates: 26.4 g

 


by dkozdra

Homemade Isotonic Drink

The homemade isotonic drink we presented on polish TVP2’s ‘Pytanie Na Śniadanie’ on May 20, 2024, not only hydrates the body effectively but also provides valuable nutrients. It’s an ideal option for summer days when we need extra support, especially during longer workouts or after intense physical exertion. Our drink is based on natural ingredients: strawberries, coconut milk, water (preferably with a high mineral content), honey (you can also use fruit juice), and table salt. Flavourful additions such as fresh fruits like lemon, lime, orange, or grapefruit, which provide a refreshing taste, or aromatic herbs like mint, sage, or thyme are also welcome 😊

Author: Klaudia Buczek, MSc Eng., food technologist, dietitian

What is an isotonic drink?

An isotonic drink has the same osmotic pressure as bodily fluids, such as plasma. This allows for quick absorption, providing effective hydration and delivering essential nutrients to the bloodstream.

Why is it worth drinking an isotonic drink?

An isotonic drink effectively hydrates the body, helps replenish electrolytes lost through sweating, and is a source of easily absorbable carbohydrates that provide energy, thereby supporting recovery, especially for muscles. It is particularly recommended for physically active individuals and those who spend a lot of time outdoors on hot days.

Who are isotonic drinks for?

Isotonic drinks are particularly popular among athletes and physically active individuals. It’s important to remember that these drinks are especially effective in situations where the body loses a lot of fluids and electrolytes, providing quick and efficient hydration as well as necessary energy.

Preparation time:

5 minutes

Ingredients:

  • Fresh strawberries – 3 handfuls (210 g)
  • Coconut water – 500 ml
  • Water – 300 ml (preferably medium or highly mineralized)
  • Honey – 1 teaspoon
  • Lime – juice from ½ lime
  • Salt – ¼ teaspoon (preferably iodized salt)

Preparation:

  1. Thoroughly wash the strawberries and remove the stems.
  2. Place the strawberries in a blender and blend until smooth.
  3. Add the mineral water, coconut water, honey, lime juice, and salt. Blend again to combine all the ingredients.
  4. Pour the drink into a pitcher and refrigerate for about an hour. The drink tastes best when chilled.
  5. Before serving, stir well and pour into glasses. You can garnish with a slice of strawberry on the rim of the glass.

Nutritional values:

  • For the entire recipe (800 ml): Calories: 199 kcal / Protein: 2.7 g / Fat: 0.9 g / Carbohydrates: 43.4 g
  • Per serving (250 ml): Calories: 62 kcal / Protein: 0.8 g / Fat: 0.2 g / Carbohydrates: 13.5 g
  • Per 100 g: Calories: 24.8 kcal / Protein: 0.3 g / Fat: 0.33 g / Carbohydrates: 5.4 g

Health benefits of the ingredients:

  • Strawberries: Rich in vitamin C, which supports the immune system and acts as an antioxidant.
  • Coconut water: Contains electrolytes like potassium and a small amount of healthy fats that provide energy.
  • Honey: A natural sweetener that provides energy and has antibacterial and anti-inflammatory properties.
  • Lime juice: High in vitamin C and contains numerous antioxidants that help neutralize free radicals in the body.
  • Salt: Rich in electrolytes such as sodium and chloride ions, which support electrolyte balance in the body, as well as minerals like iodine.

Tips:

  • If you want to reduce the calorie content, you can replace part of the coconut water with additional water.
  • The drink can be stored in the refrigerator for up to 2 days, but it tastes best when freshly prepared.
  • To vary the flavour, you can experiment with different fruits, such as adding raspberries or blueberries.

We hope that our homemade isotonic drink recipe will appeal to You and become a valuable addition to your workouts. Remember, health and well-being start with proper hydration!

Enjoy and stay healthy! 😊

by dkozdra