There is nothing as sweet as wild blueberries picked fresh in the UP! The challenging part is not eating all of them as you pick so you still have enough to make a pie. The beautiful flakey crust and rich blue color can make that pie look like a work of art!
There are many health benefits in these little sweet berries. Blueberries are full of antioxidants, which are important for getting rid of free radicals in our bodies that can cause disease. What gives those beautiful blueberries their blue color is the antioxidant anthocyanins which studies have shown can help prevent neuronal diseases, cardiovascular illness, cancers, diabetes, and other inflammatory diseases.
Containing vitamin K, iron, calcium, and zinc, blueberries are good for your bones. They also contain vitamins C, A, E, magnesium, folate, manganese, and beta carotene, and are high in fiber and protein. Plus research has shown consuming blueberries can help increase the rate of muscle strength recovery and muscle repair if you suffer from exercise induced muscle damage (EMID). And the wild berries are reported to have more of the healthy antioxidants and, in my opinion, more sweetness.
In the following recipe I use whole grain flour. I prefer spelt or kamut flour. If you want to create a gluten-free crust, I would suggest using oat flour. Any flour will work to create the crust for this recipe.
3 cups whole grain flour
1/2 cup olive oil
1/2 cup water
Pinch of sea salt
5 cups blueberries
1/2 cup brown rice syrup
2 T. lemon juice
5 T. arrowroot
1 tsp. cinnamon
To make the crust, mix together all the ingredients until you get a firm dough that will hold together. Divide into two equal parts, form into round discs, and cover in plastic wrap. Put in the refrigerator for a couple of hours, then roll out the crust between two pieces of plastic wrap and put in an oiled pie pan.
For the filling, put all of the ingredients in a sauce pan, then cover and heat on low. Once the filling starts to heat up, the blueberries will release their natural juices. Once this occurs, mix everything together. As it heats, the arrowroot will thicken the filling.
Pour filling into bottom crust. Roll out the top crust in the same way as the bottom crust. Place the top crust over the pie and pinch the edges to create a decorative edge. Bake at 350 degrees or one hour. Let cool before cutting.
*Recipe from Chef Val’s new cookbook Simply Healthy Scrumptious Desserts
Chef Valerie Wilson has been teaching cooking classes since 1997. She offers weekly, virtual cooking classes that all can attend. Visit http://www.macroval.com for schedule, cookbook purchases, phone consultations, or radio show, and follow her on Facebook at Macro Val Food.
Excerpted from the Summer 2022 issue of Health & Happiness U.P. Magazine. Copyright 2022, Empowering Lightworks, LLC. All rights reserved.