🟪 🟨 Blueberry Tart

Serves: 8 slices | GI/GL: Moderate – High per slice, high more than 1 slice, best as an occasional treat

Ingredients

Base

• 1 cup plain or GF flour
• 2 tbsp sugar
• Pinch salt
• ½ cup Nuttelex (dairy-free spread)

Filling

• ⅔ cup sugar (reduced from 1 cup)
• 1 tbsp plain or GF flour
• 3 cups fresh blueberries
• 2 tbsp caster sugar (optional, for topping)

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Method

1. Base: Mix flour, sugar, salt, and Nuttelex until crumbly.
2. Tin: Press dough evenly into bottom and 2.5 cm up sides of an ungreased 23 cm loose-bottom or springform pan. Refrigerate 15 minutes.
3. Oven: Preheat to 200 °C.
4. Filling: Mix ⅔ cup sugar with flour. Gently stir in 2 cups blueberries, reserving 1 cup for topping.
5. Assemble: Spread filling over pastry.
6. Bake: 50–60 minutes, until pastry is golden.
7. Finish: Top with reserved blueberries and dust with caster sugar if desired.

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Calories

• ~215 kcal per slice (1/8 tart)

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Dietary Notes

• Migraine diet: Blueberries = safe, low-amine, low-glutamate. Use fresh, not overripe.
• Food chemicals: Blueberries contains higher salicylates allowed on a simpler food chemical diet, not suitable for elimination diet phase (RPAH diet)
• GL balance:  moderate to due to flour + sugar, can lower by substituting half the flour with ½ cup cooked millet or quinoa (for fibre & balance)
• Tip: Best as an occasional dessert, served with a protein buffer (ricotta, cottage cheese, or plain coconut yogurt) to steady blood sugar.

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