Blog :: Ramblings of a health nut

Eat Your Veggies

Posted on 24 Apr 2016 by maisha (posted in: blogs)

I have once before broached the subject of my seemingly chronic veggie impulse buying. It appears to be a habit that I cannot kick and time and again I find myself confronted with shopping bags full of veg. The colors and well-priced seasonal offers make my mind spin with ideas. Before I know it I find myself in the kitchen, washing, chopping, and prepping away. Occasionally E will pop in to replenish my tea cup, raise one of his eyebrows and comment something along the lines 'I see we're eating veg for the rest of the week...'
My go-to favorite ways of loading meals with veggies are curries and soups, but nothing quite showcases their splendor as does a veggie tart.

This one was assembled by layering a blind baked grain-free crust with overlapping slices of roasted eggplant, zucchini and roma tomato. After pouring a mixture of eggs, egg whites, and crumbled cranberry goat's cheese on top, strips of roasted bell pepper were arranged so as to resemble flower petals. Then back into the oven she went and 45 minutes later out came this gorgeous tart. Delicious and nutritious too!

Loaded Veggie Tart Recipe (serves 8)

Note: you may end up with some leftover roasted veggies, depending on how large your eggplants and zucchinis are.
Nutritional value value will vary, depending on your choice of ingredients. Nutritional value below is only an indication per serving (based on 8 total):


Ingredients
*For the grain-free crust*


  • 1 cup (about 100 g) of coconut flour
  • 5 tbsp (about 38 g) defatted sesame flour (I use the flour from Sukrin)
  • 5 tbsp (about 38 g) (coconut) butter, molten
  • 2 whole eggs


*For the filling*


  • Roasted eggplant slices from 2 eggplants
  • Roasted zucchini slices from 2 zucchini
  • Roasted strips of bell pepper from 2 bell peppers
  • 2-3 roma tomatoes, thinly sliced
  • 5 egg whites + 2 whole eggs, beaten
  • 100 g of crumbled goat's cheese (or use any crumbled/grated cheese you have on hand)



Method


  1. Mix all ingredients for the crust together in a bowl. Depending on your brand of coconut flour, you may need to add a bit of water if it is very crumbly. It should hold together well when pinched.
  2. Line a pie dish or large tart pan (18 cm/7") with baking paper. Press the crust mixture into the pan and up the sides. Prick the bottom with a fork and place another sheet of baking paper on top. Pour ceramic beads or beans on top of that and blind-bake the crust in a pre-heated oven at 200°C/400°F.
  3. Remove from the oven and let cool down a bit before layering with the roasted veggies and pouring the egg/cheese mixture on top.
  4. Return to the oven and bake for another 45 minutes. If the veggies on top are blackening too much, cover with a sheet of tin foil.

 

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