Many people tell me one of the things they miss most about reducing refined carbohydrates in their diet is baked goods, especially pastry. This versatile grain-free (or dare I say, ‘paleo’) tart crust is made using coconut flour, coconut oil, egg and a little salt. There are lots of variations on this recipe, and you could even add a little coconut sugar for a sweeter crust to use for a dessert filling. Speaking of which, the filling is wide open for experimentation (for this recipe, I squirrelled some of my father’s leftover Christmas ham while he wasn’t looking!)…you could try mushroom & kale, asparagus & white crab meat or even a rich chocolate filling using cacao powder and coconut cream.
This delicious tart takes a little effort but makes a great main meal served with a side of greens or for lunch with peppery rocket & watercress salad.
(gluten-free, grain-free, low sugar, source of vitamin A, C, calcium and iron)
(serves 4 generously)
Equipment: 8 1/2” or 9” tart tin
For the crust
- 3/4 cup of coconut flour
- 1/3 cup melted coconut oil (plus extra for greasing)*
- 2 whole eggs
- Pinch of sea salt
*Available in LloydsPharmacy Stores & Online
For the filling
- 3 whole eggs
- 1/2 cup almond milk (unsweetened)
- 2 generous handfuls baby spinach
- 85g cooked ham, shredded
- 2 spring onions, sliced
- Pinch of grated nutmeg
- A few sprigs of fresh thyme
- Put the coconut flour, coconut oil, eggs and sea salt into the bowl of a food processor and mix until well combined. Remove from the bowl, press together into a ball and wrap in cling film. Chill in the fridge for about 30 minutes.
- Grease the tart tin with coconut oil. Pre heat oven to 160 degrees celsius.
- Remove the pastry from the fridge, unwrap the clingfilm and place it into the tart tin. Its quite malleable so you can use the back of a spoon to spread and press it into the tart tin. Then use your fingers to lightly press it into the edges and work it up the sides of the tin (the smaller the tin, the higher your edge will be, but don’t worry if its only about 2 1/2 inches).
- To make the filling, beat the eggs, almond milk and grated nutmeg together. Arrange the ham, spinach leaves, spring onion and thyme onto the pastry and then pour the egg & almond milk mixture over the top.
- Put the tart into the oven and bake for about 40 minutes until the filling is just set. Leave to stand for a few minutes before removing from the tin. Delicious served warm, or cold for lunch with a peppery green salad.
|NUTRITION INFORMATION PER ONE SERVING (1/4 Tart)|
PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA