Stephanie Cowan Nutrition

Supporting you to achieve inner health and wellbeing

Dr. Stephanie Cowan I Dietitian I Nutritionist I Researcher I Mornington Peninsula

Blog

Blog

Beetroot, Goat's Cheese & Walnut Tart with an Oat & Linseed Base

Posted on 11 August, 2019 at 2:00


BEETROOT, GOAT’S CHEESE & WALNUT TART WITH OAT & LINSEED BASE ⁣

Is this recipe gluten free? Not really but kind of...⁣

Are oats gluten free? ⁣

The term ‘gluten’ is used to describe the parts of wheat, rye, barley and oats that store protein (known as prolamins). The prolamins from each grain are called something different: Wheat – Gliadin; Barley – Hordein; Rye – Secalin; Oats – Avenin.⁣


Most people with Coeliac disease tolerate Avenin present in oats. However, in some people with Coeliac disease oats can trigger an immune response, causing damage to the small bowel.


This is why it’s recommended that if you have Coeliac disease and you want to eat oats you undertake a gastroscopy and small bowel biopsy before and after 3 months of regular oat consumption to ensure they’re safe to eat. ⁣

Why are some oats labelled gluten free? ⁣

If oats are labeled gluten free it actually means that they are wheat free - or in other words they have not been processed on the same equipment as wheat, rye or barley (e.g. are not contaminated by Gliadin, Hordein or Secalin). ⁣


Can people with gluten intolerance eat oats? ⁣

Absolutely! There is no reason oats shouldn’t be well tolerated by people with gluten intolerance or IBS. In fact they are so rich in fibre that regular consumption of oats can help manage symptoms such as constipation. ⁣

What’s the take home message? ⁣

If you have Coeliac disease you should only reintroduce oats back into your diet under medical supervision. You should also make sure you choose gluten free (or wheat free) oats so that they are not contaminated by wheat, rye or barley. ⁣


If you are gluten intolerant or have IBS then you can absolutely include oats in your diet. In fact you don’t even need to make sure they’re labelled gluten or wheat free because small amounts of gluten (e.g. from cross contamination) shouldn’t trigger symptoms. ⁣


INGREDIENTS

Tart crust

1 cup / 100 g / rolled oats (or 3/4 cup / 200 ml oat flour)

1/3 cup / 50 g rice flour or gluten free alternative

1/2 cup/ 50 g almond meal

2 tbsp linseeds 

1/2 tsp salt

80 g / 5 tbsp cold butter cut into dices

4 tbsp ice-cold water


Filling

1 bunch beetroots (approx 450 g)

1 red onion, peeled

3 garlic cloves, finely chopped

1 tsp fresh or dried thyme

salt & pepper

2 tbsp extra virgin olive oil (EVOO) 

2 large bunches beet greens (or 200 g bag baby spinach)

1-2 tbsp apple cider vinegar (or lemon juice)

3 large eggs

1/2 cup / 140 ml milk of choice (I used full cream cows milk)

100 g goat’s cheese / chèvre

1 bunch fresh mint leaves, torn 

1/3 cup walnuts, lightly crushed 

2 tbsp honey (extra for drizzling) 


DIRECTIONS 

Preheat the oven to 180°C.


Add rolled oats, almond flour, rice flour, linseeds and sea salt into a food processor and pulse until the oats are the texture of a course flour.


Add the diced butter and pulse a few times until you get really small pieces of butter evenly distributed throughout the flour.


Add the water 1 tbsp at a time and pulse until everything comes together. Try to form a ball with your hands. If it feels crumbly, add 1-2 tbsp extra water. Gather the dough into a ball, wrap in clingfilm and chill for about 30 minutes.


After 30 minutes has passed, place the dough between two baking papers and use a rolling pin to roll out the dough until you got a rough circle, about 5 mm thick.


Carefully transfer it to a 27 cm tart pan. Trim off any excess dough then use a fork to prick it a few times. Blind-bake for 10-20 minutes until firm and starting to brown (this will prevent the crust from getting soggy).


Grate the beetroots coarsely on a box grater or in a food processor.


Cut the onion thinly and place it in a large frying pan over medium heat with EVOO. Cook until soft (5-10 minutes) then add garlic and thyme and cook for a further 1-2 minutes. Add the beet greens (or spinach), apple cider vinegar, honey, salt and pepper. When the greens have wilted down take the pan off the heat.


Beat the eggs together with the milk and then add sautéed vegetables, mint leaves and stir to combine.


Arrange the grated beets at the bottom of the tart. Pour the egg and greens mixture over the centre, then crumble over goats cheese. Leave about 2 cm of beetroot untouched towards the edges. 


Scatter over walnut pieces and drizzle with extra honey. Bake for 30-35 minutes or until golden and firm.


Serve with a dollop of thick natural yogurt and some drizzled honey on top.


Original recipe taken from Green Kitchen Stories at https://greenkitchenstories.com/beet-greens-tart/ ;

Categories: Gluten free recipes, Vegetarian recipes

Post a Comment

Oops!

Oops, you forgot something.

Oops!

The words you entered did not match the given text. Please try again.

5503 Comments

Reply kyrie shoes
22:11 on 13 September, 2020 
The following time I learn a blog, I hope that it doesnt disappoint me as a lot as this one. I imply, I know it was my choice to learn, however I truly thought youd have something attention-grabbing to say. All I hear is a bunch of whining about one thing that you could fix when you werent too busy looking for attention.
kyrie shoes http://www.kyrieirvingshoes.us.com
Reply cheap jordans
13:33 on 14 September, 2020 
After I initially commented I clicked the -Notify me when new feedback are added- checkbox and now every time a comment is added I get 4 emails with the same comment. Is there any approach you possibly can remove me from that service? Thanks!
cheap jordans http://www.shoesjordan.us.com
Reply supreme shirt
11:26 on 16 September, 2020 
Aw, this was a very nice post. In concept I wish to put in writing like this additionally ?taking time and precise effort to make a very good article?but what can I say?I procrastinate alot and under no circumstances seem to get one thing done.
supreme shirt http://www.supremeshirt.us.com
Reply kyrie 6 shoes
17:17 on 16 September, 2020 
Can I just say what a reduction to seek out someone who truly is aware of what theyre talking about on the internet. You definitely know methods to carry a difficulty to light and make it important. Extra folks need to read this and understand this side of the story. I cant consider youre no more common because you undoubtedly have the gift.
kyrie 6 shoes http://www.kyrie6.org
Reply supreme
20:39 on 18 September, 2020 
Spot on with this write-up, I truly suppose this web site wants rather more consideration. I?ll most likely be once more to learn far more, thanks for that info.
supreme http://www.supremes.us.org
Reply golden goose sneakers
20:19 on 20 September, 2020 
After study a couple of of the weblog posts on your web site now, and I actually like your way of blogging. I bookmarked it to my bookmark web site list and will likely be checking again soon. Pls check out my web site as well and let me know what you think.
golden goose sneakers http://www.goldengoosesneakers.us
Reply supreme clothing
4:00 on 21 September, 2020 
I discovered your weblog site on google and verify a couple of of your early posts. Continue to maintain up the excellent operate. I simply extra up your RSS feed to my MSN News Reader. In search of forward to studying extra from you in a while!?
supreme clothing http://www.supremesonline.com
Reply air jordan
10:11 on 23 September, 2020 
A powerful share, I simply given this onto a colleague who was doing a little bit evaluation on this. And he actually bought me breakfast as a result of I discovered it for him.. smile. So let me reword that: Thnx for the deal with! But yeah Thnkx for spending the time to discuss this, I really feel strongly about it and love studying more on this topic. If attainable, as you change into expertise, would you thoughts updating your blog with more particulars? It's extremely helpful for me. Large thumb up for this weblog put up!
air jordan http://www.jordanshoes.us
Reply kyrie 5 spongebob
1:40 on 25 September, 2020 
It?s arduous to search out knowledgeable folks on this matter, however you sound like you understand what you?re speaking about! Thanks
kyrie 5 spongebob http://www.kyrie5spongebob.us
Reply jordan 12
14:28 on 25 September, 2020 
It is best to take part in a contest for among the best blogs on the web. I will suggest this website!
jordan 12 http://www.jordan12.us.com
Reply supreme
16:27 on 27 September, 2020 
WONDERFUL Post.thanks for share..more wait .. ?
supreme http://www.supreme-clothing.us.com
Reply adidas yeezy
0:56 on 29 September, 2020 
There is noticeably a bundle to find out about this. I assume you made sure good factors in features also.
adidas yeezy http://www.shoesyeezy.us
Reply balenciaga shoes
8:13 on 29 September, 2020 
Nice post. I be taught something tougher on completely different blogs everyday. It's going to at all times be stimulating to read content material from other writers and apply somewhat something from their store. I?d desire to use some with the content on my blog whether or not you don?t mind. Natually I?ll offer you a link on your web blog. Thanks for sharing.
balenciaga shoes http://www.balenciagashoes.us.com
Reply Yeezy 350 V2
11:33 on 29 September, 2020 
Reply Human Races
16:03 on 30 September, 2020 
http://www.airmax97.us.com/ Air Max 97 http://www.max270.us.com/ Nike Air Max 270 http://www.supplyyeezy.us.com/ Yeezy Supply http://www.kobebryant-jersey.us/ Kobe Bryant Jersey http://www.kobebryantjerseysforsale.us/ Kobe Bryant Jerseys For Sale http://www.kobebryantjersey24.us/ Kobe Bryant Jersey 24 http://www.kobebryantwebsiteofficial.us/ Kobe Bryant Website Official http://www.yeezy-shoe.us.com/ Yeezy http://www.yeezymafia.us.com/ Yeezy http://www.nikes.us.com/ Nike Shoes http://www.nikeshoes.us.org/ Nike Shoes http://www.nfl-jerseys.us.org/ NFL Jerseys http://www.yeezyboost350.us.com/ Yeezy Boost 350 http://www.yeezy380.us/ Yeezy 380 http://www.yeezy380.us.com/ Yeezy 380 http://www.humanraces.us.com/ Human Races http://www.humanracesshoes.us/ Human Race Shoes http://www.basketball-jerseys.us.com/ Basketball Jerseys http://www.jerseysbasketball.us/ Basketball Jerseys http://www.jerseys-nba.us/ Cheap NBA Jerseys http://www.nikes-shoes.us.com/ Nike Outlet http://www.yeezy-shoe.us.com/ Yeezy Shoes http://www.yeezymafia.us.com/ Yeezy Mafia http://www.yeezy350v2.us/ Yeezy 350 V2 http://www.yeezysofficialsite.us/ Yeezys Official Site http://www.yeezyslides.us/ Yeezy sliders http://www.jerseys-nba.us.com/ NBA Jerseys http://www.jerseysnba.us.com/ NBA Jerseys http://www.airjordan-1.us/ Air Jordan 1 http://www.airjordan1.us.com/ Air Jordan 1 http://www.jordan-1.us.com/ Jordan 1 http://www.jordan1s.us.com/ Jordan 1s http://www.jordan1s.us/ Jordan 1s http://www.retrojordan.us.com/ Jordan Retro http://www.jordanretro4.us.com/ Jordan Retro 4 http://www.jordan4-retro.us/ Jordan 4 Retro http://www.jordansshoess.us.com/ Jordans Shoes http://www.jordan4s.us/ Jordan 4s http://www.diorjordan1.us/ Dior Jordan 1 http://www.airjordan1mid.us/ Air Jordan 1 Mid http://www.jordan11concord.us/ Jordan 11 Concord http://www.jordan11retro.us/ Jordan 11 Retro http://www.jordan1low.us/ Jordan 1 Low http://www.jordan11s.us/ Jordan 11s http://www.jordanaj1.us/ Jordan AJ 1 http://www.nbastores.us/ NBA Store http://www.nbaoutletstore.us/ NBA Store http://www.yeezystore.us.com/ Yeezy http://www.yeezyssneakers.us.com/ Yeezy Sneaker http://www.adidasyeezyofficialwebsite.com/ Adidas Yeezy Official Website http://www.adidasyeezyonlinestore.us/ Adidas Yeezy Online Store http://www.airmaxclearancesale.us/ Air Max Clearance Sale http://www.nflshopofficialonlinestore.com/ NFL Shop Official Online Store http://www.nikeuk.uk.com/ Nike UK http://www.adidasyeezy.uk.com/ Adidas Yeezy http://www.yeezy.uk.com/ Yeezy http://www.yeezy350.uk.com/ Yeezy 350 ***
Human Races http://www.humanraces.us.com/
Reply golden goose
23:49 on 30 September, 2020 
The following time I read a weblog, I hope that it doesnt disappoint me as much as this one. I imply, I know it was my choice to read, but I really thought youd have something fascinating to say. All I hear is a bunch of whining about one thing that you might fix in the event you werent too busy on the lookout for attention.
golden goose http://www.goldengoosesonline.com
Reply curry 6
7:30 on 1 October, 2020 
This really answered my problem, thanks!
curry 6 http://www.curry6.net
Reply Jordan 11 Concord
9:29 on 1 October, 2020 
http://www.airmax97.us.com/ Air Max 97 http://www.max270.us.com/ Nike Air Max 270 http://www.supplyyeezy.us.com/ Yeezy Supply http://www.kobebryant-jersey.us/ Kobe Bryant Jersey http://www.kobebryantjerseysforsale.us/ Kobe Bryant Jerseys For Sale http://www.kobebryantjersey24.us/ Kobe Bryant Jersey 24 http://www.kobebryantwebsiteofficial.us/ Kobe Bryant Website Official http://www.yeezy-shoe.us.com/ Yeezy http://www.yeezymafia.us.com/ Yeezy http://www.nikes.us.com/ Nike Shoes http://www.nikeshoes.us.org/ Nike Shoes http://www.nfl-jerseys.us.org/ NFL Jerseys http://www.yeezyboost350.us.com/ Yeezy Boost 350 http://www.yeezy380.us/ Yeezy 380 http://www.yeezy380.us.com/ Yeezy 380 http://www.humanraces.us.com/ Human Races http://www.humanracesshoes.us/ Human Race Shoes http://www.basketball-jerseys.us.com/ Basketball Jerseys http://www.jerseysbasketball.us/ Basketball Jerseys http://www.jerseys-nba.us/ Cheap NBA Jerseys http://www.nikes-shoes.us.com/ Nike Outlet http://www.yeezy-shoe.us.com/ Yeezy Shoes http://www.yeezymafia.us.com/ Yeezy Mafia http://www.yeezy350v2.us/ Yeezy 350 V2 http://www.yeezysofficialsite.us/ Yeezys Official Site http://www.yeezyslides.us/ Yeezy sliders http://www.jerseys-nba.us.com/ NBA Jerseys http://www.jerseysnba.us.com/ NBA Jerseys http://www.airjordan-1.us/ Air Jordan 1 http://www.airjordan1.us.com/ Air Jordan 1 http://www.jordan-1.us.com/ Jordan 1 http://www.jordan1s.us.com/ Jordan 1s http://www.jordan1s.us/ Jordan 1s http://www.retrojordan.us.com/ Jordan Retro http://www.jordanretro4.us.com/ Jordan Retro 4 http://www.jordan4-retro.us/ Jordan 4 Retro http://www.jordansshoess.us.com/ Jordans Shoes http://www.jordan4s.us/ Jordan 4s http://www.diorjordan1.us/ Dior Jordan 1 http://www.airjordan1mid.us/ Air Jordan 1 Mid http://www.jordan11concord.us/ Jordan 11 Concord http://www.jordan11retro.us/ Jordan 11 Retro http://www.jordan1low.us/ Jordan 1 Low http://www.jordan11s.us/ Jordan 11s http://www.jordanaj1.us/ Jordan AJ 1 http://www.nbastores.us/ NBA Store http://www.nbaoutletstore.us/ NBA Store http://www.yeezystore.us.com/ Yeezy http://www.yeezyssneakers.us.com/ Yeezy Sneaker http://www.adidasyeezyofficialwebsite.com/ Adidas Yeezy Official Website http://www.adidasyeezyonlinestore.us/ Adidas Yeezy Online Store http://www.airmaxclearancesale.us/ Air Max Clearance Sale http://www.nflshopofficialonlinestore.com/ NFL Shop Official Online Store http://www.nikeuk.uk.com/ Nike UK http://www.adidasyeezy.uk.com/ Adidas Yeezy http://www.yeezy.uk.com/ Yeezy http://www.yeezy350.uk.com/ Yeezy 350 ***
Jordan 11 Concord http://www.jordan11concord.us/
Reply Yeezy
2:20 on 2 October, 2020 
http://www.airmax97.us.com/ Air Max 97 http://www.max270.us.com/ Nike Air Max 270 http://www.supplyyeezy.us.com/ Yeezy Supply http://www.kobebryant-jersey.us/ Kobe Bryant Jersey http://www.kobebryantjerseysforsale.us/ Kobe Bryant Jerseys For Sale http://www.kobebryantjersey24.us/ Kobe Bryant Jersey 24 http://www.kobebryantwebsiteofficial.us/ Kobe Bryant Website Official http://www.yeezy-shoe.us.com/ Yeezy http://www.yeezymafia.us.com/ Yeezy http://www.nikes.us.com/ Nike Shoes http://www.nikeshoes.us.org/ Nike Shoes http://www.nfl-jerseys.us.org/ NFL Jerseys http://www.yeezyboost350.us.com/ Yeezy Boost 350 http://www.yeezy380.us/ Yeezy 380 http://www.yeezy380.us.com/ Yeezy 380 http://www.humanraces.us.com/ Human Races http://www.humanracesshoes.us/ Human Race Shoes http://www.basketball-jerseys.us.com/ Basketball Jerseys http://www.jerseysbasketball.us/ Basketball Jerseys http://www.jerseys-nba.us/ Cheap NBA Jerseys http://www.nikes-shoes.us.com/ Nike Outlet http://www.yeezy-shoe.us.com/ Yeezy Shoes http://www.yeezymafia.us.com/ Yeezy Mafia http://www.yeezy350v2.us/ Yeezy 350 V2 http://www.yeezysofficialsite.us/ Yeezys Official Site http://www.yeezyslides.us/ Yeezy sliders http://www.jerseys-nba.us.com/ NBA Jerseys http://www.jerseysnba.us.com/ NBA Jerseys http://www.airjordan-1.us/ Air Jordan 1 http://www.airjordan1.us.com/ Air Jordan 1 http://www.jordan-1.us.com/ Jordan 1 http://www.jordan1s.us.com/ Jordan 1s http://www.jordan1s.us/ Jordan 1s http://www.retrojordan.us.com/ Jordan Retro http://www.jordanretro4.us.com/ Jordan Retro 4 http://www.jordan4-retro.us/ Jordan 4 Retro http://www.jordansshoess.us.com/ Jordans Shoes http://www.jordan4s.us/ Jordan 4s http://www.diorjordan1.us/ Dior Jordan 1 http://www.airjordan1mid.us/ Air Jordan 1 Mid http://www.jordan11concord.us/ Jordan 11 Concord http://www.jordan11retro.us/ Jordan 11 Retro http://www.jordan1low.us/ Jordan 1 Low http://www.jordan11s.us/ Jordan 11s http://www.jordanaj1.us/ Jordan AJ 1 http://www.nbastores.us/ NBA Store http://www.nbaoutletstore.us/ NBA Store http://www.yeezystore.us.com/ Yeezy http://www.yeezyssneakers.us.com/ Yeezy Sneaker http://www.adidasyeezyofficialwebsite.com/ Adidas Yeezy Official Website http://www.adidasyeezyonlinestore.us/ Adidas Yeezy Online Store http://www.airmaxclearancesale.us/ Air Max Clearance Sale http://www.nflshopofficialonlinestore.com/ NFL Shop Official Online Store http://www.nikeuk.uk.com/ Nike UK http://www.adidasyeezy.uk.com/ Adidas Yeezy http://www.yeezy.uk.com/ Yeezy http://www.yeezy350.uk.com/ Yeezy 350 ***
Yeezy http://www.yeezy.uk.com/
Reply NFL Shop Official Online Store
18:30 on 2 October, 2020 
0