Stephanie Cowan Nutrition

Supporting you to achieve inner health and wellbeing

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



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

Posted on 11 August, 2019 at 2:00


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. ⁣


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


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) 


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 ;

Categories: Gluten free recipes, Vegetarian recipes

Post a Comment


Oops, you forgot something.


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


Reply golden goose
9:32 on 16 September, 2021 
I must express my passion for your kind-heartedness giving support to men and women who really want help with your idea. Your special dedication to getting the message along became particularly informative and have encouraged professionals much like me to get to their targets. This important publication signifies a whole lot a person like me and additionally to my mates. Regards; from all of us.
golden goose
Reply supreme hoodie
9:32 on 16 September, 2021 
Thank you for your own hard work on this blog. Kim delights in carrying out research and it is easy to understand why. My spouse and i learn all concerning the powerful medium you deliver invaluable thoughts by means of the web blog and in addition invigorate participation from people on the area of interest so our own child has always been becoming educated a lot. Take pleasure in the rest of the new year. You're the one performing a useful job.
supreme hoodie
Reply air jordan
9:33 on 16 September, 2021 
I must show thanks to the writer for bailing me out of this particular matter. Just after looking throughout the search engines and obtaining recommendations which are not helpful, I figured my entire life was well over. Being alive minus the strategies to the difficulties you've resolved as a result of your report is a critical case, and the ones that might have negatively damaged my entire career if I hadn't discovered your blog post. Your main expertise and kindness in touching everything was useful. I don't know what I would've done if I hadn't come across such a step like this. I'm able to now relish my future. Thanks a lot very much for your impressive and results-oriented help. I will not be reluctant to suggest the sites to anybody who would like guidance about this subject.
air jordan
Reply supreme clothing
9:33 on 16 September, 2021 
I definitely wanted to type a comment so as to appreciate you for these awesome ideas you are writing at this site. My considerable internet lookup has at the end been paid with good points to exchange with my companions. I would express that many of us website visitors are quite lucky to be in a great site with very many special professionals with helpful opinions. I feel quite happy to have discovered your webpages and look forward to tons of more awesome moments reading here. Thanks a lot once more for a lot of things.
supreme clothing
Reply yeezy
9:33 on 16 September, 2021 
Thanks for your entire effort on this web site. My mother enjoys managing investigation and it is obvious why. A number of us notice all concerning the lively means you give both useful and interesting secrets via your website and even boost contribution from some others about this issue and our daughter is certainly discovering a great deal. Take pleasure in the rest of the new year. You have been conducting a fabulous job.
Reply curry 5
9:33 on 16 September, 2021 
Thanks for your whole hard work on this website. Ellie really likes working on internet research and it's really simple to grasp why. Many of us hear all regarding the dynamic tactic you make worthwhile thoughts on the web site and even foster contribution from the others on that theme and our own child is truly discovering a lot of things. Take advantage of the remaining portion of the year. You are performing a very good job.
curry 5
Reply kd shoes
9:33 on 16 September, 2021 
I in addition to my guys happened to be going through the great tips from your web page and before long came up with an awful feeling I had not thanked the web blog owner for those secrets. My young men became for that reason excited to read through all of them and have now extremely been using these things. Thank you for getting so considerate and for finding this sort of essential topics millions of individuals are really desperate to understand about. My honest regret for not expressing gratitude to you sooner.
kd shoes
Reply supreme hoodie
9:34 on 16 September, 2021 
I am glad for commenting to make you understand what a brilliant discovery my cousin's girl had visiting yuor web blog. She figured out too many issues, most notably what it is like to have an ideal helping heart to get the rest with no trouble know selected complex topics. You really did more than her expected results. Thanks for coming up with these useful, healthy, revealing and fun tips on the topic to Jane.
supreme hoodie
Reply TeoUnemo
15:57 on 16 September, 2021 
where can i buy vermox online buy real viagra online in india cheapest generic tadalafil 20mg where to buy viagra over the counter usa canadian pharmacy cialis 10mg cialis tadalafil 20 mg generic allopurinol 100mg hydroxychloroquine prices
Reply Priligy
16:11 on 16 September, 2021 
Fluoxetine Fluoxetinum Mail Order Mastercard Accepted Free Shipping
Reply TedUnemo
8:37 on 17 September, 2021 
viagra order from canada viagra over the counter usa sildenafil citrate tablets 100mg buy ivermectin canada safe place to buy viagra
Reply birkin bag
10:05 on 17 September, 2021 
A lot of thanks for your whole efforts on this blog. My aunt loves setting aside time for investigation and it is obvious why. Most of us learn all of the dynamic form you convey useful things by means of your blog and inspire contribution from other people on that concern while my princess is in fact understanding a lot. Take advantage of the rest of the year. You are always performing a fabulous job.
birkin bag
Reply YonUnemo
10:27 on 17 September, 2021 
price of ivermectin sildenafil online pharmacy tadalafil tablets online in india order generic cialis online discount cialis online canada purchase albendazole finpecia
Reply golden goose sneakers
11:50 on 17 September, 2021 
I simply wanted to thank you so much all over again. I'm not certain the things I might have used in the absence of the recommendations contributed by you over that question. Previously it was a very distressing difficulty in my circumstances, but considering a new well-written avenue you dealt with it forced me to leap for delight. I'm just happy for your assistance and have high hopes you are aware of a powerful job that you're carrying out training men and women thru your web page. Most likely you haven't got to know any of us.
golden goose sneakers
Reply yeezy boost 350 v2
12:50 on 17 September, 2021 
I together with my guys came viewing the excellent strategies on your web blog and then all of the sudden I had an awful feeling I had not expressed respect to the website owner for those strategies. All the young men became as a result excited to read all of them and already have very much been taking pleasure in them. We appreciate you simply being considerably accommodating and then for picking such essential resources most people are really desirous to understand about. My very own sincere apologies for not expressing appreciation to you sooner.
yeezy boost 350 v2
Reply yeezy 350
13:04 on 17 September, 2021 
Thank you a lot for providing individuals with an exceptionally remarkable possiblity to discover important secrets from this blog. It is often so nice and full of fun for me personally and my office co-workers to visit your web site really three times weekly to study the latest secrets you will have. And of course, I'm so actually amazed with the fantastic advice you serve. Some 3 areas in this article are without a doubt the very best we've ever had.
yeezy 350
Reply supreme clothing
15:58 on 17 September, 2021 
I definitely wanted to develop a message so as to say thanks to you for those nice ways you are placing at this website. My time intensive internet research has finally been rewarded with awesome facts and strategies to share with my partners. I 'd declare that most of us site visitors are extremely blessed to live in a wonderful website with many wonderful professionals with helpful principles. I feel really fortunate to have seen your entire site and look forward to tons of more fun times reading here. Thanks a lot once more for a lot of things.
supreme clothing
Reply Marita
16:59 on 17 September, 2021 
Reply giannis antetokounmpo shoes
17:17 on 17 September, 2021 
I wanted to post a brief remark to be able to thank you for those nice points you are placing on this website. My time-consuming internet look up has at the end been compensated with awesome concept to exchange with my family members. I would say that we readers actually are really endowed to dwell in a very good site with so many marvellous people with beneficial tips. I feel quite privileged to have discovered the site and look forward to some more pleasurable minutes reading here. Thanks again for all the details.
giannis antetokounmpo shoes
Reply paul george shoes
21:05 on 17 September, 2021 
I and also my guys ended up reading through the best things located on the website then instantly got a terrible suspicion I never thanked you for those tips. Those boys are actually as a consequence warmed to read all of them and have in effect definitely been making the most of them. I appreciate you for turning out to be really helpful and then for finding variety of brilliant issues most people are really wanting to be informed on. Our honest regret for not expressing appreciation to sooner.
paul george shoes