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 kobe shoes
3:32 on 15 October, 2021 
My spouse and i have been now relieved that Chris could carry out his research from the ideas he acquired through your web pages. It's not at all simplistic just to happen to be handing out tips which people today could have been selling. And we all do understand we have got the website owner to thank because of that. These illustrations you made, the straightforward website navigation, the friendships you make it possible to promote - it's got many unbelievable, and it's really making our son and us consider that this situation is pleasurable, which is certainly extremely vital. Many thanks for all the pieces!
kobe shoes
Reply moncler jackets
5:54 on 15 October, 2021 
I must show my love for your generosity supporting women who really need help on this one subject matter. Your special dedication to passing the message all around appears to be pretty productive and have without exception empowered ladies just like me to attain their targets. Your personal useful tips and hints means a great deal a person like me and somewhat more to my peers. Warm regards; from all of us.
moncler jackets
Reply jordan 13
7:38 on 15 October, 2021 
I want to convey my admiration for your generosity giving support to those who really want help on this particular study. Your real dedication to passing the solution all through became definitely good and has without exception encouraged those just like me to achieve their endeavors. Your personal interesting tutorial can mean much to me and even further to my colleagues. Thank you; from everyone of us.
jordan 13
Reply golden goose outlet
11:37 on 15 October, 2021 
I would like to show my passion for your kindness giving support to men and women who require assistance with in this concern. Your very own dedication to passing the solution all through ended up being rather important and have really made some individuals much like me to achieve their endeavors. Your own interesting guide signifies a great deal a person like me and substantially more to my colleagues. Best wishes; from each one of us.
golden goose outlet
Reply nike off white
12:19 on 15 October, 2021 
My wife and i have been absolutely comfortable Albert could complete his investigation through the ideas he gained from your very own web site. It's not at all simplistic to simply continually be freely giving hints which usually other folks may have been selling. And we also do understand we need the writer to be grateful to for that. The specific illustrations you've made, the straightforward web site navigation, the relationships you make it possible to instill - it's got most spectacular, and it's really assisting our son and us feel that that situation is interesting, and that's exceedingly pressing. Many thanks for everything!
nike off white
Reply goyard handbags
13:33 on 15 October, 2021 
I simply wished to thank you so much yet again. I do not know the things that I might have made to happen in the absence of the aspects provided by you about such situation. It was an absolute daunting situation in my view, however , understanding a well-written technique you processed it forced me to leap for happiness. Now i'm thankful for the guidance and even pray you know what an amazing job you're providing training men and women thru your web blog. I know that you've never met all of us.
goyard handbags
Reply stephen curry shoes
16:42 on 15 October, 2021 
I truly wanted to write a note in order to appreciate you for some of the superb secrets you are giving at this website. My time intensive internet look up has at the end of the day been honored with reliable know-how to exchange with my best friends. I would state that that we website visitors actually are extremely blessed to be in a great website with many lovely people with good principles. I feel rather grateful to have seen your entire website page and look forward to tons of more exciting moments reading here. Thanks a lot once more for all the details.
stephen curry shoes
Reply jordan shoes
19:23 on 15 October, 2021 
I precisely desired to appreciate you yet again. I do not know what I could possibly have made to happen without the techniques discussed by you regarding this area of interest. Previously it was a real alarming case for me personally, however , taking a look at the very professional fashion you resolved the issue forced me to leap for joy. Now i'm grateful for this information and even hope you recognize what a powerful job you're providing instructing other individuals through your website. Most probably you have never got to know all of us.
jordan shoes
Reply kyrie irving shoes
22:37 on 15 October, 2021 
Thank you so much for providing individuals with remarkably breathtaking possiblity to read critical reviews from this site. It's usually so nice and also jam-packed with a good time for me personally and my office colleagues to search your blog at the very least three times in 7 days to find out the fresh items you have. Not to mention, I am also usually fascinated with your sensational inspiring ideas served by you. Selected 2 facts in this post are easily the most beneficial we've ever had.
kyrie irving shoes
Reply goyard
7:34 on 16 October, 2021 
I enjoy you because of all your labor on this blog. My aunt delights in managing internet research and it is simple to grasp why. My partner and i hear all regarding the powerful tactic you produce vital tricks through the web blog and as well as recommend response from other ones on the matter then our own girl is without question learning a great deal. Take pleasure in the remaining portion of the year. You are performing a terrific job.
Reply russell westbrook shoes
7:34 on 16 October, 2021 
My spouse and i felt now satisfied that John managed to carry out his web research out of the precious recommendations he had through your weblog. It's not at all simplistic to simply be freely giving ideas which people could have been making money from. Therefore we remember we've got you to thank because of that. All of the illustrations you made, the easy blog menu, the friendships your site aid to foster - it's got everything terrific, and it is leading our son and the family believe that the situation is exciting, which is really essential. Many thanks for all the pieces!
russell westbrook shoes
Reply jordan 6
7:35 on 16 October, 2021 
Thanks so much for giving everyone an extraordinarily spectacular opportunity to read from here. It can be so kind and also stuffed with amusement for me personally and my office peers to search your blog on the least thrice a week to find out the fresh things you have got. And lastly, we are usually happy concerning the impressive creative concepts served by you. Some 3 ideas in this posting are undeniably the most suitable I have ever had.
jordan 6
Reply moncler jacket
7:35 on 16 October, 2021 
I wish to convey my affection for your kindness for those people who really need guidance on this one concern. Your real commitment to passing the solution around turned out to be extremely effective and have without exception encouraged many people much like me to arrive at their ambitions. This useful useful information implies a great deal to me and additionally to my office workers. With thanks; from everyone of us.
moncler jacket
Reply jordan 1 mid
7:36 on 16 October, 2021 
I needed to post you a very little word in order to give many thanks the moment again on the pleasing basics you've provided on this site. It is so shockingly open-handed with people like you in giving extensively what a few people might have made available as an electronic book to make some money on their own, precisely considering the fact that you might well have tried it if you ever wanted. The techniques in addition worked to be a fantastic way to fully grasp that other individuals have similar desire just like mine to see a whole lot more concerning this problem. I am sure there are numerous more fun opportunities up front for many who start reading your website.
jordan 1 mid
Reply yeezy 500
7:36 on 16 October, 2021 
My spouse and i got so fulfilled when Emmanuel managed to carry out his inquiry via the precious recommendations he got out of the web page. It's not at all simplistic just to choose to be giving for free solutions most people could have been selling. And we all realize we now have you to give thanks to because of that. The most important illustrations you've made, the easy website menu, the relationships you will make it easier to create - it's mostly exceptional, and it is helping our son and us know that this concept is interesting, which is incredibly essential. Thank you for all the pieces!
yeezy 500
Reply kyrie irving shoes
10:35 on 16 October, 2021 
I not to mention my buddies came looking at the great items from your site and suddenly got a terrible feeling I never expressed respect to the web site owner for those techniques. These men became happy to see all of them and now have in truth been loving these things. Thank you for simply being simply accommodating as well as for using such extraordinary issues most people are really desirous to be informed on. My very own sincere apologies for not expressing gratitude to you sooner.
kyrie irving shoes
Reply moncler coat
12:07 on 16 October, 2021 
I precisely needed to thank you very much yet again. I am not sure the things that I would've used without those opinions shown by you directly on my field. It was actually a daunting difficulty for me personally, nevertheless encountering a new well-written strategy you handled it took me to jump over happiness. Extremely happy for this guidance and even trust you recognize what a great job that you are putting in teaching people today with the aid of your websites. Most likely you've never come across all of us.
moncler coat
Reply yeezy 500
2:24 on 17 October, 2021 
I and also my friends came viewing the good ideas located on your site and so unexpectedly developed an awful suspicion I had not expressed respect to the blog owner for those techniques. My guys are already as a consequence passionate to read them and already have extremely been enjoying these things. Many thanks for indeed being really considerate and then for finding such beneficial tips most people are really wanting to learn about. My very own sincere apologies for not saying thanks to you earlier.
yeezy 500
Reply golden goose sneakers
2:37 on 17 October, 2021 
I am only writing to let you know what a fabulous encounter our princess encountered viewing your web page. She came to find lots of things, which included how it is like to have an incredible coaching spirit to make other folks quite simply learn about chosen very confusing subject areas. You actually exceeded readers' expected results. Thank you for presenting such effective, dependable, edifying and also cool tips about your topic to Tanya.
golden goose sneakers
Reply curry 8
4:15 on 17 October, 2021 
Thanks a lot for giving everyone such a breathtaking possiblity to read in detail from here. It really is very fantastic and as well , packed with a lot of fun for me and my office co-workers to search your web site at a minimum three times in one week to find out the fresh stuff you have. And definitely, we're at all times motivated with all the breathtaking information served by you. Selected 2 ideas in this posting are without a doubt the simplest we've had.
curry 8