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 lebron 16
23:50 on 23 October, 2021 
I not to mention my pals were found to be studying the best points found on your website and so then came up with an awful feeling I never thanked the site owner for those techniques. All the young boys appeared to be for that reason stimulated to study all of them and have without a doubt been tapping into those things. Appreciate your genuinely simply thoughtful and also for choosing these kinds of impressive tips millions of individuals are really eager to be informed on. Our honest regret for not expressing gratitude to you sooner.
lebron 16
Reply kobe byrant shoes
23:50 on 23 October, 2021 
Thank you so much for providing individuals with a very remarkable possiblity to read in detail from this site. It is always very pleasurable and also stuffed with a lot of fun for me personally and my office mates to search the blog at the least thrice weekly to read through the new tips you will have. And of course, I am actually contented concerning the splendid thoughts you give. Selected two tips in this posting are ultimately the finest I have had.
kobe byrant shoes
Reply golden goose
1:11 on 24 October, 2021 
I and my friends came following the excellent helpful hints from your web site then quickly I had an awful suspicion I had not expressed respect to the site owner for those secrets. Most of the men came as a consequence stimulated to read all of them and have in effect in fact been enjoying them. Many thanks for indeed being well kind and for settling on certain incredibly good guides millions of individuals are really wanting to learn about. Our own sincere regret for not expressing gratitude to earlier.
golden goose
Reply birkin bag
5:58 on 24 October, 2021 
I would like to express my appreciation to you just for rescuing me from this trouble. After checking throughout the the web and seeing things which were not productive, I was thinking my life was well over. Existing devoid of the solutions to the issues you've sorted out as a result of your good review is a crucial case, and the kind that would have negatively affected my career if I had not noticed your blog post. Your own personal know-how and kindness in handling all the things was very helpful. I'm not sure what I would have done if I had not come across such a step like this. I can now look ahead to my future. Thank you so much for your impressive and results-oriented help. I won't hesitate to refer the blog to anybody who would like direction on this matter.
birkin bag
Reply stone island
9:22 on 24 October, 2021 
My wife and i have been quite thankful Albert managed to do his investigation using the ideas he came across in your web pages. It's not at all simplistic just to find yourself giving freely secrets which the others could have been making money from. We acknowledge we've got the writer to appreciate because of that. All of the explanations you have made, the easy site menu, the relationships you can give support to create - it is most fantastic, and it's really assisting our son and our family know that this situation is interesting, and that is rather pressing. Thanks for the whole thing!
stone island
Reply cheap jordans
12:22 on 24 October, 2021 
I'm also commenting to make you understand of the brilliant encounter my wife's princess had viewing your webblog. She realized so many issues, including what it is like to have an ideal helping character to get others with no trouble grasp various impossible things. You undoubtedly surpassed our expected results. Many thanks for showing these helpful, safe, explanatory as well as easy guidance on your topic to Julie.
cheap jordans
Reply kd shoes
18:33 on 24 October, 2021 
A lot of thanks for every one of your hard work on this site. Gloria takes pleasure in making time for internet research and it is simple to grasp why. We all hear all concerning the compelling ways you deliver simple tips and hints through your blog and therefore encourage contribution from others on the area and our favorite child has been understanding so much. Take advantage of the remaining portion of the year. You are performing a dazzling job.
kd shoes
Reply kevin durant shoes
21:08 on 24 October, 2021 
A lot of thanks for your entire hard work on this site. Kate really likes carrying out investigations and it is easy to understand why. My partner and i learn all concerning the lively way you deliver sensible guidance by means of your web site and as well invigorate contribution from visitors on the matter then our own child has been understanding a lot. Have fun with the rest of the new year. You are doing a glorious job.
kevin durant shoes
Reply lebron 18
22:07 on 24 October, 2021 
I wanted to write you one very little remark to finally thank you very much yet again about the nice guidelines you have shared in this article. It is simply tremendously generous with people like you to grant openly just what most of us would have made available for an e book to end up making some profit on their own, and in particular considering that you might have done it in the event you desired. These advice likewise served to provide a great way to understand that the rest have the same zeal like mine to find out a good deal more in respect of this matter. I am certain there are a lot more enjoyable periods in the future for folks who discover your website.
lebron 18
Reply moncler coat
13:42 on 25 October, 2021 
I definitely wanted to write a quick word in order to say thanks to you for the lovely concepts you are writing on this site. My time-consuming internet look up has at the end been honored with wonderful content to write about with my colleagues. I 'd mention that many of us site visitors actually are quite lucky to be in a superb website with very many lovely people with insightful suggestions. I feel extremely grateful to have seen the webpages and look forward to so many more pleasurable minutes reading here. Thanks once more for all the details.
moncler coat
Reply yeezy supply
13:54 on 25 October, 2021 
I simply wished to appreciate you all over again. I do not know the things that I might have tried in the absence of the type of basics documented by you relating to my situation. Entirely was a scary scenario for me personally, however , discovering the very specialized technique you dealt with the issue made me to leap for joy. I'm just happier for the information and wish you are aware of an amazing job you are providing training many people by way of your web page. More than likely you've never met any of us.
yeezy supply
Reply golden goose
16:19 on 25 October, 2021 
Thanks for all of the hard work on this website. My aunt loves going through internet research and it's really easy to see why. All of us learn all of the powerful medium you offer rewarding tips and tricks by means of the website and foster response from people on that matter and our child is undoubtedly becoming educated a lot of things. Enjoy the remaining portion of the new year. You're the one doing a fabulous job.
golden goose
Reply treatment
18:29 on 29 October, 2021 
Buy Dexamethasone Online
Reply Cialis
19:28 on 29 October, 2021 
levitra generico comprar
Reply Stromectol
15:41 on 30 October, 2021 
cialis kidney failure
Reply crygroutt
23:39 on 30 October, 2021 
Reply propecia timeline
2:36 on 31 October, 2021 
cialis vs viagra
Reply Viagra
12:26 on 31 October, 2021 
Buy Kamagra Jelly
Reply Lasix
12:56 on 1 November, 2021 
Gynecomastie Steroides
Reply libscoubs
2:25 on 2 November, 2021 
cialis online ordering