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.

7800 Comments

Reply goyard handbags
15:21 on 30 November, 2021 
I have to express some appreciation to this writer just for bailing me out of this type of matter. After scouting through the world-wide-web and coming across recommendations which were not powerful, I thought my life was done. Living without the presence of approaches to the issues you've resolved through the guideline is a crucial case, and the kind which might have in a negative way affected my career if I hadn't discovered your site. Your main training and kindness in dealing with everything was precious. I don't know what I would have done if I hadn't encountered such a step like this. I'm able to at this time relish my future. Thanks a lot very much for the reliable and results-oriented guide. I will not be reluctant to propose your web sites to any person who needs to have guidelines about this situation.
goyard handbags http://www.goyardhandbag.com
Reply kd shoes
15:21 on 30 November, 2021 
I am also writing to make you be aware of what a extraordinary experience my friend's child obtained reading the blog. She figured out a wide variety of pieces, most notably what it's like to possess an ideal teaching spirit to let many more without difficulty have an understanding of various tortuous topics. You undoubtedly surpassed visitors' expectations. Thank you for distributing those informative, trusted, explanatory not to mention easy guidance on your topic to Ethel.
kd shoes http://www.kevindurantshoes.us.com
Reply moncler outlet
15:23 on 30 November, 2021 
My wife and i ended up being now joyful when Edward managed to finish off his investigations using the ideas he received from your own web page. It is now and again perplexing to simply choose to be giving for free tips and hints that a number of people have been making money from. And we understand we have the website owner to thank for this. All the illustrations you made, the easy site navigation, the relationships you can give support to instill - it's most sensational, and it's really aiding our son in addition to our family believe that the content is interesting, which is incredibly fundamental. Thank you for the whole lot!
moncler outlet http://www.moncler--outlet.us.com
Reply bape
15:23 on 30 November, 2021 
My wife and i were satisfied Michael managed to round up his preliminary research using the precious recommendations he discovered out of the web pages. It is now and again perplexing just to be freely giving techniques that people have been trying to sell. We really already know we have the writer to give thanks to for this. The most important illustrations you made, the straightforward website menu, the friendships you will assist to engender - it is all terrific, and it's helping our son and our family consider that the topic is interesting, and that's incredibly serious. Thank you for the whole lot!
bape http://www.bathing-ape.us
Reply moncler
17:16 on 30 November, 2021 
Thanks a lot for providing individuals with an extraordinarily pleasant opportunity to check tips from this web site. It's usually so awesome plus stuffed with a great time for me personally and my office co-workers to visit your blog minimum thrice in one week to read through the newest guidance you will have. Not to mention, I'm also at all times fascinated with the splendid guidelines you give. Certain 2 points in this post are in truth the very best we have all had.
moncler http://www.monclerjackets.us.org
Reply supreme
19:05 on 30 November, 2021 
I together with my pals have been checking the best items located on your web blog and quickly got a horrible suspicion I had not thanked the web site owner for those techniques. Most of the young men became certainly excited to study them and now have simply been taking pleasure in them. Appreciate your getting so thoughtful and then for picking out this kind of marvelous information most people are really desperate to learn about. Our own honest apologies for not saying thanks to you sooner.
supreme http://www.supremeclothing.us.org
Reply supreme clothing
19:07 on 30 November, 2021 
Thanks for all of the effort on this web site. Debby enjoys making time for research and it's really easy to understand why. Almost all notice all regarding the compelling manner you render functional steps by means of the web blog and in addition welcome participation from other people about this theme so our own simple princess is certainly starting to learn a whole lot. Enjoy the remaining portion of the year. Your performing a stunning job.
supreme clothing http://www.supremes.us.org
Reply jordan shoes
20:26 on 30 November, 2021 
I wish to voice my passion for your kindness in support of individuals that actually need guidance on your situation. Your real commitment to passing the message around came to be particularly interesting and have usually made girls much like me to reach their aims. Your new useful key points implies much to me and even further to my mates. Best wishes; from each one of us.
jordan shoes http://www.michaeljordanshoes.us.com
Reply kd 13
2:18 on 1 December, 2021 
I precisely wanted to appreciate you all over again. I do not know the things I would have gone through without the strategies documented by you over such theme. It has been a real frightening scenario in my opinion, however , finding out your specialised style you managed that forced me to weep with contentment. I will be thankful for the information as well as hope that you recognize what a great job you happen to be getting into training most people using your webpage. Most likely you've never encountered all of us.
kd 13 http://www.kd13shoes.us
Reply giannis antetokounmpo shoes
4:00 on 1 December, 2021 
I would like to show thanks to this writer just for bailing me out of such a situation. After exploring throughout the search engines and coming across concepts which are not beneficial, I assumed my life was well over. Being alive devoid of the solutions to the problems you have fixed by means of this guideline is a critical case, and the ones which could have adversely damaged my entire career if I had not come across your website. The understanding and kindness in touching every aspect was useful. I am not sure what I would've done if I had not come upon such a step like this. I'm able to at this time relish my future. Thanks very much for this specialized and amazing guide. I will not hesitate to recommend your web site to anybody who will need care about this subject.
giannis antetokounmpo shoes http://www.giannisantetokounmposhoes.us
Reply supreme hoodie
4:02 on 1 December, 2021 
Thank you so much for giving everyone an extraordinarily spectacular opportunity to discover important secrets from this website. It is usually so useful plus packed with a great time for me and my office mates to visit your site at minimum three times weekly to see the newest secrets you will have. Not to mention, we are actually impressed for the fabulous guidelines you give. Some two ideas in this posting are definitely the simplest we have had.
supreme hoodie http://www.supremeshoodie.com
Reply golden goose sneakers
9:21 on 1 December, 2021 
I wanted to jot down a small comment to be able to say thanks to you for all the remarkable tricks you are placing at this website. My rather long internet research has now been honored with extremely good facts to share with my best friends. I 'd suppose that most of us site visitors are extremely blessed to exist in a perfect website with many brilliant people with very beneficial guidelines. I feel somewhat happy to have discovered your web page and look forward to really more entertaining moments reading here. Thanks once again for a lot of things.
golden goose sneakers http://www.goldengooseshoes.us.org
Reply supreme shirt
11:31 on 1 December, 2021 
I wish to voice my affection for your kind-heartedness giving support to persons who must have assistance with that situation. Your special commitment to getting the message across came to be especially interesting and have consistently made many people like me to get to their objectives. Your own helpful help and advice means a lot to me and even more to my office colleagues. Thank you; from each one of us.
supreme shirt http://www.supremeshirt.us.com
Reply golden goose sneakers
12:04 on 1 December, 2021 
I precisely desired to thank you very much once again. I'm not certain what I might have accomplished in the absence of the suggestions documented by you relating to this topic. It truly was the fearsome difficulty for me personally, however , taking a look at a new specialized fashion you resolved it forced me to cry for gladness. I'm happy for your information and thus hope that you recognize what an amazing job you have been doing teaching some other people through your webpage. I know that you have never encountered all of us.
golden goose sneakers http://www.goldengooseofficial.com
Reply off white outlet
12:05 on 1 December, 2021 
I must show appreciation to this writer just for bailing me out of this challenge. Just after looking throughout the the web and obtaining proposals which are not productive, I was thinking my entire life was well over. Existing minus the approaches to the issues you have fixed all through this post is a critical case, and the ones that could have in a wrong way damaged my career if I had not noticed your website. Your own mastery and kindness in controlling almost everything was tremendous. I'm not sure what I would have done if I hadn't come upon such a solution like this. I can at this moment look forward to my future. Thanks a lot so much for this reliable and amazing help. I will not be reluctant to suggest your site to anyone who requires guide about this subject.
off white outlet http://www.offwhites.us.com
Reply kyrie irving shoes
12:06 on 1 December, 2021 
I am glad for commenting to let you understand of the helpful encounter my cousin's child developed browsing your web page. She mastered a lot of issues, which include what it's like to possess an excellent teaching nature to let folks just fully understand various extremely tough things. You actually surpassed visitors' expectations. Thank you for providing such warm and friendly, trusted, educational and fun tips on that topic to Evelyn.
kyrie irving shoes http://www.kyrieirving-shoes.us.com
Reply adidas yeezy
12:06 on 1 December, 2021 
I want to show my appreciation for your kindness giving support to visitors who require help with in this area of interest. Your personal dedication to getting the message all over came to be exceptionally productive and has in most cases encouraged guys like me to reach their endeavors. Your new insightful facts means a great deal to me and far more to my fellow workers. Warm regards; from everyone of us.
adidas yeezy http://www.yeezy-shoes.us.org
Reply kobe shoes
12:07 on 1 December, 2021 
I wanted to send you one bit of note to say thanks yet again for all the gorgeous views you've featured above. This is so incredibly generous with people like you to provide publicly all a number of people could possibly have advertised as an e-book to make some profit for themselves, most importantly given that you could possibly have tried it in the event you desired. Those things as well acted to provide a great way to fully grasp other individuals have a similar passion just like my own to learn much more when considering this problem. I am certain there are thousands of more pleasurable instances up front for those who check out your blog.
kobe shoes http://www.kobe.us.com
Reply kevin durant shoes
14:09 on 1 December, 2021 
I'm just writing to make you be aware of what a amazing experience my daughter had reading the blog. She discovered too many things, not to mention what it is like to have a wonderful teaching style to let a number of people easily learn about various advanced topics. You really surpassed readers' expectations. Thank you for displaying such essential, safe, informative and even unique thoughts on that topic to Ethel.
kevin durant shoes http://www.kd12.us.com
Reply kyrie irving shoes
16:35 on 1 December, 2021 
My spouse and i felt so cheerful when Chris could complete his investigations by way of the ideas he had while using the weblog. It is now and again perplexing to just find yourself releasing instructions which usually a number of people could have been trying to sell. We really understand we have got the blog owner to be grateful to for this. These explanations you have made, the easy web site menu, the friendships your site make it easier to engender - it's got most astounding, and it's making our son in addition to us imagine that this subject is exciting, which is highly mandatory. Many thanks for the whole thing!
kyrie irving shoes http://www.kyrieirvingshoes.us.com