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.

8543 Comments

Reply golden goose
4:48 on 13 August, 2022 
I actually wanted to write a message in order to thank you for the wonderful secrets you are giving at this website. My considerable internet look up has finally been recognized with good content to go over with my family and friends. I 'd assert that many of us site visitors are truly endowed to live in a very good site with many brilliant individuals with very helpful hints. I feel quite blessed to have discovered the web pages and look forward to really more exciting moments reading here. Thank you again for a lot of things.
golden goose http://www.goldengooseoutlets.us
Reply supreme clothing
4:49 on 13 August, 2022 
Thanks for your own effort on this site. Betty takes pleasure in participating in internet research and it's easy to see why. I hear all regarding the compelling form you provide priceless guidelines on this website and in addition encourage contribution from some others on the concept while our girl has always been being taught a whole lot. Take pleasure in the remaining portion of the new year. You're conducting a fabulous job.
supreme clothing http://www.supremeclothings.us.com
Reply off white hoodie
4:49 on 13 August, 2022 
I not to mention my buddies happened to be reviewing the good ideas located on the website then before long I got a horrible feeling I had not expressed respect to the site owner for them. Most of the men ended up as a result very interested to read them and have in effect quite simply been tapping into these things. Thank you for indeed being well helpful and for making a choice on certain amazing ideas most people are really desperate to be informed on. Our own sincere regret for not saying thanks to you sooner.
off white hoodie http://www.offwhites.us.com
Reply tobiconnors
14:16 on 13 August, 2022 
magenta long sleeve shirt altra lone peak 5 rsm cabbie hats women nba high shorts pandora rose gold ladybug charm astros new era hats
tobiconnors http://www.tobiconnors.com/
Reply JaneUnemo
14:17 on 13 August, 2022 
how much is acyclovir pills
Reply LisaUnemo
20:30 on 13 August, 2022 
where to buy metformin uk
Reply RodneyInded
2:15 on 14 August, 2022 
gabapentin 300 mg pill
Reply Davissnate
11:15 on 14 August, 2022 
can you buy ampicillin
Reply curry shoes
14:36 on 14 August, 2022 
My spouse and i have been really thrilled Ervin could finish off his analysis because of the precious recommendations he obtained through the site. It's not at all simplistic to simply choose to be giving for free guidance that many people today might have been selling. And now we see we have the website owner to thank for this. The specific explanations you have made, the simple site navigation, the friendships your site help foster - it's everything extraordinary, and it's really leading our son in addition to the family reckon that that issue is interesting, and that is particularly pressing. Thank you for everything!
curry shoes http://www.stephcurryshoes.com
Reply cdielektrik
19:04 on 14 August, 2022 
cheap nike shox shoes mishka snapbacks green moncler miriel sandro paris blue dress
cdielektrik http://www.cdielektrik.com/
Reply MiaUnemo
9:27 on 15 August, 2022 
where to buy chloroquine
Reply tyvano
18:37 on 15 August, 2022 
inter second jersey for cheap strappy back sundress uk black sale nike little posite one
tyvano http://www.tyvano.com/
Reply PaulUnemo
12:19 on 16 August, 2022 
trazodone generic price
Reply frisurenklub
13:35 on 16 August, 2022 
nike buccaneers 34 charles sims black mens stitched nfl limited 2016 salute to service jersey family christmas dresses jordan retro 3 true blue clothing
frisurenklub http://www.frisurenklub.com/
Reply WimUnemo
20:36 on 16 August, 2022 
trental generic cost
Reply Darryldok
21:51 on 16 August, 2022 
advair 250 coupon lopressor tabs
Reply kyrie 6 shoes
8:03 on 17 August, 2022 
Thanks a lot for giving everyone remarkably memorable possiblity to read in detail from this website. It's always so ideal and also packed with fun for me personally and my office peers to visit your site at a minimum 3 times in a week to read through the new tips you will have. And definitely, I am also always impressed for the powerful guidelines you serve. Some two areas in this posting are clearly the simplest we've ever had.
kyrie 6 shoes http://www.kyrie-6.com
Reply SamuelBed
12:25 on 17 August, 2022 
anafranil for anxiety
Reply Marvinbum
15:27 on 17 August, 2022 
baclofen 10 mg price in india
Reply besafeab
16:48 on 17 August, 2022 
glorious gangsta body warmer 76ers snapback for sale plus gingham dress ucla bruins top of the world ncaa booster cap cooper logo billfold wallet with coin pouch pandora boat charm
besafeab http://www.besafeab.com/