Caramelized onion, goat’s cheese & mushroom, gluten-free tart. Vegetarian.

This delicious tart is high in protein from the eggs, almond, flax & cheese. It pairs well with salad greens or green veg such as broccoli, avocado and asparagus.

Goat's cheese with caramelized onion is a classic favourite pairing.

If you're looking for a gluten-free base, this almond flour base worked well. It tastes completely different from regular pastry, so it's best to accept that this provides a different taste and texture to enjoy.

Nutrition overview:

The mushrooms are a fab vitamin B fix. Rocket (arugula) is part of the brassica family and provides essential micronutrients & glucosinolates which are purported to have anti-cancerous properties. With a mix of healthy fats and carbohydrates, this tart is perfect for any meal! It's also really yummy served cold, so is great picnic or car-snack food.

Add a few pieces of pineapple & ginger for great digestion and vitamin C.

The sweet potato adds sweetness, healthy carbohydrates & fibre and gives body to the base.

Almond flour or almond meal will work. Almond meal includes the whole nut, which has more nutrients and fibre. Choose non-GMO almonds.

*(Source pasture-raised/regenerative farm-raised animal products. Factory raised /feed-lot cheese, eggs (& meat) have a different ratio of omegas creating an unhealthy balance)

Ingredients:

Base

1. 1/5 cups almond flour. (Can use almond meal for an earthier flavour)

2. 1 small, sweet potato (bake several small spuds in the oven for up to an hour then scoop out the flesh) from one. Save the rest for other meals.

3. 1 egg (pasture raised. Room temp is best)

4. 1 spoonful organic flax meal

5. dried mixed herbs

6. turmeric, black pepper & 1 grind salt (optional)

Filling

1. 3 cloves garlic

2. 1 large onion, sautéed with dash of balsamic vinegar & half tsp brown sugar

3. 6-7 large eggs (pasture-raised) for the filling

4. turmeric, black pepper and a little salt

5. 3-4 oz of goat's cheese or feta

6. handful of rocket (arugula) or spinach

7. grated cheese for top (pasture raised) - choose low fat if you prefer, so doesn't pool fat on top (or dab the fat after cooking.

8. 5-6 medium mushrooms, sautéed in butter.

9. butter for cooking (pasture-raised/grass fed)

10. avocado oil for sautéing

Method:

Steam or bake a few sweet potatoes. Drain and allow to cool. You'll need around 1/2 cup smashed sweet potato.

Filling:

1. Slice the onion & cook over a low heat in avocado oil & real butter

2. Add 1-2 teaspoon brown sugar and a dash of balsamic vinegar and sautée for around 15 mins, add the mushrooms and continue to cook, allowing the mushrooms to dry out a little. If they are too soft, they'll create a soggy base

3. Add the garlic near the end of cooking

4. Chop a handful of rocket and add at the end of cooking the onions and mushrooms

5. Lightly beat the 6-7 eggs.

Base: add the following to the food processor and pulse until just mixed

pre-heat oven to 180c or 356f

1. Place 1-5 cups almond flour to the food processor

2. add the flesh of one small sweet potato

3. add a dessert spoon full of flax meal

4. Lightly beat the egg and add turmeric, black pepper and 2 grinds salt to taste. Add the egg mix to the food processor

5. 2 teaspoons dried Italian herbs or herbs of choice. Fresh basil.

6. Press the base mixture into a lined quiche dish to a depth of around 1/4 inch or 6 mm. If it is sticky, just dust it with more almond flour to make it easier to use

7. bake base for around 25 mins in moderate oven

8. add the onion mixture, and the eggs, along with the goat's cheese, then top with grated cheese and bake for another 25 mins - until set.

Remove tart from the oven and allow to sit for a few mins to set.

A serve of around 1/4 of the tart, with a generous sized salad and /or veg provides a nutrient rich meal.

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Enjoy the recipe :)

Stay healthy everyone. Laura x