Free Healthy Recipe - Cauliflower and Leek Spelt Tart

Low GI, Wheat Free

Take an excursion into your kitchen to make this tart - sure it's more time consuming than many dishes, but if you make the time the process can be as enjoyable as eating it. I'd encourage everyone to make their own pastry - how else can you know if it contains transfats?


½ cup oat bran
pinch salt
1/3 cup butter
2½ tbsp cold water

1 small cauliflower, cut into small florets
1 tbsp olive oil
2 leeks finely sliced
1/3 cup green olives, chopped
4 large eggs
½ cup pecorino cheese, grated
½ tsp nutmeg

In a food processor combine the spelt flour, oat bran, salt, omega spread and egg yolk. Process the ingredients together until the mixture resembles breadcrumbs. Add enough cold water until a firm dough is formed.
Remove from the processor, cover in plastic and set aside in the refrigerator for approximately 25 minutes.
Roll out the pastry and line a slightly greased flan tin approx 4 cm deep.
Cover with foil. Weight the pastry with dry beans and bake blind for in a 180 degree Celsius oven for 15 minutes covered, and a further 10 minutes uncovered.

Cook the cauliflower in a steamer for approx 6 minutes until it's just tender but not soft.
Heat the olive oil and saut the leeks for 10 - 15 minutes until they start to brown.
Fill the pastry shell with the leeks, cauliflower and olives.
Combine the eggs, goat's yoghurt, pecorino, chives and nutmeg,
Fill the flan with the egg mixture and place in the oven to bake for approx 30 minutes or until the flan has set.

Serve with a green salad.

Note: A small amount of nutmeg may improve male sexual libido and overall performance - It works for mice!
Caution: In excess nutmeg may cause visual hallucinations and acute psychotic reactions.

Makes 6 servings

Scale recipe to serves

Prep Time: 1 hour
Cooking Time: 30 mins
Ready in: 1.5 hrs

Suitable for:
Dinner, Lunch
See also:
Italian Green Salad
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Nutritional Information - Per Serve
Kj 2103 kj
Calories 503 kcal
Fat 26.1 g
Saturated Fat 7.5 g
Total Carbohydrate 37.1 g
Total Protein 22.3 g
Fibre 7 g

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