Roast Tomato and Goats Cheese Tart

Roast Tomato and Goats Cheese Tart

This is a great, lighter alternative to a stodgy quiche, and it is WONDERFUL for a summer evening picnic. It's a really versatile dish- you can substitute the dairy for dairy-free alternatives, try avocado or different cheeses such as gorgonzola or dolcelatte, the pastry can be made with any flour combination and ratio and it tastes just as delicious if layering courgette or aubergine. Use your imagination! (as I did for this version, which was made with minimal ingredients the day before the weekly shop!)

Ingredients

Pastry

250g flour (I used a combination of 150g spelt, 50g rye and 50g polenta)

1 egg (beaten)

100g butter (cold and cut into cubed. Feel free to use a butter substitute of your choice)

Filling

1 tbsp Dijon mustard

1 medium red onion (finely chopped)

2 garlic cloves (finely chopped)

6 large tomatoes (sliced)

1 red pepper (sliced)

50g pinenuts

Generous handful fresh spinach (rinsed)

Goats Cheese (we used Capricorn Goats Cheese from Somerset)

Method

Rub the cold butter into the flour until it looks like breadcrumbs.

Using a round tipped knife, cut the beaten egg into the flour and butter mixture until it forms a dough.

Very lightly and very quickly smooth the dough into a ball, wrap, and refrigerate for 30 minutes.

In the meantime, sautee the onion and garlic in a shallow frying pan with a drizzle of olive or coconut oil and wilt the spinach in a pan draining any excess water.

Roll out the pastry on a floured work surface and line a 20cm flan tin.

Spread a 1 tablespoon of Dijon mustard over the base and top with the onion and garlic and then the wilted spinach leaves.

Slice the goats cheese around 0.5-1cm thick and place a single layer on top of the spinach.

Lay slices of tomato and pepper in a circular fashion around the tart.

Drizzle with olive oil, season, and bake in the oven at 190c for 40 minutes – until the pastry is golden and the vegetables are roasted.

Leave to cool, sprinkle with lightly toasted pinenuts and enjoy!

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★ Post Workout Smoothie ★

Multigrain Rye Bread

‘Dry Ingredients’

150g Spelt Flour

100g Barley Flakes

100g Rye Flakes

100g Rye Flour

2 tbsp Sourdough Starter Powder*

50g Sunflower Seeds

50g Linseed

Pinch of Salt

’Wet’ Ingredients

2 tbsp Malt Extract

1 sachet of yeast (around 7g)

600ml lukewarm water

Method:

Mix the yeast, malt extract and warm water in a jug.

Place the rest of the ingredients into your mixing bowl and stir in the yeast mixture.

The mixture will be loose and wet, more akin to a batter than a dough.

Pour the mix in to a lined loaf tin and leave to rise for around 45 mins.

Place on the bottom rack of your oven for around 1 hour at 200c

Try to leave to cool before slicing. It freezes very well, too!

* You can buy this online, or ask your local bakery? If you have your own sourdough starter, just add a bit of that!

Notes: I created this recipe in order to replicate a much loved bread mix by Finax for Swedish rye bread.

The darker the rye flour, the darker your loaf will be! We used a light rye flour for this loaf. Previous loaves have been more like German 'dark' bread. 

Coconut Palm Sugar

Coconut Palm Sugar

As proponents of clean eating, we are always searching for healthier alternatives and substitutes for our recipes, without compromising on taste.

You may have noticed our recent Instagram showing what store cupboard items we had been replenishing. One of the items featured was organic coconut palm sugar, so here’s a little introduction:

Coconut palm sugar has become an attractive alternative to cane sugar due to its lower glycaemic index and high levels of micro-nutrients… and because it can be substituted directly (1:1) in baking. Hurrah!

What is Coconut Palm Sugar?

Coconut sugar is made from the sap of the coconut plant which is harvested by ‘tapping’ the blossoms of a coconut tree. A cut is made and the sap is collected as it flows, in to bamboo containers. The sap is around 80% water so this is evaporated and reduced to its chosen form, crystals or a paste.

It is less sweet than cane sugar but with a molasses-like, caramel flavour similar to brown sugar and doesn’t have an overpowering coconut taste as you might expect. Just as the flavours and colours of honey can vary depending upon the bees' diet; the colour, sweetness and flavour of coconut palm sugar can vary depending on the species, the season or location of harvest and the way the "sap" is reduced.

I don’t think we’re wrong in saying that sugar and sweeteners feature highly on most people’s “Things to eat less of” list and the glycaemic index of a sugar or sweetener is something to be aware of.

Glycaemic Index

Glycaemic Index (GI) is a measurement for carbohydrate-containing foods. All carbohydrates are not equal with respect to their immediate impact on our blood sugar. Typically, simple carbohydrates such as table sugar, syrup, fruit juice, are classed as having a ‘high-GI’ and are broken down quickly by your body, causing a more rapid increase in blood glucose. The “simpler” the structure is, the faster your body will digest and absorb that food. Complex carbohydrates such as vegetables, beans, grains, have more complex chemical structures which means the digestion and absorption process will be slower, causing a more gradual rise in blood sugar levels over time.

Whilst it is important to remember that you shouldn’t judge a sugar on its GI alone, (there are other health benefits, pitfalls and ethics to consider with different sugars and sweeteners) it is a good idea to be aware of what type of sugars and sweeteners you’re consuming.

Foods are categorised as low, medium or high GI:

Low GI: 0-55

Medium GI: 56-69

High GI: 70 or greater

A few common types of sugar substitutes used in baking, and their glycaemic indexes:

White Sugar – 80

Honey - 58

Maple Syrup – 54

Coconut Palm Sugar -35

Agave Syrup – 15

Swap and Drop

Regardless of what sugar you are using, in most recipes, you can decrease the amount called for by at least 1/3 – 1/2 without affecting the quality of the end product. This is a good place to start before you even think about swapping cane sugar for an alternative.

Aside from sweetness, cane sugar performs a multitude of roles in baking, such as liquefying –e.g. as cookies bake, helping them spread and adding to their texture, caramelising, nourishing yeast and stabilizing when whipping. If there is a delicate balance, swapping can pose some problems so pick your substitute appropriately and be prepared to adjust things. Liquid natural sweeteners like maple syrup, agave or honey not only taste multiple times sweeter than regular sugar further reducing the amount needed but you will also need to reduce the amount of liquid – roughly by around 1/5th (usually 2-3 tbsp) for its liquid state.

What’s your favourite sugar substitute? Have you found any award-winning combinations (coconut sugar in salt caramel, anyone?) and have you had any absolute disasters with your substitutions? (I’m looking at you polenta and pure stevia cake!)