Here is a Nutritious Recipe for you to make and spoil your Mum on Mother's Day
Silver beet is a good source of Vitamins and minerals, including Vitamin A, C, E, Folate, Vitamin B6, Magnesium, Manganese, Potassium, Copper, Calcium and Iron. Silver beet is a great source of antioxidants and has anti-inflammatory benefits. It’s also very low in calories, great for keeping iron deficiency at bay and boosting your immunity. The leaves also contain at least 13 different polyphenol antioxidants, one of which is good for regulating blood sugar. Phytonutrients are also found in silver beet including carotenoids (lutein and zeaxanthin) and some flavonoids. If you’re not using silver beet yet, now is the time to start.
This tart crust is made from Chickpeas which are a great source of plant-based protein and fiber, iron, zinc, phosphorus, B vitamins and more. Chickpeas supports blood sugar levels, increase satiety and support weight loss, improve digestion with the high fiber content, are a great source of protein and have been shown to protect the heart against heart disease and also reduce blood pressure. This tart is guilt free so enjoy it 🙂
Silverbeet and Ricotta Tart
2 cups chickpea (besan) flour
1/3 cup extra virgin olive oil
2 tbsp mixed dried herbs
1 tsp sea salt
2 Tbsp organic pine nuts
2 Tbsp organic extra virgin olive oil
1 red onion, finely chopped
3 cloves garlic, crushed and chopped
4 cups of silver beet, chopped (chop stems finely)
1 cup parsley, finely chopped
1 lemon zest, finely grated
2 free range eggs
Season with Salt and Pepper
- Preheat the oven to 180C.
- Make the crust by whisking together the chickpea flour, olive oil, salt, mixed herbs and water and required to form a malleable, slightly sticky dough.
- Roll out the pastry as needed on a floured board.
- Prick all over the pastry with a fork, cover the pastry with a layer of foil and place either pastry weights or some dry beans or rice on the foil.
- Bake for 15 minutes, remove from oven, remove the foil and leave to cool, now make the filling.
- Sauté the onion in olive oil until soft. Add garlic and silver beet and cook for a few minutes over low heat. Put on the lid to help it steam and wilt.
- In a bowl, mix together the ricotta, eggs, parsley, lemon zest, salt and pepper, pine nuts and pepper. Then add in the silver beet mix and combine.
- Pour the mixture onto the pastry crust and sprinkle with addition pine nuts.
- Bake for 30 minutes until cooked and golden. Enjoy!
This recipe teams up well with a cherry tomato and red onion salad with a balsamic and olive oil dressing, Delish! This recipe is by Diana and she can be found at the Kingsford and Surry Hills Clinics.