Better Living Through Local Foods
By: Katherine Rossmoore
As a nutritional health coach, I am not a big fan of the Paleo diet, (eat meat but eliminate all grains, flour, sugar and dairy) or any “diet” that eliminates whole categories of food, other than eliminating processed and chemical-laden foods and trans-fats. However, I must say there is something healthy and yummy and luscious about this nut-based gluten-free crust. I adapted this version from Elena’s Pantry (a Paleo-based blog with lots of gluten-free baking) who uses pecans instead of walnuts. I made it with pecans the first time, and found it was easier to work with, but a bit on the sweet side for a savory tart.
The filling I just threw together based on what I thought would go with a whole mess of fresh local chard I’d scored from Rise and Shine Farm in Marshfield (1st winter Marshfield Farmer’s Market), and I was lucky enough to have good feta cheese and a black olive tapenade in my fridge! I must say that having favorite flavor ingredients in your fridge and pantry is the key to delicious healthy eating!
Paleo Crust (adapted from Elena’s Pantry)
- 1 ½ Cups walnuts
- 1-2 eggs
- 1 Tablespoon coconut flour
- 1/8 teaspoon sea salt
- Place nuts in a food processor and pulse until texture of pebbly sand.
- Pulse in egg (original recipe called for one egg which worked great for the pecans but the walnuts need more liquid), coconut flour and salt until mixture forms a ball; add the second egg if the crust is to dry.
- Grease a 9-inch tart pan.
- Using your hands, press crust onto bottom and up sides of tart pan.
- 1 large bunch of Swiss chard with center tough rib removed and the leafy parts coarsely chopped
- 1 medium onion, chopped finely
- 2 Tablespoons olive oil
- 1 cup of good feta cheese, crumbled (goat’s milk or sheep’s milk tastes best)
- 2-3 Tablespoons black olive tapenade (or a good handful of calamata olives, chopped finely)
- 3 eggs
- 1 Cup milk
- Salt and pepper to taste
- Optional: pinch of cayenne pepper and dash of thyme
- Heat the olive oil in a large pan and add the chopped onions and chard.
- While chard is cooking, spread the olive tapenade over the crust bottom, and then crumble the feta cheese on top.
- Make a custard by whisking the eggs and milk together, adding salt and pepper to taste.
- Once the chard is cooked, sprinkle with optional seasonings, (or not.) Using a slotted spoon, spread chard mixture on top of the feta and olives and then pour the egg mixture on top.
- Bake at 375° for 50 minutes, or until center no longer jiggles.
Another key to delicious eating is to use the best ingredients you can. I believe that the sheep’s milk and goat’s milk feta is far better-tasting than the cow’s milk, pre-crumbled feta you can buy. Both are available at local supermarkets and Trader Joe’s. Both are also worth trying for individuals who are lactose-intolerant.
For more yummy and nutritious recipes, find me on Facebook at Better Living Through Foods Health Coaching or visit my website at www.betterlivingthroughfoods.com
Katherine Rossmoore is a health and wellness coach, food lover, yoga teacher and writer. Find her at www.betterlivingthroughfoods.com or “like” her on Facebook Better Living Through Foods Health Coaching.