Eggs and Spinach Tart [Dairy free, Gluten free, Grains Free, Low Carb, Sugar Free]
Eggs, the basic foodie necessity in living a low carb lifestyle, the protein ingredient that is filling, and nutritiously advantageous in its plethora of uses, from raw in protein shakes, and bullet proof coffee, to cooked in various forms.
I prefer my eggs cooked, thank you very much – I’m old school like this, but, if raw eggs work for you, then by all means enjoy it this way 🙂
Since 2013, I’ve been blogging a variety of egg muffins with veggies and meat fillings that generally hit the spot in quick egg muffin preparation which holds well refrigerated for at least 3 days. Add eggs to a jug, whisk them well, season as preferred, add in the filling of choice and simply pour them into muffin pans and bake. They do look beautiful as you observe them rising and your grin in excitement and hunger, with eager anticipation of tucking into them! Voila! They’re done, you remove them from the oven and they release all that air that’s built up and start looking like deflated tyres….but they’re still edible and tasty, all the same!
I’ve evolved in my 4 years of healthy foodie blogging and I push my boundries to create attractive and nutritious food – thanks to my observing skilled ancestors and my special mum who made simple food taste scrumptiously good. Armed with this inspiration, I base much of my meals on tried and tested just like Mum and Gran cooked cooking methods.
This recipe includes braised spinach, as dear Gran and Mum made, zhoosed up to create a tart – not a quiche, as the only liquid in this recipe is egg. A firm and well-textured tart mind you, with the addition of nut flour – neutral tasting almond flour – just a little to give it volume and brilliant holding consistency. I can’t do “limp” egg muffins anymore.
The beauty in this recipe, is that it gives you carte blanche to add your favourite fillings. Never compromise on taste though, to keep you going in your healthy lifestyle, don’t shortcut your way to creating really delicious, simple foods – a braise in onion and garlic with lashings of simple seasoning as preferred, adds beautiful taste depth to most veggie and meat dishes. This is a tip worth its’ weight for weight loss 🙂
The braised spinach in this recipe which literally takes 10 minutes to cook, adds to the taste in this egg tart. The recipe begins with the braised spinach, which on its own as a side veggie to a main meal, is fabulous. This egg-bake can be enjoyed for all meals, as a pre or post work out option, served on its own, with salad and / or veggies as you enjoy it.
200g spinach (washed well and drained of all water)
1 tblsp extra virgin olive oil OR ghee
½ small onion, finely sliced
2 cloves fresh garlic, chopped
½ small tomato, chopped
Himalayan / Sea Salt to taste
Optional: 1 dried red cayenne chilli, chopped
- Add the fat of choice into a small pot on medium-high stove to heat.
- When the oil is hot, add in the onions and allow to saute for a few seconds, then add in the garlic and if using, the dried red chilli. Saute for about 2 minutes until the onions and garlic begin to change a light golden hue.
- Add in the spinach, and chopped tomato and mix all the ingredients well to combine.
- You will note that the spinach has reduced considerably.
- Now add in the salt sparingly. Mix well and allow the spinach to absorb the liquid. Turn up the heat for a minute or for the liquid to dry up.
- Remove from the stove top and allow the spinach to cool slightly.
EGG AND SPINACH TART
4 large eggs, whisked and lightly season as preferred.
¼ cup almond flour
200g cooked spinach
1 tsp bicarbonate of soda + ½ tsp cream of tartar OR 1 tsp baking powder
Himalayan / Sea Salt and Black pepper for basic seasoning
- Preheat a conventional oven to 180º C.
- Lightly grease a tart pan (I used a rectangular flan pan – the base is removable)
- Using an electric hand blender, whisk the eggs until light and fluffy.
- Add in the almond flour and the rising agent, and seasoning and whisk again to mix all the ingredients well.
- Now add in the cooked spinach and using a wooden spoon, combine the spinach and egg mixture well.
- Pour the mixture into the tart pan, garnish as desired, and bake for 12-15 minutes, until the tart springs back to your touch.
- Remove from the oven, allow to cook for about 2-3 minutes, slice and serve as desired.
- If making a larger (double the amount of eggs and spinach) volume for a few days consumption, note that this tart will store well in a sealed container, refrigerated for up to 3 days.