I was recently listening to a podcast (The Model Health Show for anyone who is curious), and a functional M.D. was relaying his wisdom on all things metabolism. When asked what kinds of meals he recommends to optimize nutrient density, he replied with the four categories: Smoothies, Salads, Soups, and Scrambles.
I loved this immediately. Not only due to my affinity for alliteration, but because it is simple and makes sense. Within each is the ability to add in a variety of food and flavor, resulting in a nutritious and delicious meal. Smoothies and soups can also also be great options to give your gut a break, because the method breaks down the food for you, and the consistency is easy on your digestion.
For me, scrambles would be the one I wouldn’t think of, I applaud the speaker for including it. Eggs are not only a nutritious food (full of protein, healthy fat, lutein for example), but again, you can add in other ingredients to boost the health benefits even further.
If scrambling eggs aren’t your thing, perhaps try frittatas. The consistency is what I personally prefer, and you can still add in many plants as possible. I opted for fennel in this recipe because I believe it is underused. While the taste can be acquired one eaten raw, when roasted, it brings out a natural sweetness and softens its tough texture. Fennel is a good source of vitamin C, potassium, and calcium. Try this recipe next time you want to give an egg tart a go, and enjoy it at any time of day!
Roasted Fennel and Broccoli Egg Tart
Equipment
- stand/hand-mixer
- plastic wrap
- baking sheet
- parchment paper
- 9-inch tart pan with a removable bottom
Ingredients
For the Crust
- 1¼ cups almond flour
- 2 tablespoons tapioca flour or arrowroot starch
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon sea salt
- black pepper to taste
- ¼ cup + 2 tablespoons melted coconut oil
For the Filling
- 1 cup thinly sliced fennel (equals about 1 bulb; for a video on how to cut fennel, click here)
- 1 cup chopped and packed broccoli or broccolini florets
- 2 tablespoons olive oil or avocado oil
- sea salt and black pepper to taste
- 3 eggs, beaten
- ¼ cup dairy-free milk of choice
- ¼ cup Miyoko’s Kitchen garlic and herb "cheese" (or goat cheese if you can tolerate dairy)
- 1 teaspoon garlic powder
Instructions
- Make the crust. In a large bowl or stand-up mixer, combine the almond flour, tapioca flour or arrowroot starch, garlic powder, onion powder, and sea salt. Stir to blend
- While beating on medium speed, incorporate the coconut oil, continuing to beat (and increasing the speed as you need to) until a crumbly dough is formed. Gather the dough into a ball and wrap tightly in plastic wrap. Refrigerate for 15 minutes.
- Meanwhile, preheat the oven to 350 degrees. Line a baking sheet with parchment paper. Place the fennel and broccoli or broccolini florets on the baking sheet, coat in oil and season with sea salt and black pepper. Roast for 25 minutes, then remove from the oven and set aside until ready to use.
- Grease a 9-inch tart pan with a removable bottom. Remove the ball of dough from the refrigerator. You can either roll the dough out between two sheets of parchment paper until about ¼ inch thick, or use your hands to flatten the dough in the bottom of the pan until even. Discard any excess dough. Pre-bake the crust for 10-12 minutes until slightly golden brown.
- In a medium bowl, combine the beaten eggs and dairy-free milk. Whisk until blended. Fold in the roasted fennel and broccoli florets, Miyokos cheese or goat cheese, garlic powder, and more sea salt and black pepper if desired. Whisk until everything is combined.
- Pour the egg mixture over the crust in the tart pan. Bake for 30 more minutes. Allow the tart to cool in the pan for at least 30 minutes before removing and slicing. Serve warm or keep loosely covered with tin foil and reheat when ready to enjoy.
