Broccoli, Asparagus and Spinach Tart
A wholesome and mouth watering dish, which can be served on it’s own for a light lunch or turned into a more substantial dinner by serving with potatoes or couscous
30 – 45 mins Serves 6 – 8
1 packet Dorset Organic Shortcrust Pastry (375g)
6 sticks Asparagus
175g Broccoli,
100g Fresh Spinach
1 Onion
150g of grated parmesan or mature cheddar cheese
200g Half Fat Creme Fraiche
5 Eggs
10 Cherry tomatoes sliced in half
1 packet fresh chives, chopped
Sprinkle of pine nuts
Olive oil
- Preheat the oven to 170 degrees, and grease and flour your flan dish (approx 28 cm)
- Roll out pastry and then place over the dish, carefully moulding it to fit. Ensure pastry comes just over the sides of the dish ( as it will shrink as it cooks) and trim off any excess.
- Bake blind with beans or lentils, lined with grease proof paper, or according to instructions on the packet for 10 minutes or so until lightly browned around the edges
- Take out from the oven, remove the beans etc and bake for a further 10 minutes
- Slice the broccoli florets in half and then in half again, and place the asparagus and broccoli in the steamer (or boiling water) for no more than 5 minutes. Just enough to very slightly soften.
- In a jug, lightly beat the eggs, add the crème fraiche, most of the cheese and the chives. Beat again and season.
- Add a couple of tbsp of olive oil to a small frying pan and cook the onions for a couple of minutes until translucent. Add the spinach, turn off the heat and cover with lid for a minute or so. You do not want to cook the spinach, just wilt it slightly.
- Take the pie dish from the oven and spread the onions and spinach across the base.
- Take the broccoli, and asparagus and lay this evenly across the pie.
- Place the sliced tomatoes in between the vegetables and then pour your egg mixture evenly across your pie
- Sprinkle with the remaining cheese and pine nuts and place in the oven for approx 20 minutes.
- Serve with plenty of fresh green salad.
HEALTH BENEFITS
Asparagus
Asparagus and it’s health properties are really quite amazing and far too comprehensive to list here. It is literally packed nutritionally and can work effectively as a diuretic and anti inflammatory strengthening and cleaning the gastrointestinal tract and colon. After orange juice, it is the second most powerful source of Folic Acid which has been found to prevent birth defects, help to fight cancer as well as liver and heart disease.
Asparagus, often noted as an aphrodisiac, can also help to relieve menstrual cramps and assist with some fertility problems. It is a natural detoxifier, and high in anti oxidants, therefore it may contribute to slowing down the aging process, while helping to lower cholesterol and reduce blood pressure. Asparagus also supports the health of our eyes and may help prevent cataracts.
Finally, also an excellent source of Vitamin A, Vitamin C, Vitamin K, Calcium and Iron.
