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  • Tracey Raye

Spinach, Almond & Tofu Tart

Updated: Jan 31


This is a deliciously moorish tart which can be enjoyed both hot and cold. This recipe is particularly beneficial for all my ladies out there who are seeking hormonal balance.

Breaking down the benefits:

  • The high fibre content in spinach supports the breakdown of an enzyme called b-glucouronidase, which left undisrupted can break bound oestrogen on its way to be eliminated from the body and allow it to re-enter circulation instead.

  • Flaxseeds are a rich source of a type of fibre called 'lignans'. These bind to oestrogen in the digestive tract, thus preparing it for efficient elimination from the body.

  • Tofu. Now soy is a rather controversial food, especially when it comes to hormonal health. While there are a number of studies to suggest that the phytoestrogens in soy products can have a negative effect on hormonal balance; these studies have largely been conducted using highly processed, isolated forms of soy -which I certainly do not recommend. On the flip side, several studies have discovered an array of hormonal benefits from including traditional forms of fermented soy, such as tempeh, tofu, miso and natto in the diet. In particular, these forms of soy have demonstrated positive effects on common symptoms of menopause, especially hot flashes.

  • Finally, almonds increase levels of the adiponectin hormone which has been found to support the regulation of blood sugar levels. As blood sugar imbalances are a common occurrence among those struggling with hormonal imbalance, almonds are a great weapon to have in your arsenal!

Ingredients:

For the base:

  • 1 cup almond flour*

  • 1 cup oat flour*

  • 1 tbsp ground flaxseed (soaked in 3 tbsp water)

  • ½ tsp Himalayan salt

  • ½ tsp ground black pepper

  • 1 tsp dried rosemary

  • 1 tsp dried thyme

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1 tbsp extra virgin olive oil

  • 1-2 tbsp water, as required

For the tart filling:

  • 1 block firm tofu

  • 1 tbsp extra virgin olive oil

  • 1 large (or 2 small) red onions, finely sliced

  • 3 cloves of garlic, minced

  • 5 cups of baby spinach

  • 1 cup of fresh basil, roughly chopped

  • 2 tbsp nutritional yeast

  • 1 tsp smoked paprika

  • salt & pepper to taste

*Almond and oat flour can be easily (and cheaply) prepared by blitzing whole blanched almonds or oats in a food processor until finely milled.

Method:

  1. Preheat your oven to 180c and lightly grease your tart pan or pie dish (for a thinner crust, use a 10-inch pan; 9-inch is sufficient for a slightly thicker crust).

  2. Combine all of your dry base ingredients in a bowl. Whisk together the flax and water mixture until it becomes a thicker, gel-like consistency.

  3. Make a well in your dry ingredients and add the flax and oil. Mix until almost combined, adding water until it forms a soft, slightly sticky dough.

  4. The easiest way to achieve an even crust is to crumble the dough evenly across the pan and then press it together until it forms a smooth, even base. Using a fork, poke a few holes across the dough to avoid rising during cooking.

  5. Place the base in the oven and cook for 12-15mins or until it is golden brown and firm to touch.

  6. While the base is cooking, you can prepare the filling. Lightly sauté the onions, garlic and spinach in a large pan. Set aside to cool.

  7. Using a hand blender or food processor, blend together the tofu and the remaining ingredients. Add the spinach mixture to your tofu and combine. If it is slight thick, add a splash of milk to make it creamy.

  8. Spoon the mixture into your baked crust and smooth evenly across the top. Bake in the oven for a further 30-35minutes until the tart is firm to touch.

  9. Allow to sit for 15-20minutes before serving. I love this tart served at room temperature with a healthy serving of rainbow slaw on the side.

  10. Surprisingly, this tart freezes quite well or can be kept in the fridge for up to 5 days. For best results, always reheat in the oven.

Enjoy x

Tell me, what’s your favourite tart recipe?

#hormonalhealth #greenvegetables #almonds #tofu #vegan #plantbased

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