I’m finding it really hard to write this post at the moment as my Dad has just arrived in prelude to my sisters wedding in a few weeks time. I am super distracted by wanting to catch up on the past months, exciting about the pending wedding, excited about finishing up this post and going out to the back yard to ‘bogan it up’ around the fire with my Dad and my husband. (Boganing is the new term I’ve coined for my husband burning cut up pieces of the ripped out stud walls in the old hot water service we pulled out of the house when we first moved in).
Focus Jessica, let’s talk about the tarts.
I’m actually really excited about these tarts. Realistically they can be filled with any fillings you like. You can make mini tarts like I have here, or use the recipe base to make one big tart (called volta – in house ‘cat’ joke). The toppings are endless. I’ve made some of my favourite combinations here with a focus on the concept of breakfast tarts. There is a bit of time in preparing the bases, so these are certainly a weekend breakfast, or you could prepare the dough the night before and leave it in the fridge for the morning.
What will really make these breakfast tarts stand out is the quality of ingredients that you choose to adorn them with. I really implore you to use the juiciest and tastiest tomatoes for instance, or house smoked bacon free of nitrates if possible. Seasonal fruits either poached or cut up on top will always be a knock out too.
Nutritionally these tarts are a great base already loaded with complex carbohydrates, protein and fats. The tarts are also full of fibre, which is quite different from the puff pasty bases usually used in these types of recipes. Because the tart bases are already so jam packed with macronutrients, it means that the toppings can be as diverse as you like. If you want to just go light on with some fruits or spreads, you can still be assured your are getting enough to keep you going for a few hours. This is a nutritionist’s wet dream, because those of you who just like a spread of avocado or nut butter on toast for breakfast are never getting enough protein. These tarts solve that problem making me tremendously happy indeed. It just means you need to get your tart on more often if you are a vegemite or jam lover.
That’s about everything I wanted to share with you about these delightful sweet & savoury breakfast tarts. Realistically the pictures here speak all the words that are needed anyhow don’t you think? I’m off now to get my bogan on with the boys under the clothesline.
sweet & savoury breakfast tarts
- serves
- makes 4 tarts
- preparation time
- 30 minutes + 30 minutes resting time in fridge
- cooking time
- 20 minutes
ingredients
- 1 & 1/2 cups sorghum flour (or buckwheat flour)
- 1/2 cup almond meal
- 1 good pinch salt
- 2 teaspoons pysllium husks
- 2 free range eggs
- 1/4 cup macadamia nut oil or extra virgin olive oil, or melted coconut oil
- // tart one //
- avocado, baby truss tomatoes, egg, thyme
- // tart 2 //
- pesto, free range egg, free range nitrate free bacon
- // tart 3 //
- cherries, honey, mint
- // tart 4 //
- peanut butter, pear, black strap molasses
method
In a large mixing bowl combine sorghum flour, almond meal, salt and psyllium husks. Make a well in the centre and crack in eggs and add the oil. Combine with a wooden spoon then use your hands to bring to a dough. Knead the dough for a minute to bring it together nicely, then wrap in cling wrap and place in the fridge for 30 minutes (this helps harden the oil and makes it easier to press out).
After 30 minutes take the dough from the fridge and cut it into 4 even pieces. Now use a combination of your hands and a rolling pin to push dough out into a rough circle, about ½ cm thick. The dough will crumble a little, so just nudge it back into shape with your hands.
Pinch the sides of the tart bases and push up to create a little shelf edge that will help hold the tart filling.
Now its time to fill your tarts! I’ve used the above combinations, but you can use whatever you like. I suggest something saucy as a base so your tarts aren’t too dry, like pesto, avocado, nut butters, pasatta for example. Then add additional toppings of choice and finish with some fresh herbs or a drizzle of your favourite syrup.
For these tarts specifically;
{tart 1} top with generous amounts of avocado, an egg, a few baby truss tomatoes and some thyme leaves.
{tart 2} smear tart generously with pesto, top with an egg and a rash of bacon
{tart 3} top tart with cherries and mint leaves, then serve with ice cream and more fresh mint.
{tart 4} smear tart generously with peanut butter, then top with sliced pear and a good drizzle of black strap molasses.
Bake tarts in the oven for 20 minutes. If not eating tarts straight away, allow to cool then store in a container for 2 days, then freeze.
nutritional information
- These tarts are rich in fibre, protein and quality fats providing a good base of macronutrients for your chosen toppings of choice. The flours used are rich in B vitamins and magnesium, along with the calcium rich almond meal. Often gluten free products, especially pre packaged options are devoid of fibre dense grains as found in these tarts.
Jessica Cox is a qualified practicing Nutritionist with a Bachelor Health Science (Nutrition) and over 15 years of clinical experience. She is the founder and director JCN Clinic, published author and established recipe developer. Jessica is well respected within health and wellness space for her no fad approach and use of evidence-based nutrition.
