This recipe is a super-quick one for all the family, packed with nutrients and easy to make it will become a regular family treat meal! Although it contains pastry which is naturally high in fat there are lots of incredible veggies in this dish.
The spinach and swiss chard in this recipe contain high levels of lots of vitamins and minerals including iron, folic acid, vitamin K, potassium and calcium. Swiss chard contains a chemical, syringic acid, known to help regulate blood sugar levels making it a great healthy choice.
Eggs are a great vegetarian source of protein, healthy fats as well as vitamin D – essential to help the body absorb the calcium from the leafy greens. Finally garlic is a fantastic prebiotic providing nutritious food for your gut bacteria, it also has antiseptic and blood pressure-lowering properties as well as adding loads of flavour.
Eating a wide variety of vegetables is also known to help increase gut bacteria diversity, don’t worry if you don’t know much about the benefits of looking after your gut microbes – there’s a whole other blog on that coming soon!
Feeling hungry? Here’s the recipe!
Easy 3-Veg Florentine Tart Recipe (Serves 4)
1tbsp extra virgin olive oil
1 large courgette cut into ½ cm disks.
200g swiss chard and/or spinach (any thick stems chopped up and separated)
2 garlic cloves, finely chopped
2tsp plain flour
Nutmeg, black pepper and salt to taste
2 large tablespoons full fat cream cheese or alternative
1 pack of pre-made palm-oil free puff pastry sheet (or block rolled out to ½ cm thick)
4 eggs plus one extra for glazing
A small amount of cheese to grate over (I used Emmental)
Large side salad to serve
- Preheat the oven to 180°C fan.
- Put the oil, garlic cloves, courgette slices and any chopped up chard/spinach stalks in a large non-stick frying pan and heat gently until completely softened.
- Add the spinach/chard leaves and wilt.
- Stir in the flour and cook out for 1 minute before stirring in the cream cheese, a pinch of grated nutmeg, salt to taste and ½ tsp ground black pepper. Once evenly distributed throughout the mix remove from the heat and set aside to cool slightly.
- In the meantime, place the sheet of puff pastry on a piece of baking parchment and egg-wash the edge. Fold over around 1-2cm of pastry to make a border.
- Prick all over the centre of the pastry sheet with a fork to help prevent the pastry from rising then egg-wash the whole sheet and pop it into the oven for 15 minutes.
- After 15 minutes remove it from the oven, press down the centre with the back of a fork or a fish slice.
- Arrange the courgette slices around the pastry sheet before tipping in the chard/spinach and cream cheese mixture, making 2 wells in the mixture in which to crack the eggs (4 if serving 4 people).
- Crack in the eggs then grate over a small amount of cheese to add a bit of extra flavour.
- Put back into the oven for 15-20 minutes or until the eggs are cooked through and the pastry is golden brown.
- Remove from the oven and serve. This dish can be served warm straight from the oven or chilled and eaten cold as a picnic or packed lunch.