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–+ servings

Mediterranean Ham and Spinach Tart

Lunch
Baking eggs with home-cooked ham, spinach and topped with some gruyère or cheddar cheese is as tasty as it sounds. The base is entirely nutritious too! It combines almonds and oats to make a biscuit-like base that you will really enjoy.
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Calories618kcal
Carbs19.2g
Protein30g
Fats47g
For Rest Day
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Performance Benefits

A great high fat, high fibre meal that will keep you feeling satiated throughout the day, making it great for a rest day.
Health Benefits

This recipe is an excellent source of calcium, which helps build and maintain strong bones.
Expert Tips

This dish can be enjoyed for lunch or dinner and tastes great cold too.

Equipment

  • Oven
  • Tart tin
  • Medium bowl
  • Non-stick pan
  • Wire rack

Ingredients

For the crust

  • 3 tbsp Coconut oil
  • 120 g Almond flour
  • 50 g Oat flour (If you are unable to find oat flour, simply grind porridge oats in a food processor until ground to a powder-like consistency)
  • ¼ tsp Salt
  • 1 tsp Rosemary leaves (chopped)
  • 1 tsp Ground pepper
  • 20 ml Water

For the filling

  • 5 Free-range egg
  • 1 tbsp Extra virgin olive oil
  • 1 Red onion (chopped)
  • 3 handful Baby spinach
  • ½ Red bell pepper (finely chopped)
  • ½ Yellow bell pepper (finely chopped)
  • 100 g Ham (cooked and crumbled)
  • 150 ml Milk
  • ½ tsp Salt
  • ½ tsp Ground pepper
  • 60 g Cheddar cheese (grated)
4

Instructions

  • Preheat the oven to 180°C.
  • Using coconut oil, lightly brush an 18cm loose bottom tart tin and set aside.
  • Place the dry ingredients into a medium bowl and combine with a wooden spoon.
  • Add softened coconut oil and mix with a spoon until combined. Add in the water, starting with just 1 tablespoon. Combine with your hands until the mixture begins to hold together.
  • If the dough is not holding together, add another tablespoon of cold water. Press into a ball.
  • Place the dough ball into the prepared tart tin. Starting from the centre of the dough, press into the tart tin evenly working your way out to the sides.
  • Press the dough up the sides evenly and pierce the bottom of the crust with a fork a few times.
  • Partially bake for 15 minutes.
  • While the crust is baking beat the eggs and set aside.
  • Heat the oil in a non-stick pan and cook the onion, spinach and peppers. Then add this to the beaten eggs along with the milk, ham and seasoning.
  • Remove the base from the oven and allow to cool on a wire rack for 5 to minutes before adding the filling ingredients.
  • Sprinkle the cheese on top and bake for another 15 minutes.

Notes

1 portion of "Mediterranean Ham and Spinach Tart" is equivalent to 370g.

Nutrition

Serving: 1servingCalories: 618kcalCarbohydrates: 19.2gProtein: 30gFat: 47gSaturated Fat: 16.7gPolyunsaturated Fat: 6gMonounsaturated Fat: 20.3gTrans Fat: 0.15gCholesterol: 310mgSodium: 781mgPotassium: 1011mgFiber: 9.3gSugar: 9.3gVitamin A: 1313ugVitamin C: 126mgCalcium: 393mgIron: 4.9mg
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