Mushroom, red onion and walnut tart recipe
Vegan and gluten free
Allergens: nuts (almonds and walnuts)
1 cup almond flour
1 cup oat flour
1 tsp salt
3 tbsp. coconut oil (solid)
3 tbsp. cold water (chill in fridge)
Olive oil (for frying)
425g mixed mushrooms (I used 300g white mushrooms and 125g shitake mushrooms)
¼ cup dried porcini mushrooms
½ cup boiling water (to soak mushrooms)
1 cup walnuts
1 cup of fresh parsley, roughly chopped
2 garlic cloves (crushed or finely chopped)
1 tbsp. nutritional yeast
½ tsp salt
Start by putting the dried mushrooms in a bowl and pour over the boiling water. Leave to rehydrate whilst you prepare the pastry.
In a large bowl add the almond flour, oat flour (oat flour can be made in a Nutribullet or similar – add in oats and blend until you get a flour) and salt.
Using the back of a fork crumble in the coconut oil, the mix should start to resemble a crumble topping. Add in 1 tbsp. of chilled water at a time until a ball can be formed with your hands. Split the ball into 6 smaller balls. Take each ball and press into the tartlet tin. Depending on your tin you might need to lightly grease this to stop the pastry sticking. Alternatively, on a clean work surface you can gently press the pastry out to form a circle then carefully transfer to the tin. Prick the bottoms with a fork
Transfer to an oven and bake at 160 °C fan assisted oven for 15 minutes. Then turn up the oven to 180°C and bake for a further 10 minutes or so. Leave to cool slightly before removing.
Note: as the pastry is GF and DF it is quite fragile before and after being cooked so be gentle!
In a separate pan add the finely sliced red onion and a dash of olive oil. Cook on low- medium until caramelised and soft.
Whilst the pastry is baking prepare the mushroom mix. Lightly toast in a dry frying pan 1 cup of walnuts. Remove and add to food processor. Roughly slice all the mushrooms and add to the frying pan with a dash of olive oil. Cook mushrooms down for a few minutes then add in the soaked porcini mushrooms along with the juice. Add in 2 cloves garlic and cook on medium to high until most of the liquid has cooked away. Transfer the mushroom mixture into your food processor along with the salt, pepper, nutritional yeast and chopped parsley. Pulse until mixed but don’t over pulse, you want texture not puree.
Once the pastry is cooked and out of the oven, gently remove from the tins and add to a plate. Fill the tart with the mushroom mix and red onions on top. Sprinkle over the remaining parsley.
Enjoy with a lentil side salad.
Every ingredient in this recipe has been carefully thought out to support your health and most importantly your fertility.
In particular mushrooms are a great fertility boosting food. There are substances in shiitake mushrooms which support blood pressure and circulation which is essential in providing blood flow and nutrients to our reproductive system! Not only that but mushrooms contain beta glucans which support the growth of beneficial bacteria in our gut, and a healthy microflora is fundamental for the detoxification and excretion of excess hormones. These substances can also help to balance our blood sugar levels which in turn can support all our hormones systems including reproductive. Mushrooms are anti-inflammatory and also contain selenium which is necessary for thyroid function as well as sperm viability and motility.
The walnuts in this recipe are a wonderful source of vegetarian omega 3. Omega 3 is anti-inflammatory and studies show it can help to improve the quality of our eggs. Omega 3 may also improve sperm motility.
Walnuts are also a great source of vitamin E which the body uses as an antioxidant and can also support our cervical mucus levels. Low levels of vitamin E have sometimes been found in men with fertility problems, so there is no harm increasing your dietary source of this vitamin.