Growing up in the 80’s, beetroot graced the table of many a braai. I shunned it like the outcast I thought it was. I only came to appreciate it because of Yotam and Sami, the founding members behind the Ottolenghi Empire. They have a way with vegetables I never thought possible. Sami Tamimi inspired these Beetroot & Caramelised Onion Mini Quiches from his Falastin Cookbook, Beetroot and Feta Galette. I made the beetroot and onions the day before and wanted a quick version for a mini quiche recipe. They reheat in the air fryer at 170°C for 6 minutes. The spinach and goat’s cheese salad are a great balance of flavour with these quiches

Beetroot is a vasodilator. Beetroot contains nitrates that convert to nitric oxide, a compound that relaxes and widens blood vessels, leading to improved blood flow and lower blood pressure. This effect can result in a reduced heart rate and lower oxygen demand at rest and during exercise. I read Michaell Mosely’s Just one Thing and it’s on his list of just one thing to eat to help improve your health. I have spent a good part of this year implementing his advice and my doctor said I could stop my blood pressure medication. Please consult with your health care professional before you make any changes to your current regime. I did my part at home through exercising and eating a vegetable rich diet along with nuts and seeds and good oils. You know what I eat if you follow me here. I love meat but what I have done is reduced the quantity per meal and added beans and legumes to add vegetable protein. I also started hormone therapy that works. For 3 years I tried to follow the bio-identical hormone replacement therapy compounded by two different doctors. This did not work for me at all and after listening to an interview with Mary Clare Haver and buying her book The New Menopause did I relent. I visited my gynaecologist who immediately put me on a list of therapy to sort out my long list of symptoms. I enjoy coffee and spicy foods too, these are a no-no if one battles with hot flashes. I am prepared to have a hot flash or two so I don’t have to give those up. I’m allowed to be a work in progress. Anyway what I am trying to say os eat more beetroot. I have a few beetroot recipes for you to enjoy and if you have a juicer, fresh raw beetroot juice is delicious juiced with ginger, apple and celery.

Beetroot and Caramelised Onion Mini Quiches

Crispy crumb pastry and sweet beetroot and caramelised onions are a perfect blend of flavours, textures and colour

Servings 4

Cook Time 2 45

Ingredients

Pastry

125 g cake flour
65 g butter
1/2 tsp salt
30 g crème fraiche
Iced water
1 egg beaten for egg wash optional

Filling

1 egg
65 g feta cheese
70 g crème fraiche
2 tbls milk
1 tsp origanum
4 cooked baby beetroot sliced in 2mm thickness
4 tbls caramelised onions

Salad Garnish

4 handfuls baby spinach
4 tbls pecans toasted and chopped
4 pickling cucumbers
4 tbls Olive oil
4 tsp balsamic glaze

Instructions

Add the flour and butter to a food processor and blitz to blend into breadcrumbs
125 g cake flour, 65 g butter
Add the salt and crème fraîche and blitz again
1/2 tsp salt, 30 g crème fraiche
Drizzle in ICE water by the tablespoonful until the pastry comes together to form a dough.
Iced water
Divide into 4 x 65g dough balls
Roll out each ball and line 4 x 12 cm quiche dishes. Place in fridge until oven is heated
Preheat oven to 200°C Bake pastry cases for 10 to 12 minutes Brush with egg wash if using
1 egg beaten for egg wash
Make the custard in a bowl by adding the egg, feta, crème fraîche and milk. Use a stick blender to blend to a smooth consistency. Season to taste and add 1 teaspoon of oreganum and blend to combine
1 egg, 65 g feta cheese, 70 g crème fraiche, 2 tbls milk, 1 tsp origanum
Line the base of the pastry cases with caramelised onion and beetroot Pour over the custard Bake 30 – 35 minutes until custard is set and golden blonde.
4 cooked baby beetroot sliced in 2mm thickness, 4 tbls caramelised onions
Divide the baby spinach, pecans, goats cheese and cucumber amongst 4 serving plates and place the mini quiches next to the salad. Drizzle with olive oil and balsamic glaze, Serve warm
4 handfuls baby spinach, 4 tbls pecans toasted and chopped, 4 pickling cucumbers, 4 tbls Olive oil, 4 tsp balsamic glaze

Notes

4 precooked baby beetroot. Wrap each beetroot in tinfoil and bake in oven at 220ºC for 90 minutes. I usually bake a couple of bunches of beetroot at a time and keep in the fridge for salads or quiches and tarts.

4 tbls caramelised onion see https://freshkitchen.co.za/caramelized-thyme-onions/

Course: Light Meal, Lunch

Keyword: beetroot, caramelised onions, Pastry