An over indulgent winter has prompted a much needed kick-start to spring cleaning house, mind and body. The onset of spring brings such a colourful array of fresh produce that it makes the transition to healthy eating that much easier to adopt.
Fennel is definitely one of my favourite vegetables; which I enjoy both raw and cooked. Its versatility and its sweet aniseed flavour makes this a wonderful vegetable to work with. Sweet or savoury, cold or hot this bulb of goodness is too often under-rated as a vegetable of choice with home cooks. Alas restaurants are falling over themselves with the myriad ways of including fennel into dishes.
The coconut, fennel and egg combination in this pie dish produces a light and fluffy soufflé or frittata style filling which provides the perfect contrast to the flaky pastry cases. It seems decadent but it’s low fat and healthy.
An over indulgent winter? These Coconut and Fennel pies are a great way to kick-start a healthier eating regime for the upcoming summer months.
Preparation Time: 60 Minutes (includes 50 minutes resting time for the dough)
Cooking Time: 30 minutes
Makes: 2 servings
Ingredients Making the Pastry ½ Cup Almond Flour
¼ Cup Rice Flour
½ Teaspoon Sea Salt
2 Tablespoons Arrowroot (Tapioca Flour)
3 Tablespoons Coconut Oil
4 Tablespoons Ice Cold Water
1 Teaspoon Fennel Seeds
Making the Coconut and Fennel Filling 150ml Coconut Milk 2 Eggs
½ Teaspoon Nutmeg
1 Tablespoon Dried Oregano
1 Fennel (finely sliced)
Pinch of Sea Salt and Ground Black Pepper
Sift together the rice and almond flour, sea salt and arrowroot into a large bowl.
Add the coconut oil and water and using your hands knead the ingredients into a dough. Shape the dough into a ball.
Flour, salt, coconut oil and water and a little kneading will provide you with a light dough for the pastry cases.
Wrap the dough in cling wrap and rest in the refrigerator for 50 minutes.
While the dough is resting, combine the Coconut Milk, eggs, nutmeg, oregano, salt and pepper in a small bowl and whisk thoroughly. Pre-heat an oven to 190 degrees.
Remove the dough from the refrigerator and divide the dough into either one large or two individual pie tins. Divide the dough into two equal parts.
Roll the dough thinly and place the dough into the pie tins, pressing the dough into the bottom and sides of the tin.
Prick the base of the pastry to stop the pastry from rising as it bakes.
Combine the coconut milk, eggs and herbs and spices to create the filling and pour into the pastry cases.
Spoon the coconut and egg mixture into the pie cases and top with finely sliced fennel.
Add the fennel to the egg and coconut mixture.
Bake the pies until the pastry is golden and crispy for approximately 30-40 minutes.
Serve immediately while hot (can also be eaten cold) with a side salad of tomatoes, cucumber and olives.
Bake the pies until the pastry is golden and crispy.