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.
: 60 Minutes (includes 50 minutes resting time for the dough)
: 30 minutes
: 2 servings
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
½ Teaspoon Nutmeg
1 Tablespoon Dried Oregano
1 Fennel (finely sliced)
Pinch of Sea Salt and Ground Black Pepper
Flour, salt, coconut oil and water and a little kneading will provide you with a light dough for the pastry cases.
Combine the coconut milk, eggs and herbs and spices to create the filling and pour into the pastry cases.
Add the fennel to the egg and coconut mixture.
#Low in Salt
Bake the pies until the pastry is golden and crispy.
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