Today is shaping up to be a beautiful Autumn day, cool but with just enough sun to keep your back warm. The change of seasons has brought an exciting new posse of foods to enjoy at their peak. In Australia these foods include pumpkin, pomegranates, apples, onions, broccoli, mushrooms, sage, thyme, figs and nuts. Yummo!! And because they are in season, they will be at their peak in terms of flavour and nutritional content. Awesome.
To celebrate, why not make this wonderful Autumn Tart, bursting with the goodness of these seasonal beauties!
I’ll deal with just a few here. Firstly pumpkin. Jam packed with beta-carotene, (a pre-cursor to vitamin A) it helps to nourish and protect your skin, prevent oxidation, assist immune function, and also has some groovy anti-carcinogenic activity. Pumpkin is also generously endowed with Vitamin C, E, folate, calcium and magnesium.
Broccoli has a nutrient profile very similar to pumpkin, containing an even higher amount of beta-carotene. Along with the Vitamin C, E, folate, calcium and magnesium, it is also naturally high in sulphur, iron, B-vitamins and chlorophyll – try to keep the cooking to a minimum to retain as much of these qualities as you can.
And finally, walnuts! Loaded with omega-3s these little brain-shaped beauties are just fabulous. Hosting a plethora of goodies including protein, manganese, selenium, zinc, magnesium and iron, walnuts nourish the adrenal glands, kidneys and brain, and enrich sperm – fab!
So onto some cooking. Pastry is something that is often thrown straight into the too hard basket – but it is actually super easy to make, and SO worth it!
I have used spelt flour here for added nutrients and ease of digestion, but feel free to use whole wheat if you prefer. This amount makes about 12 little tarts.