Roast Pumpkin & Kale Tart
Recipe / Keira Rumble
You don’t need to consume meat in order to boost your
iron levels. Per calorie, studies suggest that kale has
more iron than beef, so for those meat-free meals, using
ingredients such as kale is a great way to help increase
your iron levels (which in most cases is essential for good
health, especially for women). The nuttiness from the
roasted butternut combined with the kale and tomato is
a match made in heaven!
Serves: 4Roasted Veg
1 tbsp olive oil
½ butternut pumpkin,
roughly sliced lengthways
1 brown onion, roughly
chopped
6 whole cloves garlic
Salt & pepperFilling
Defrosted frozen puff
pastry (gluten-free
pastry if required)
3–4 free-range eggs
150-200mL almond milk
¼ bunch parsley, chopped
¼ cup Parmesan, grated
¼ bunch kale, finely sliced
Salt & pepper
6–10 cherry tomatoes,
sliced (or 1 large tomato)Preheat oven to 220°C fan-forced.
In baking dish, s plash in olive oil, pumpkin, onion and
garlic and season with salt and pepper. Bake for 15 mins
or until the vegies are just cooked. Once cooked, press
down with fork onto the roasted garlic and mash in with
onion. Set aside to cool.
Either grease or line with baking paper a quiche or tart
tin. Roll the pastry over tin and press down into the nooks
and crannies. To blind-bake pastry, cover with baking
paper and weigh it down with dried beans or rice. Bake for
10–15 mins, then remove rice or beans and baking paper.
Return to oven for 7–10 mins.
Whisk eggs, almond milk, parsley, Parmesan, kale, salt
and pepper together in large bowl. Transfer onion and
garlic to bowl and whisk again.
Pour egg mixture into partially cooked pastry dish, then
place pumpkin and sliced tomato on top.
Bake in oven for 20–25 mins or until nice and golden on
top and cooked all the way through.Roast Pumpkin & Kale TartLentils & Greens with
Lemony VinaigretteLentils & Greens with Lemony Vinaigrette
Recipe / Keira Rumble
This salad is the perfect main or side dish. It’s loaded with beautiful
iron-boosting ingredients such as lentils, almonds and greens, and dressed
up with a divine lemon vinaigrette.
Serves: 44 cloves garlic, finely diced
1 whole red chilli, finely diced
1 tbsp olive oil
1 tin lentils, drained & rinsed
1 bunch broccolini, cut into thirds
150g green beans, ends trimmed
2 sprigs spring onions, chopped
½ bunch coriander, torn
¼ cup toasted almonds, chopped
80g fetaLemon Vinaigrette
3–4 tbsp fresh lemon juice
¼ cup olive oil
Pinch sea salt
Pinch cracked pepper
Zest ¼ lemonIn pan, sauté garlic and chilli in olive
oil for 2 mins over low heat. Add
lentils and coat with garlic and chilli.
Blanch broccolini in boiling water
until just cooked (approximately 3
mins), add green beans for 30 secs
and then drain both. Rinse with cold
water to stop cooking process.
To make vinaigrette, in a largebowl, add lemon juice and olive oil
and whisk until nice and creamy.
Add salt, pepper and zest and whisk
some more.
To the same bowl, add lentil
mixture, herbs, beans and broccolini
and toss in vinaigrette until coated.
Add almonds and serve by sprinkling
feta on top. Photography: Keira Rumble68 | EatWellEWL026_066-074 CR Iron-boosting Meals-PR.indd 68EWL026_066-074 CR Iron-boosting Meals-PR.indd 68 5/08/2019 11:25:39 AM5/08/2019 11:25:39 AMRoast Pumpkin&KaleTart
Recipe /KeiraRumble
You don’t need to consumemeatinordertoboostyour
iron levels. Per calorie, studiessuggestthatkalehas
more iron than beef, so forthosemeat-freemeals,using
ingredients such as kale isa greatwaytohelpincrease
your iron levels (which in mostcasesis essentialforgood
health, especially for women).Thenuttinessfromthe
roasted butternut combinedwiththekaleandtomatois
a match madeinheaven!
Serves: 4Roasted Veg
1 tbsp olive oil
½ butternut pumpkin,
roughly sliced lengthways
1 brown onion, roughly
chopped
6 whole cloves garlic
Salt & pepperFilling
Defrostedfrozenpuff
pastry(gluten-free
pastryif required)
3–4free-rangeeggs
150-200mLalmondmilk
¼bunchparsley,chopped
¼cupParmesan,grated
¼bunchkale,finelysliced
Salt& pepper
6–10cherrytomatoes,
sliced(or1 largetomato)Preheatovento220°Cfan-forced.
Inbakingdish,splashinoliveoil,pumpkin,onionand
garlicandseasonwithsaltandpepper.Bakefor 15 mins
oruntilthevegiesarejustcooked.Oncecooked,press
downwithforkontotheroastedgarlicandmashinwith
onion.Setasidetocool.
Eithergreaseorlinewithbakingpapera quicheortart
tin.Rollthepastryovertinandpressdownintothenooks
andcrannies.Toblind-bakepastry,coverwithbaking
paperandweighit downwithdriedbeansorrice.Bakefor
10–15mins,thenremovericeorbeansandbakingpaper.
Returntoovenfor7–10mins.
Whiskeggs,almondmilk,parsley,Parmesan,kale,salt
andpeppertogetherinlargebowl.Transferonionand
garlictobowlandwhiskagain.
Poureggmixtureintopartiallycookedpastrydish,then
placepumpkinandslicedtomatoontop.
Bakeinovenfor20–25minsoruntilniceandgoldenon
topandcookedallthewaythrough.Roast Pumpkin & Kale TartLentils & Greens with
Lemony VinaigretteLentils & Greens with Lemony Vinaigrette
Recipe / Keira Rumble
This salad is the perfect main or side dish. It’s loaded with beautiful
iron-boosting ingredients such as lentils, almonds and greens, and dressed
up with a divinelemon vinaigrette.
Serves: 44 cloves garlic, finely diced
1 whole red chilli, finely diced
1 tbsp olive oil
1 tin lentils, drained & rinsed
1 bunch broccolini, cut into thirds
150g green beans, ends trimmed
2 sprigs spring onions, chopped
½ bunch coriander, torn
¼ cup toasted almonds, chopped
80g fetaLemon Vinaigrette
3–4 tbsp fresh lemon juice
¼ cup olive oil
Pinch sea salt
Pinch cracked pepper
Zest ¼ lemonIn pan, sauté garlic and chilli in olive
oil for 2 mins over low heat. Add
lentils and coat with garlic and chilli.
Blanch broccolini in boiling water
until just cooked (approximately 3
mins), add green beans for 30 secs
and then drain both. Rinse with cold
water to stop cooking process.
To make vinaigrette, in a largebowl, add lemon juice and olive oil
and whisk until nice and creamy.
Add salt, pepper and zest and whisk
some more.
To the same bowl, add lentil
mixture, herbs, beans and broccolini
and toss in vinaigrette until coated.
Add almonds and serve by sprinkling
feta on top. Photography: Keira Rumble68 | EatWell