Nutrition & Diet Coach

Peggy Korody North San Diego Registered Dietitian Nutritionist

Healthy Start to the New Year, Meatless Monday

Written By: Peggy Korody - Jan• 01•16

Most people like to start the New Year off on a healthy note.  With that in mind I’m sharing a few recipes you could use for Meatless Monday, which is a campaign to encourage eating vegetarian at least one day a week.  Meatless Monday is good for the environment and our health. Here are three versions of mini-tarts; you can serve these with a side salad for a light lunch.

photo by Doug Korody

photo by Doug Korody

Three Mini Tarts

Ingredients

  • Basic Custard (see note)
  • 3 egg yolks
  • 1 cup light cream
  • Pinch freshly grated nutmeg, optional
  • Pinch cayenne, optional
  • Whisk all the ingredients together. Set aside.
  • Tart Dough
  • 1 package pre-made pie crust, such as Pillsbury

Instructions

  1. Preheat oven to 425°F.
  2. Using the pre-made pie crust, or your favorite pie crust recipe for 2 pies, line the dough in the tart pan, do not prick the crust. Then line with parchment paper and use beans, rice, or pie weights to fill pie. Bake 10-15 minutes, or until lightly browned. Set aside to cool.
  3. Reduce oven temperature to 375°F.
  4. Margherita Tart
  5. ½ Roma tomato, diced
  6. ½ cup mozzarella cheese, grated
  7. 1 Tbsp. fresh basil, chopped
  8. ¼ cup toasted pine nuts, optional
  9. Fill the cooled tart shell with the tomato, cheese, and basil (use ½ the ingredients per shell). Ladle custard in shell just to the top of the shell. If using, sprinkle with pine nuts.
  10. Blue Cheese, Onion, Almond Tart
  11. ½ cup onion, finely chopped
  12. ½ - 1 Tbsp. vegetable oil
  13. ½ cup blue cheese, crumbled
  14. 1-2 Tbsp. sliced almonds
  15. Fill the cooled tart shell with the onions and cheese (use ½ the ingredients per shell). Ladle custard in shell just to the top of the shell. Sprinkle almonds on top.
  16. Avocado & Scallion Tart
  17. 2 green onions, sliced
  18. Oil for sautéing
  19. ½ avocado, sliced
  20. ½ jalapeno, diced, optional
  21. Salsa, optional for garnish
  22. Sauté the onion until tender, set aside. Fill the cooled tart shell with the onions, avocado slices and jalapeno, if using, (use ½ the ingredients per shell). Ladle custard in shell just to the top of the shell.
  23. To Bake: Place all the filled tarts on a baking sheet. Bake in the 375°F oven, 10-15 minutes, or until the custard is set.

Notes

I’m providing the basic custard that will fill 6 mini-tarts, the filling amounts are for 2 mini-tarts.

I like to make batches of these because they freeze well and then I have something on hand if I want to have a friend over for a light lunch. I like to serve the tarts with a side salad.

http://rd4health.com/1675/healthy-start-to-the-new-year-meatless-monday/

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