SuperFood: Kale & Sweet Potato Tart

kale tart

I was looking online for the best food to eat before a long run the other day, and unsurprisingly, I found the list of super-foods that are always good for you to eat, are also great before a run…

  • kale
  • sweet potato
  • cinnamon
  • blueberries
  • beets

I have steamed and roasted and sauted my way through all the ways to eat these veggies lately, but I remembered that I had made a great tart from a Terry Walters cookbook (Clean Food) and I loved it- but it was one that I borrowed from the library and of course, I never wrote down how to make it…this is kind of how I roll: never to make the same thing twice! Well, not to be discouraged, I made this great tart today, inspired by her recipe, but very different as it is not “clean” having ricotta and parm, but it is whole, real food. It is a little like quiche, but chock full of kale, sweet potato with great protein from eggs and ricotta cheese, and it is going to make a great power-lunch, made ahead for the next 3 days!

Kale & Sweet Potato Tart

Yield: 6 slices

This is a delicious tart to make for lunch or dinner, packed with healthy goodness, the richness of dijon mustard and caramelized onions.

Ingredients

  • 1 Tbsp butter
  • 1 onion
  • 1 small sweet potato
  • 1 Tbsp olive oil
  • 2 cups cleaned and chopped kale
  • 1 crust prebaked
  • 1 Tbsp. dijon mustard
  • 3 eggs
  • 1/4 cup ricotta (or a soft cheese or greek yogurt)
  • 1/4 cup finely shredded parm (or another hard cheese)
  • salt & pepper to taste

Instructions

375* Preheat the oven.

Pre-cook

In a medium pan, add the olive oil and butter and heat until hot but not smoking. Chop the onions in half, and then slice into very thin half-moons. Continue to cook these until translucent and softened. Set aside to cool.

Stab the sweet potato about 5-6 times and microwave (or in the oven until done) for 4-5 minutes until cooked and soft but not squishy. Set aside and cool.

In another medium pan, heat the olive oil on low , and saute the kale until just softened. Remove from heat.

Crack the eggs in a small bowl and whisk. Add in the ricotta and combine.

Assemble

Take your prebaked crust (*see note) and spread the mustard in a thin layer using a rubber spatula.

Spread the softened onion over the botton of the crust.

Chop the sweet potato into pieces and add 1/2 on top of the onion.

Add the kale and the other 1/2 of sweet potato on top.

Cover it all with the parmesan first and then the egg mixture, gently pushing it down into the kale mixture.

Bake for 25 minutes until the center is set.

Cut into 6 slices and serve warm.

Notes

For the pastry crust, I use my Canola Oil Crust recipe and it works perfectly with this. You can buy any pre-made shell of your choice and bake it in a 375 oven for 7-8 minutes until light brown; taking care to prick it all over the bottom so it doesn't puff up in the middle. Cool completely before adding any ingredients.

http://hardlyagoddess.com/superfood-kale-sweet-potato-tart/

Pretty right?

tart

Wasn’t this easy?! I am so happy to have a delicious super-food lunch made for the week~

kale and sweet potato tart

I am linking up with Tasty Tuesday & Meatless Monday Bloggers this time around- Check them out for some food-spiration!

 

 

 

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5 thoughts on “SuperFood: Kale & Sweet Potato Tart

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