Fennel and coconut tart from Vegetarian Everyday

What an unusual combination - fennel with coconut.  They balance each other out nicely, in fact.  The fennel isn't so overpowering and seems to be calmed by the coconut milk.


The crust is wonderful.  Gluten free and uses brown rice flour and almond flour. No rolling needed, just press it into the tart tin.  It held up perfectly for slicing, came out of the pan easily and tasted good too.



I decided to use my rectangular tart tin. I love the shape of it and it worked perfectly for this recipe.  I think the tart looks quite elegant as a long narrow shape rather than the usual round ones. What do you think?  It served 6 people nicely and the tin is 14 x 4 inches.



I think I'll be making this again. It is made with 2 eggs so I'm going to try it with Vegg next time and see how it turns out.  Have you ever tried Vegg? I bought some but it is still unopened.....
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Zippy Beans and Rice

After my spice classes a couple of weeks ago, I've had lots of pots of spice mixtures to use in my foods. Each night I open their lids, take a smell and decide which I think will go best with what I am cooking.


I found a great combination - using Panch Phoron with a beans and rice dish.  Panch Phoron is an indian spice mix, made from 5 different seeds (Phanch meaning 5, and phora meaning seeds).  Here is the recipe:

Panch Phoron
1 tablespoon mustard seeds
1 tablespoon cumin seeds
1 tablespoon black cumin seeds
1/2 tablespoon fenugreek seeds
1/2 tablespoon fennel seeds.

The key ingredient is black cumin seeds which I absolutely love. I use them everyday.



The blend is used with the seeds whole and you traditionally heat the seeds first so they release their fragrance either in a dry pan or with a little oil, as the start of a dish.  The mix is typically used with lentil dishes and to flavor vegetables and potatoes but I find it very versatile.

In my dish I had black beans, green garbanzo, brown rice, fire roasted corn, edamame, tomatoes, sun-dried tomatoes...and I can't remember what else.


The spice mix gave a real zip of flavor, turning a bland dish into exciting flavors dancing on the tongue.

But the spices do more than just add flavor, they also have phytonutrients and volatile oils that have healing effects on the body.

Black cumin - Nigella Sativa - which isn't cumin - is known as a "cure-all".  One of its key benefits is in strengthening the immune system.  In one study, people having black cumin oil showed a 30% increase in natural killer cells. Studies also show potential for helping prevent and/or treat the following:

  • age related immune issues
  • allergies
  • asthma
  • cancer
  • colitis
  • dermatitis
  • eczema
  • high blood pressure
  • MS
Mustard seed is consider advantageous against cancer, as the mustard plant is a cruciferous vegetable, and also helps with heart disease and cholesterol problems.
Cumin seeds may be important for fighting diabetes, in fighting the formation of advance glycation end products, which play a role in diabetes complications.
Fennugreek again is associated with defeating diabetes. More than 100 studies show that fenugreek can balance daily blood sugar levels, lower A1c levels, increase the enzymes that help regulate blood sugar and activate insulin signaling in cells.
Fennel seed is helpful in calming cramps so useful with menstrual pain,  and colic.  It is also a powerful anti-oxidant and anti-inflammatory.


All the more reason to make up some spice blends and use them every day. Try and think about adding at least one spice to every meal.  Your taste buds will appreciate it, as will your health.
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