Whole grain Mountain bread – a healthy alternative to pastry

This is a great way to eat like a healthy king! ¬†Crispy “pastry” with a “creamy” filling!

Wholemeal Mountain bread is rich in dietary fibre, iron and B vitamins.  Whole grain wheat products are far more nutritious using all three layers of the wheat grain, the bran (outer layers) the germ (the innermost area) and the endosperm (the starchy part between).

Pastry is mostly made of ¬†white flour, using the endosperm “starchy” part only. ¬†And that is without mentioning the rest of pastry’s ingredients, commercially the list is longer than my arm…blah, blah, blah, that’s another post!

There’s a whole lot of confusion on whole grains and the flours wholemeal, whole grain and white.

According to the Harvard School of Public Health: Eating at least three servings of whole grains per day is associated with lower risk of death from cancers, heart disease, and stroke.

If you’d like to read some more refer to an article from theatlantic.com published in June 2016 – it’s a nice review, and interview with Frank Hu, a professor of epidemiology and nutrition at Harvard.

https://www.theatlantic.com/health/archive/2016/06/grains-and-mortality/486761/

Any who, lets get back to the cooking …

Serves 2-3

Ingredients:

3 sheets of wholemeal mountain bread

300g pumpkin, leave skin on, cubed

1 red onion, cut into 4 wedges

4 cloves garlic

Sumac, salt and olive oil spray

2 handfuls of spinach

1/2 cup ricotta

3 egg whites

1 egg

Pinch nutmeg

3 Tbsp finally grated parmesan

Method:

Heat oven to 180 C.

Throw pumpkin, onion and whole cloves of garlic, skin on in a baking dish lined with baking paper. Spray oil and sprinkle on salt and sumac.  Bake for 40 minutes, or until golden.

Grease a pie dish well and lay three pieces of mountain bread with a spray of olive oil between layers

Whisk eggs, 1/3 cup natural yoghurt, 1/2 cup milk, squeezed roasted garlic cloves and nutmeg.

Steam/microwave spinach leaves for 2 minutes.

Layer on top of mountain bread the crumbled ricotta, spinach, baked pumpkin and onion and pour over egg mixture.  Bake in oven for 50minutes or until golden.  Serve with salad.

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