LUNCH | DINNER
MOREISH CORNISH PASTIES – THE MINER’S LUNCH
When I discovered how I could make a delicious wheat-free pastry, I knew the next step was – a pasty! My parents met and lived in Cornwall, so it is safe to say that they have enjoyed their fair share of pasties. So, to be able to replicate and “healthify” the famous Cornish staple was a revelation for us. My tasty pastry is rich in protein and healthy fats; which crowds traditional inflammatory ingredients out and sneaks extra nutrients in!
I hope that you enjoy this recipe as much as my family has.
GLUTEN-FREE | LOW-CARB | LOW-LACTOSE
Fat Fueled Cornish Pasty
Equipment
- Oven
- Hob
Ingredients
Pastry
- 100 g Ground Almonds
- 30 g Coconut Flour
- ½ tsp Salt
- ¼ tsp Baking Soda
- 1 Egg
- 100 g Butter
- 100 g Cheddar Cheese grated
Filling
- 1 piece Steak
- ½ Swede cubed
- 1 Carrot cubed
- 1 White Onion diced
Gravy Filling
- 1 knob Butter
- 1 tbsp Chickpea Flour
- 1 tsp Yeast Extract
- 250 ml Stock or Hot Water
- pinch Salt
- pinch Pepper
Instructions
Filling
- Slow cook steak in the oven at 140°C for 90 minutes.
- Cut carrot and swede into cubes and steam until tender.
- Dice onion and fry in olive oil until soft.
Gravy Filling
- Melt butter in pan and add chickpea flour to form a roux (a thick paste).
- Add in yeast extract.
- Slowly add in stock or hot water, continually mixing to create a smooth gravy.
- Season with salt and pepper.
Combine Filling
- Dice steak into bite size pieces, combine with carrots, swede, onions and gravy.
Pastry
- Mix together the dry ingredients: ground almonds, coconut flour, salt and baking soda.
- Using a double boiler (a glass dish on top of a saucepan) melt the butter and cheese.
- Add in the egg to the dry mixture, then add the melted butter and cheese.
- Mix together until fully combined, form a ball and let it sit for 10 minutes to absorb the moisture.
- Divide the mixture in half. On some baking paper, spread the pastry into a round shape using your hands.
- Pour filling onto half the circle.
- Using the baking paper, fold the pastry and seal using your fingers. Use your thumb and index finger to form a crimp.
- Repeat steps 5-7 to make 2.
- Bake for 15-20 minutes at 180°C.
PASTY | PASTRY | PIE | PROTEIN | GROUND ALMONDS | COCONUT FLOUR | EGG | BUTTER | CHEESE | STEAK | ONION | CARROT | SWEDE | GRAVY
Shop ingredients
affiliate links – please read my disclosure here
Coconut Flour – Whole Foods
Ground Almonds – Whole Foods
Chickpea Flour – Whole Foods
Perfect paired with
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The FAT FUELED CORNISH PASTY looks great.
I am so looking forward to making them.
My questgion is:
How much carbs per pie?
Kind regards
Hi Glyn, so glad that you are excited to try the recipe!
I have included the fat, protein and carbohydrate values for the pastry used in this recipe below – One table for the entire recipe, and one table for a 1/4 portion, which is a more realistic serving size.
*A top tip when choosing a coconut flour – Carbs can vary dramatically brand to brand, so remember to check and compare the nutrition labels to find which brand suits your needs best.
I hope that helps – Happy Baking!