Gluten-Free Broccoli & Caramelised Onion Quiche
Quiche makes for an easy and delicious recipe for breakfast, lunch or dinner with extras leftover for another meal. Serve it up with extra veg on the side such as a fresh green salad or steamed green beans. I’ve created a gluten-free base for this quiche, but if you prefer a crustless quiche, try this Basic Vegetable Frittata recipe.
We were lucky enough to get a heap of free range farm fresh eggs from my partners brother’s very loved and well looked after chickens this week. The taste and colour are noticeably different from store bought eggs and we’ve been enjoying the eggs in all kinds of meals. Eggs would have to be one of my favourite foods and are a great source of nutrition.
Here’s what I love about this meal:
The king of protein and a nutritional powerhouse containing choline, fat soluble vitamins A, D, E & K and B vitamins. They are a highly digestible source of protein and contain all essential amino acids. Omega 3 eggs have also shown to lower LDL triglycerides and increase HDL triglycerides. A large sized egg contains about 7gm protein and 5gm healthy fat. But don’t skip the yolk – that where the nutrients are! Yes eggs do contain cholesterol but in healthy people this does not cause high cholesterol. Cholesterol is needed by the body to make hormones as well as for healthy cell membranes.
Buying tip: Opt for free-range omega 3 eggs, and if you can, buy from a local farmers market.
Contain sulphur compounds which act as natural blood thinners, providing cardiovascular benefits by lowering blood pressure and heart attack risk. The polyphenols and antioxidants in onions prevent oxidation of free radicals which reduces inflammation. Antioxidants also support immune function and are anti-ageing. Onions are a source of vitamins A, B6, C and E, and minerals sodium, potassium, iron and dietary fibre.
Tip: Consume a serve of sulfur vegetables daily - onions, garlic, leeks, shallots, & chives.
A great source of vitamins K and C, a good source of folate and also provides potassium and fiber. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals. It also builds collagen, which forms body muscle, tissue and bone, and helps heal wounds. Broccoli contains bioactive compounds that have been shown to reduce inflammation. Broccoli is a cruciferous veg along with cauliflower, cabbage, brussel sprouts, radishes, watercress, kale, & collard greens. Cruciferous vegetable family also has sulfur containing isothiocyanates that are potent cancer fighters.
Gluten Free Broccoli & Caramelised Onion Quiche
A delicious and nutrient-dense quiche, perfect for any main meal.
Makes: 4 serves
- 1 cup almond meal
- 1 cup buckwheat flour
- 30g organic grass fed butter
- 1 free range egg
- pinch of salt
- 6 whole free range eggs
- 1/2 cup full fat dairy of choice (milk, yogurt, coconut mylk etc.)
- ½ cup baby bocconcini (alternatives: feta, ricotta, cottage cheese)
- 1/2 head of broccoli, chopped into small florets
- 1 small red onion, sliced thinly
- 2 cloves garlic, finely diced
- 1 tsp chilli flakes (optional)
- 1 tbls extra virgin olive oil
- salt and pepper, to taste
- Preheat oven to 180 degrees celcius. Lightly grease or line a 20cm pie/quiche baking tin.
- In a mixing bowl, sift in buckwheat and almond flour. Add a pinch of salt.
- In a separate bowl, whisk 1 egg. Add egg to the bowl of flour. Add butter and combine using your fingers to work the butter into the flour until combined. Using your hands, bring the mix together and begin to kneed the dough until it comes together. Set aside for 10 mins to rest.
- Meanwhile, heat a non-stick pan to medium heat and add in extra virgin olive oil. Lightly sauté the red onion, chilli flakes and garlic for a min until fragrant. Add in broccoli and sauté for about 5 mins on high heat until broccoli is lightly crisp and onion is caramelised. Remove from heat and set aside.
- Place the dough into a pie/quiche tin and gently push the dough into the base so it spreads evenly (about 0.5cm thick). Prick the base multiple times with a fork and place in the oven. Bake for 15 minutes until lightly browned.
- Once the crust is ready, remove from the oven and put the broccoli and onion mix into it.
- Whisk the 6 eggs and milk in a bowl and season with salt and pepper. Pour over the broccoli mix.
- Tear up bits of baby bocconcini and spread over the top of the quiche.
- Bake in the oven for 20-25 mins until golden and cooked through. Remove and allow to cool slightly before slicing and serving.