Emma Nutrition

Simplifying the science through cooking and education. When I'm not on Mummy duties…

Vegetable & protein quiche

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Ingredients:

Pastry:
Spelt flour x 2 1/2 cups
Eggs x 2
Salt x 1tsp
Coconut Oil x 4 tbsp

Filling:
Eggs x 7
Milk x 100ml (cow’s, almond, pat or rice)
Fetta or Bacon x 200gm
Red Capsicum x 1 cut into squares
Red Onion x 1 sliced
Courgette x 1 sliced or grated
Carrot x 1 sliced or grated
Cherry Tomatoes x 8 halved

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Method:

  • Preheat oven to 200c

Pastry:

  • Combine spelt flour, eggs, coconut oil & salt together until a soft dough is formed (may need to add more oil or flour depending on consistency). Make sure your dough is firm and not too sticky otherwise it won’t work
  • Grease your pie pan with coconut oil
  • Flatten your dough into the pan with the palm of your hands make sure to cover the sides with your dough

Filling:

  • Cook your bacon (if using)
  • Cook your vegetables (onion, capsicum, carrot, courgette) only until they are just soft
  • Place your vegetables on top of your pastry
  • Whisk eggs, milk and salt in a bowl ( I use a blender as it makes it fluffy and is easy!)
  • Pour the egg mix over your vegetables
  • Place your cherry tomatoes and fetta or bacon on top
  • Bake for 35 – 45 minutes or until golden brown and set in the middle

From my nutrition notes:
Using spelt flour instead of wheat flour reduces allergenic reactions. While spelt flour maintains a very strong flavour it also contains a huge amount of fibre and nutrients as the husk isn’t damaged. The killing process is generally of the old style whereas wheat flour is so processed there is very little nutritional value left and it also spikes blood sugar.
The bacon or feta are used for saltiness to complement the egg and contain protein. Feta is healthier than bacon but there is no harm in having bacon every now and then.

*This quiche is full of flavour and is complemented per very well by a side salad with a vinegarette or plain balsamic dressing.

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Author: EmmaNutrition

Emma Wight-Boycott MSc mBANT is a natural health expert with a passion for simplifying the science. Emma works with post natal mums, weekend runners and those with digestive issues to find the source of their health issues and rediscover their health mojo.

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