Simply Quiche! Quiches are so simple to make, nutritious and versatile! You can freeze them so they are really great options for batch preparation of lunches. These small quiche dishes are an ideal size for one portion. If you can’t make pastry then frozen pastry will work for you and you will get enough for 5 quiches from one roll. I make a Gluten and Dairy Free pastry with ground almonds and will post that recipe separately.
Egg whites are a great source of protein. The yolk contains choline, Vitamins B12, Folate, A, D, E and K and omega-3 fats. The yolks are also packed with tryptophan and tyrosine, and amino acids which help prevent heart diseases. In the past, it was thought that we should limit our intake of eggs in order to maintain healthy cholesterol levels. Actually, they contain good HDL cholesterol and help to regulate our cholesterol. By the way, cholesterol is a raw material for our hormones, so we need good cholesterol in our diet.
- 6 eggs
- Sea Salt
- Black Pepper
- Splash of Oatmilk
- Roll out thin layer of pastry and line your 5 dishes
- Blind bake for 15 mins
- Add whatever vegetables you like (vegetables like peppers and courgettes can just be diced small and added to the dishes without pre-cooking)
- Spinach should be wilted before adding to the mix
- Whisk up six eggs with a splash of milk, salt and pepper and pour over the vegetable in the quiche dishes
- Pop in the oven on a tray, for about 30-35 mins (check if the egg is set in middle and if not, pop back in for another few minutes)
- Once cooled, you can put them in the freezer in individual compostable freezer bags
- Then transfer to your ridge to de-frost, the night before you need them for lunches
Quiches are so handy at any time of day really. Whether you have them for breakfast, at lunch with a salad or warm with rice salad and more vegetables for dinner, these tasty nutritious quiches will nourish and fill you!