Broccoli & Caramelised Onion Quiche (GF/V)

Broccoli & Caramelised Onion Tart GF

A quiche or tart makes an easy healthy lunch or dinner with extra leftovers, or even a pre-made breakfast on the go. It’s a great dish to use up all your leftover veg at the end of the week. You can make it without a base as a frittata if you prefer. Serve it up with extra veg on the side such as a fresh green salad or steamed green beans.

We were lucky enough to get a heap of truly free range farm fresh eggs from my partners brother’s very loved and well looked after chickens. The taste and colour are noticeably different from store bought eggs. So I couldn’t help myself but use them to try out this new recipe using leftover ingredients I had at home.

Health benefits of this meal:

Eggs are the king of protein and a nutritional powerhouse, containing choline, fat soluble vitamins A, D, E & K and B vitamins. They are the highest absorbed source of protein with all essential amino acids. Omega 3 eggs have also shown to lower bad LDL triglycerides and increase the good HDL triglycerides. A medium sized egg contains about 6gm protein and only 5gm healthy fat, so don’t skip the yolk – that where most of the nutrients are! Yes eggs do contain cholesterol but in healthy people this does not cause high cholesterol. Cholesterol is actually a very important hormone used to make sex hormones as well as for healthy cell membranes.

Buying tip: Opt for free range omega 3 eggs and from a local farmers market if you can.

We know broccoli is one of the most nutrient dense vegetables and deservingly earns the title of a superfood. But what about the humble onion…

Onions 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, reducing inflammation and encouraging a strong immune. Onions are a source of vitamins A, B6, C and E, and minerals sodium, potassium, iron and dietary fibre.

Tip: I think we often focus on the latest trend superfoods, it can be easy to forget that all plant foods provide various nutrients and health benefits. Add onions, garlic, spices and herbs to your cooking everyday for added nutrients.

Broccoli & Caramelised Onion Quiche (v/gf)

  • Servings: 4
  • Difficulty: not
  • Print

Ingredients

Base:

  • 1 cup almond meal
  • 1 cup buckwheat flour
  • 30g organic grass fed butter
  • 1 free range egg
  • pinch salt

Filling:

  • 5 whole free range eggs
  • 1/2 cup milk of choice. I used unsweetened almond milk
  • handful baby bocconcini (you can substitute for ricotta or cottage cheese too)
  • 1 head broccoli
  • 1 small red onion, halved and quartered
  • 2 cloves garlic
  • 1 tsp chilli flakes (optional)
  • balsamic vinegar
  • salt & pepper

Directions

  1. Preheat oven to 180 degrees celcius. Lightly grease or line a 20cm pie tin.
  2. In a mixing bowl sift in the buckwheat flour, almond meal and sea salt. Toss to combine.
  3. Add in the whisked egg and butter and combine. Using your hands, kneed the dough until it comes together.
  4. Push into pie tin base until 0.5cm thick. Prick the base with a fork and place in the oven. Bake for 15 minutes until lightly browned.
  5. Meanwhile, heat a non-stick pan and lightly sauté the red onion, chilli flakes and garlic with a splash of extra virgin olive oil. Add broccoli and a splash of balsamic vinegar and sauté for about 10 mins on low heat whilst the crust is baking.
  6. Once the crust is ready, remove from the oven and pour the broccoli mix into it.
  7. Whisk eggs and milk in a bowl and season with salt and pepper. Pour over the broccoli mix.
  8. Tear up bits of baby bocconcini and spread over the top.
  9. Bake in the oven for 20-25 mins until cooked through.

 

References:

https://authoritynutrition.com/10-proven-health-benefits-of-eggs/

http://www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=45

 

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