Quiche is a famous and lifesaving dish. It serves a crowd, it’s easy to cook, and it can be eaten for any meal of the day, for breakfast, for lunch, for dinner, and even as a snack between meals.
Plus it can be customized to your preferences and tastes. It’s also filled with nutritional benefits, especially if you make healthy modifications, in order to get rid of the trans fats in the crust, and the grease in the filling.
Quiches can be a very healthy choice. They are rich in proteins, because of the high egg content and some other ingredients, like lean meats, depending on what you choose to put in the filling. Eggs are the perfect source for some essential minerals and vitamins, like zinc, iron, calcium, and vitamin B12.
The dish can be a fiber intake booster, if you choose to add in the filling ingredients like butternut squash, kale, peppers, mushrooms, broccoli, zucchinis, tomatoes and spinach. Fiber can help with the digestion, and also make one feel satisfied after having a meal.
Numerous quiches are loaded down with cheddar, and the outside layer is frequently made with handled flours, oils, and perhaps contain transfats. A basic method to make quiche more advantageous is to just overlook the outside layer or you can swap it with sound and normally sans gluten sweet potatoes. A mandoline can make the potato cutting simple, however you can likewise utilize a blade to cut the sweet potato meagerly.
This is a very delicious recipe, and it is easy to prepare. The sweet potato crust will definitely be your favorite from now on!
Spinach & Feta Quiche with Sweet Potato Crust
- 1/2 cup of whole milk
- A bag of fresh baby spinach
- 1/2 cup sliced red onion
- A teaspoon of avocado oil
- 2 medium sized sweet potatoes (peeled and cut in thicker slices)
- Avocado oil to coat the pan and the potatoes
- 2 large egg whites
- 4 large eggs
- 1/4 teaspoon of crushed red pepper
- 1/4 teaspoon of freshly ground black pepper
- 1/4 teaspoon of kosher salt
- 1.5 oz of feta cheese (crumbled about 1/3 cup)
1. Heat the oven to 350 degrees F.
2. Than grease the pie plate with the avocado oil.
3. Put the sweet potato slices as a layer, and slightly overlap them on the bottom, and on the side of the plate.
4. You might need to cut the slices in half, in order to fit them around on the sides.
5. Brush the potatoes with avocado oil.
6. Prepare the pie plate in the preheated stove for 20 minutes or until the sweet potatoes are marginally delicate.
7. Spot the dish on a wire rack to cool.
8. Increment stove temperature to 375°F.
9. Spot a huge nonstick skillet over medium warmth.
10. Include a teaspoon of avocado oil to the skillet and sauté the onion cuts for three minutes.
11. Add spinach to the dish, and sauté for three additional minutes.
12. Expel the skillet from the warmth, and permit to cool.
13. Consolidate the milk, eggs, egg whites, salt, dark pepper, and red pepper in a medium bowl; join with a whisk.
14. Orchestrate the spinach blend into the cooled sweet potato hull.
15. Pour the egg mix over the spinach.
16. Sprinkle feta over the filling.
17. Bake it at 375 degrees F for about half an hour, or until the eggs are set.
18. Let the quiche cool for a few minutes and then it’s ready to be served.
Note: For a dairy free version, swap the milk with unsweetened almond milk. Swap the feta cheese with a store-bought vegan geta cheese, or with kalamata olives. Also you can make your own vegan feta, here is an easy recipe, however it will take you some time.
- A tablespoon of white vinegar
- Zest and juice of 1 lemon
- 1/3 cup of water
- 1/3 cup of olive oil
- 14 oz. block of extra firm tofu
- 2 teaspoons of salt
- 1/2 teaspoon of dry basil
- A teaspoon of dry oregano
- A clove of minced and peeled garlic
- 1/4 cup of olive brine juice from a jar of olives (best is kalamata)
- 1/4 teaspoon of black pepper
1. Use a press or place the tofu block on a plate, lined with paper towels, in order to drain the tofu.
2. Put some more paper towels on the tofu, together with another plate, then put something heavier on it like a book, on top of it.
3. Let it channel for four hours, emptying the fluid out of the plate each hour or something like that.
4. Cut the tofu into half inch cubes.
5. Then mix the oil, water, lemon squeeze and get-up-and-go, vinegar, olive salt water, and flavors together to make the marinade.
6. Pour the marinade over the tofu, ensuring each solid shape is secured.
7. Permit it to marinate for a few hours, ideally medium-term, in the ice chest.
8. Expel the blocks from the marinade and use them as a swap for feta in plans.
9. If you’re not going to use the feta right away, then you can marinade it in mason jars instead of in the bowl. It’s going to keep it at least for a few days.