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Cheesy Spinach Quiche

Written by lee on . Posted in All, Autumn, Blog Breakfast, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Organic, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free

Yummy Quiche Squares

I have a soft spot for eggs.  Quality eggs are an affordable compact package of nutrition, full of high-quality proteins, vitamins, minerals and essential fatty acids and should be included as a part of any healthy diet. But unfortunately an egg just isn’t an egg anymore and nowadays it pays to shell out the (slight) premium to enjoy good quality eggs.

So what is a good quality egg you may ask? The answer is simple. A fresh one, preferably organic and one that you can knowingly claim has been fed only a natural diet. (Think worms, grubs, dirt, grass…. Gets you salivating doesn’t it?)

Your best bet when on the search for the perfect egg is to head to your local farmer’s market or co-op and start asking questions. Be on the hunt for honest farmers who leave their chickens with fresh air, plenty of sun and room to move.  Farmers who allow their chickens a diet free of reconstituted corn pellets are proud of their eggs and you’ll want to grab these babies by the dozen (or two!).

It goes without saying, given that if you’re trying to avoid gluten and wheat, then “Grain Fed” chickens are an absolute no-no. A chicken that is ushered outside for a few minutes a day can be labeled “Free-Range” in the supermarket, so just because a carton says “Cage Free” or “Free Range” doesn’t mean they’ve been fed and nurtured optimally. The difference nutritionally is astronomical.

Several studies have shown that pasture fed eggs, compared to their supermarket counterparts contain up to 3 times more Vitamin E, ¼ less saturated fat, 1/3 less cholesterol and 2 times more omega-3 fatty acids.

You really are getting more bang for your buck when you buy the best. Try this tasty Quiche recipe which real men and women will want to gobble up!

Cheesy Spinach Quiche

Serves 4

  • 5 large eggs
  • 1 1/2 TBS olive oil
  • 1 brown onion chopped
  • 4 garlic cloves, sliced
  • 2 cups fresh spinach leaves, washed, dried and chopped
  • 1 tsp. sea salt
  • 1 punnet fresh multicoloured baby tomatoes
  • 1/4 tsp. freshly ground pepper
  • ¼ cup basil, finely chopped
  • 1/2 cup pine nuts, toasted  plus extra for garnish
  • ¼ cup  nutritional yeast flakes
  • ½ -1 cup almond milk

Let’s Get Cracking:

  • Preheat oven to 200 degrees Celsius
  • Grease a square baking dish
  • In a frying pan sauté garlic and onion in olive oil until brown
  • Place spinach, pine nuts and basil in the pan and cook for a couple of minutes
  • Set mixture aside
  • In a bowl whisk eggs and almond milk until light and fluffy then season and stir through yeast flakes and spinach mixture
  • Place in oven for 30-45 mins until set
  • Remove from oven and let cool then slice into wedges, garnish with additional pine nuts and baby tomatoes
For more gluten, wheat, dairy, yeast and sugar-free recipes visit www.superchargedfood.com
Happy Cooking 🙂
Lee

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Comments (4)

  • Jess Lowe

    |

    yummmm! Looks amazing!

    Reply

  • Sue

    |

    It says yeast free but yeast is one of the ingredients. Am j missing something? I’m newly diagnosed with a yeast allergy so I’m still figuring it all out.

    Reply

    • lee

      |

      The nutritional yeast flakes are not yeast and they don’t feed candida. Lee

      Reply

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