During the weeks leading up to Christmas we can find ourselves at numerous dinner parties, filling up on rich and heavy meals. So at home I like to cook healthy meals consisting largely of vegetables to help my body feel balanced. Quiche is a good option as although it's quite filling, it's mainly protein and vegetables, and somewhat easier to digest. I used to cheat and buy ready-made pastry, but it's made with non-organic refined flour, and so not a very healthy choice. It doesn't take long to make homemade pastry, and tastes way better, particularly if you use a combination of fine wholewheat flour and coarse wholewheat flour for a great texture. Serve this with roasted vegetables, homemade chips, salad, homemade coleslaw... whatever you fancy!
What you will need:
4oz fine wholewheat flour
4oz coarse wholewheat flour
4oz butter
3 tblsp (approx) cold water
1/2 red onion
1/2 red pepper
10 slices courgette
3 eggs
1/4 pint milk
1 cup cheese
Salt & pepper
Herbs (I used oregano, basil and chilli flakes)
Method:
Put the flour into a large bowl. Cut the butter into small pieces and add to the bowl. Using your fingertips rub the butter into the flour until it resembles fine breadcrumbs.
Add the cold water, a little at a time, until the pastry mixture is firm.
Shape into a round and roll out on a lightly floured surface to roughly the size of a dinner plate.
Grease a suitable tin, about 8” diameter, and carefully lay the pastry circle onto the tin and press into the shape of it.
'Blind bake' the pastry case. Many people use baking balls for this, but since I never remember to buy them I just use a large circle of greaseproof paper and small pie dish filled with coins. The greaseproof paper is so I can lift the pie dish out easily, as it is quite a snug fit. If the pastry isn't weighed down, the base will rise up. Bake in a preheated oven at 190 degrees Celcius for 20 minutes until the crust feels firm.
Remove the weight (coin-filled pie dish or baking balls or whatever), and you will see the base isn't quite cooked. Pop back into the oven for about 8 minutes until the base is also firm. Allow to cool a while whilst you prepare the filling.
Dice the vegetables and grate the cheese. Put the vegetables into the base of the crust.
In a small jug whisk together the milk and eggs, then add the seasoning and herbs.
Pour the milk & egg mixture over the vegetables. Sprinkle with the grated cheese and some more herbs. Bake in a preheated oven at 190 degrees Celcius for 30-40 minutes until golden brown on top and firm to the touch.
Peel, dice and put a selection of vegetables for roasting into a roasting tray, with a little coconut or avocado oil. I used potatoes, carrots, butternut squash and parsnips. Put them in the oven the same time as the quiche.
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Many thanks.
All ideas and photos in this post are my own original.
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