Quiche is a very popular recipe. It is easy to prepare and easy to eat. Unfortunately, most quiches are not very healthy due to the often greasy base and cream filling. To make a really healthy quiche, the bottom can be replaced by a less fatty version based on whole grains or vegetables. The filling can also be made much healthier by adding enough vegetables and leaving out the fatty cream.
The quiche is originally from the German-speaking part of Lorraine, where it was already prepared in the Middle Ages. At the time, the quiche consisted of a cake made of leftover bread dough with a filling of egg and milk. It was not until the 18th century that the quiche Lorraine was made as we know it today. Many variations have also quickly been added, usually with a short pastry base or a puff pastry base and a filling based on eggs and cream. To make a healthy quiche, it is better to go back to the basics: bread, eggs and milk. For variation you can add vegetables, meat, fish and cheese. For a low-carb quiche you can also choose from a base of cauliflower and cheese. You can vary a lot with healthy quiche recipes. Here are a few recipes.
Mushroom quiche
This mushroom quiche is an example of a medieval quiche with a bread base. Only ready-made sandwiches are used in this recipe. This is a lot faster. But if you like it, you could also make your own bread dough for this quiche. Use wholemeal flour or spelled flour, as this is much healthier than white wheat flour due to the fiber.
The mushrooms in the filling provide many minerals, but also L-Ergotioneine, a substance with which damaged cells can be repaired. For the necessary proteins and good fats, eggs and walnuts are added in this recipe. Everything together ensures a healthy and complete meal.
Ingredients
- 6 to 8 slices of wholemeal bread or spelled bread
- 2 onions
- 400 grams of mushrooms
- Olive oil
- pepper and salt
- thyme
- 50 grams of walnuts
- 3 eggs
Preparation method
- Preheat the oven to 180 degrees
- Remove the crust from the bread.
- Line a greased quiche tin with the bread.
- Peel and chop the onions and fry them in a frying pan with olive oil.
- Cut the mushrooms into thin slices and add them.
- Season with salt, pepper and thyme
- Fry on medium heat for about 5 minutes.
- Add the walnuts at the end and stir to combine.
- Divide this mixture over the bread in the tin.
- Beat two eggs with a mixer until fluffy.
- Divide the eggs over the mushrooms and bake the quiche in the middle of the oven for 40 minutes.
Salmon quiche
Salmon are high in omega 3 fatty acids. These reduce the risk of cardiovascular disease, arthritis (inflammation of joints) and depression. In addition, they ensure good growth of the body and are good for our brains, nerves, skin and eyes. In addition, these fatty acids also reduce cholesterol levels. The coconut fat from the bottom of the quiche also provides good fats. Coconut fat consists of medium saturated fats, which have been found to have a healthy effect on the body.
Ingredients
For the bottom:
- 200 grams of oatmeal
- 50 grams of coconut fat
- 2 eggs
- salt
For the quiche:
- 1 onion
- 1 stalk of celery
- 1 yellow pepper
- 1 tablespoon of olive oil
- 2 tablespoons of buckwheat flour
- 1 can of salmon
- 3 eggs
- 50 milliliters of skimmed milk
- 300 grams of cottage cheese
- 2 tablespoons of grated Parmesan cheese
- 2 tablespoons of chives
Preparation method
- Grind the oatmeal with a hand blender or a food processor.
- Heat the coconut fat over low heat until it is liquid.
- Mix the oatmeal, coconut fat, eggs and salt and knead into a dough.
- Roll out the dough thinly and cover a greased quiche tin with it.
- Let the dough rest in the refrigerator for half an hour.
- Preheat the oven to 200 degrees.
- Drain and loosen the salmon.
- Peel and chop the onion. Wash and cut the celery and bell pepper into pieces.
- Fry the onion, celery and bell pepper in a spoonful of olive oil in a skillet.
- Stir in the buckwheat flour and add the milk. stir well until the buckwheat is thickened.
- Split two eggs and beat the whites until stiff.
- Mix an egg, the cottage cheese, the salmon pieces, the Parmesan cheese and the chives.
- Mix this mixture well with the buckwheat mixture and pour it onto the dough in the quiche tin.
- Bake the quiche in the middle of the oven for about 40 minutes.
- Serve with a salad.
cauliflower quiche
Cauliflower is a good source of vitamin C, one slice of this quiche provides enough vitamin C for the entire day.
In addition, cauliflower also contains a lot of vitamins K, B6 and B11. Due to the high calcium content of cauliflower, this vegetable is good for the bones. This quiche is perfect for a low-carbohydrate diet and a vegetarian diet.
Ingredients
- 1 cauliflower of about 1 kilo
- 1 scoop of mozzarella
- 1 egg
- 1 half teaspoon of nutmeg
- 125 grams of blue cheese, for example Danish blue
- 4 eggs
- 150 milliliters of milk
- pepper and salt
Preparation method
- Preheat the oven to 200 degrees.
- Cut the cauliflower into small florets and cook for 5 minutes until al dente.
- Drain the cauliflower florets well in a colander.
- Grind half of the cauliflower florets in a food processor.
- Squeeze out all the moisture from the finely ground cauliflower using a clean tea towel or cheesecloth.
- mix the egg, mozzarella and nutmeg in a food processor and add the cauliflower pulp.
- Mix everything into a dough and spread the dough in a quiche tin.
- Bake this crust for about 20 minutes until crispy.
- Meanwhile, crumble the blue cheese over the rest of the cauliflower florets.
- Beat the eggs with milk, pepper and salt and pour this on the bottom of the quiche tin.
- Lower the temperature of the oven to 160 degrees and bake the quiche for 40 minutes.
