Something I’ve learned as a teacher is to reflect on my practice: What went well in that lesson? What didn’t? Is this task I’ve created really doing what it’s meant to be doing? Are my students getting the most out of this assignment?
As I continue along with my primal journey, I’ve made changes to the way I do things, including adapting recipes along the way to maximise the benefits from the foods Pat and I eat. While there’s nothing wrong with my current Whenever Quiche recipe, I personally would like a tad bit more protein in the morning. I’ve increased the number of eggs used in my recipe, which equates to one egg per slice of quiche, rather than the less-than-one-egg per slice of quiche before. Yes, I’m being protein pedantic….
This dish is very versatile – just like most of my primal recipes – and should be used as a basic guideline for you to develop your own quiche flavour combinations over time. You can serve the quich hot out of the oven, or let it chill and serve cold. It’s great for any meal of the day, but if you’re already primal, you’ll have no issue eating, say, non-breakfast food for breakfast, (leftovers anyone?).
In terms of ingredients for the filling, the sky is the limit! I always aim for at least three vegetables, one of them being leafy, like spinach, Swiss Chard or kale. This recipe has spinach, mushrooms and brocoli, but you can do any veg you want, don’t just follow this particular recipe. For meat, you could try bacon, gluten-free sausage or even prosciutto in it. I’ve often thought smoked salmon would be delicious in it, given it had the right ingredient combination. And, if you eat dairy, any cheese would add nice flavour. In the past, I’ve put cheddar, parmesan, cream cheese, feta, and a raw, unpasteurised Scottish cheese.
This quiche so versatile, I made it for a primal travel day going home to Canada. And coming back.
This quiche also lasts about five days in the fridge, which makes it an ideal candidate for weekly meal prep and a grab-n-go food. Finally, this dish is paleo, primal, keto, Whole30 compliant, vegetarian (if no meat), gluten-free, sugar-free and can be dairy-free if you don’t add cheese (or butter if you’re very strict).
Redo Primal Quiche
* serves 8
prep time: 20 minutes
cooking time: 45 minutes
3 cups / 300g almond flour
2 tbsp soft butter + 1 tbsp for cooking
2 tbsp soft coconut oil*
2 cloves garlic, minced
pinch sea salt
1 egg + 8 eggs for the filling
5 medium mushrooms, cleaned and sliced
2 handfuls spinach
half a head of broccoli, chopped into small florets
salt and pepper to taste
any additional fresh herbs or spices you choose
*if doing dairy-free, omit the butter and use 4 tbsp coconut oil instead.
1.Preheat your oven to 170’C/350’F. Grease a large pie dish.
2. In a medium bowl, combine the ground almonds, 2 tbsp butter, coconut oil, 1 egg, pinch of salt and one minced clove of garlic. You’re best doing this part with your hands, making sure the fat and egg is blended with the almonds. Transfer to your pie dish, flatten and form a pretty crust.
3. Poke some fork holes through the base, then bake this in the oven for 15-20 minutes, or until the crush is just golden. You don’t need to blind bake this, however, you may need to flatten out any rising crust issues. I’ve done this in the past with a fork.
4. While your crust is baking, start cooking your fillings. Heat a cast iron frying pan to medium, then melt your butter, and sauté the mushrooms, 1 minced garlic clove, and broccoli florets until just soft. Add the spinach and cook for a further minute, stirring the mixture. Season with salt and pepper, and any other herbs or spices you’d like. Remove from the heat and set aside.
5. In a large bowl, crack the 8 eggs then give them a good whisk until bubbles form.
6. Now, you can do one of two things to combine your eggs with your filling:
- fast-paced: do what I do, and quickly add the hot vegetables into the raw eggs, stir then transfer into the half baked crust. Place in the oven.
- leisurely: you can let the vegetables cool further, then combine the veg and eggs, then empty into the pie crust. Place in the oven.
Either way, I now combine the two fillings before putting it into the pie crust. I just feel it’s an easier way to make this dish.
7. Bake for 20-25 minutes, or until the egg is cooked all the way through. The crust will be golden as well. Remove from the oven and let stand about 10 minutes before serving. Slice into 8 pieces.
If making this for meal prep, let it cool to room temperature before covering the quiche and refrigerating it.
How do you like your eggs?
What are some of your meal prep all-stars?