Creamy cauliflower rice quiche without crust
This time of year, cauliflower is a star at the market. Since our health can benefit from seasonal vegetables, I decided to add this nutritious beauty to my shopping list.
The cold weather demands more comfort food, so I devised a hearty recipe for a creamy cauliflower rice quiche.
For keeping the carbs in check, this recipe is a crustless quiche.
The two kinds of cheese I used, organic goat cheese and feta cheese, are good for our digestive system.
I cook cauliflower for its health benefits, as it is an excellent source of vitamins and minerals and a good source of fiber. It contains almost all the vitamins and minerals our bodies need to function correctly.
Cauliflower is also rich in vitamin C and provides 77% of the recommended daily requirement.
For more information on the health benefits of cauliflower and a delicious recipe for cauliflower soup, check out my blog post-Roasted Cauliflower Soup.
For me, cauliflower is a superfood because, for years, it helped me keep my endometriosis in check and get through menopause just fine.
To prevent endometriosis flare-ups, I add cauliflower, broccoli, or cabbage to my diet almost daily.
I always come up with new recipes with these vegetables, so I do not get bored.
According to the ancient Greek physician Hippocrates, “all diseases begin in the gut.”
Studies have shown that nearly 70 percent of our immune system is in the gut. So if you take care of it, you will stay healthy. More than that, a healthy gut is crucial for hormone balance.
Cauliflower is high in fiber and low in calories but rich in nutrients and antioxidants that support our health.
In addition, fiber is needed to eliminate toxins (such as pesticides) and excess estrogen from the body, which is critical to preventing endometriosis flare-ups.
Fiber supports a healthy gut microbiome (the good bacteria in your gut), aids in weight loss by limiting overeating, and helps remove toxins and excess estrogen from your body.
This creamy cauliflower rice quiche without crust is a great way to get your family excited about eating vegetables.
It will delight even those who dislike cauliflower because I turn it into cauliflower rice.
It’s rich in protein and fiber that will keep you full for hours after you eat it.
What are the ingredients for the creamy cauliflower rice quiche without crust?
One medium cauliflower
Five organic or free-range eggs
100 ml goat milk
150 g organic feta cheese
100 g organic goat cheese
One yellow onion, chopped
Three cloves garlic, crushed
Eight stalks of green onions, chopped
A handful of fresh parsley, chopped
Eight halved sun-dried tomatoes, chopped
½ teaspoon dried thyme
½ teaspoon ground turmeric
Salt and pepper to taste
Extra virgin olive oil
Why do I prefer whole goat’s milk instead of cow’s milk?
Since endometriosis is part of my life, I must be picky about dairy products.
After some experimentation, I have found that goat milk-based dairy products are suitable for me, but I try to eat them only a few times a week.
Some days I swap out the goat milk for almond, coconut, or quinoa milk.
One of the benefits of goat milk is that it is easier to digest.
However, early studies show that goat’s milk may have anti-inflammatory properties that cow’s milk does not.
Goat milk contains less lactose than cow’s milk, which may explain why some people who are sensitive to lactose can enjoy goat milk.
How to prepare the Creamy Cauliflower Rice Quiche without crust?
Preparation time: 15 minutes
Preparation time: 30 minutes
Makes 6 servings
Step 1 Cook the onions
Heat a few drops of olive oil in a large pot over medium heat
Add the yellow onions and cook until they soften about 3 minutes. Add the green onions and garlic and cook for 1 minute.
Remove the pot from the heat.
Step 2: Prepare the cauliflower rice.
Wash the cauliflower under running water and drain it in a colander for a few minutes.
Dry: Place the cauliflower on a kitchen towel to dry. Let it drain for a few minutes.
Food processor: place the cauliflower florets in a food processor and chop until rice grain-sized pieces are formed.
Scrape down the sides of the bowl of the food processor to process the florets evenly.
Step 3: Stir fry the cauliflower rice.
Add three tablespoons of olive oil to a skillet and heat over medium heat.
Add the cauliflower and sauté for about 5 minutes
Set aside and allow to cool.
Step 4: Make the filling.
Mix the eggs, milk, feta cheese, salt and pepper, turmeric, and herbs in a large mixing bowl.
Add the cauliflower rice, onion mixture, and chopped sun-dried tomatoes and mix.
Taste for salt and pepper and season accordingly.
Grease a 31 cm rectangular baking dish with olive oil.
Add the cauliflower mixture to the baking dish and spread evenly.
Sprinkle the goat cheese pieces from place to place.
Step 5: Bake the cauliflower rice quiche.
Preheat the oven to 180 degrees
Bake it for 30 minutes until it is golden brown.
Serve it with a green salad of your choice.
Note: I ate the quiche with a good portion of spinach and cherry tomato salad seasoned with apple cider vinegar, olive oil, salt, and pepper.
I look forward to hearing from you.
If you recreate this recipe for crustless quiche with cauliflower rice, let me know by sharing your pictures on Instagram and tagging them with the hashtag #healthywomanstyle, or leave a comment below.
Wishing you a fall full of hearty and healthy meals, inspiration, and good things,
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