Crustless quiche with 3 veggies

Crustless quiche with 3 veggies

 

I made a quiche without a crust to cut down on carbohydrates. 

 Even though this dish contained dairy, I was very picky. So I chose the best, keeping in mind that my endometriosis flares up when I eat dairy. The best means organic dairy products or goat dairy products when possible. With those choices, I can often indulge in yogurt and cheese without causing inflammation in my body. 

 This crustless quiche is part of my meatless menu. I am not vegan, but I try to replace meat as much as possible. Years ago, I suffered from endometriosis. My path to recovery was nutrition and high-quality supplements. At the time, I found that every time I ate meat, it triggered the inflammation in my body and flared up the endometriosis again.

 Avoiding meat as often as possible and eating protein from plant sources is good for our overall health and hormone balance.

 This crustless quiche with 3 veggies is delicious and filling and an easy-to-make meatless lunch. Great for summer potlucks or anywhere you are asked to bring a plate. It is also a tasty and nutritious choice for your lunchbox.

 This crustless quiche is gluten-free and contains broccoli rice, mushrooms, and sweet potatoes. 

 Although it contains full-fat dairy, this crustless quiche can be part of a weight-loss diet because of its vegetable content and composition. 

 When I create a dish, the first thought that comes to mind is that it has to be delicious and nutritious; therefore, I choose the ingredients carefully. 

Ingredients in this crustless quiche with 3 veggies:

 

 Broccoli: I eat broccoli for its health benefits but do not like it. I always try to find the right combination so I do not feel the broccoli taste. Broccoli is low in calories but rich in nutrients and antioxidants that support our health.

 Since broccoli is rich in fiber, it is excellent for weight loss or maintenance because it curbs overeating.

 A fiber-rich diet promotes healthy digestion and helps lower bad LDL cholesterol.

 Broccoli contains sulforaphane, which can help with diabetes, heart disease, and cancer. Broccoli is high in calcium and vitamin K, essential for bone health and osteoporosis prevention. It also contains magnesium, zinc, and phosphorus, which contribute to bone health. 

 Mushrooms are a rich source of protein, fiber, and antioxidants. They are a healthy, nutritious addition to your plate and can successfully replace meat. 

 Mushrooms are an excellent source of selenium, B, and D vitamins. They are the only non-animal food that can provide a good amount of vitamin D with one serving.

 Selenium is an essential mineral for thyroid function and is vital in strengthening our body’s immune system.

 An exciting fact about mushrooms is that they can increase vitamin D levels in the human body as effectively as vitamin D from supplements. 

 Mushrooms are a low carbohydrate, fat, and cholesterol-free food that is great for women dieting to lose weight.

 Sweet potatoes are a healthy source of carbohydrates, full of fiber, and rich in magnesium, potassium, and other nutrients with powerful anti-inflammatory properties. Both magnesium and potassium are essential for keeping high blood pressure in check. Sweet potatoes contain lots of vitamin A, which is good for our eyesight. You may not believe it, but studies show that sweet potatoes promote weight loss due to their fiber content, which provides a feeling of fullness.

How to make this Crustless quiche with 3 veggies?

 

 

 Ingredients –  makes 6 servings

 500 g broccoli rice or finely chopped. It can also be broccoli & cauliflower or just cauliflower.

 400 g mushrooms

 One sweet potato, grated

 Two medium yellow onions, diced

 Three cloves garlic, minced 

150 g feta cheese or cheddar

 400 g Greek yogurt or goat yogurt. It must be full-fat. 

Five organic or free-range eggs.

 ½ teaspoon turmeric

 One teaspoon of dried oregano.

 Extra virgin olive oil

 Salt and pepper to taste

 

 How to prepare this crustless quiche with 3 veggies?

 

 Preheat the oven to 356 Fahrenheit (180 degrees Celsius). Coat a baking dish with olive oil or butter.

 Step 1: Sauté the onion and garlic. Soften up the sweet potato.

 Sauté the onion in olive oil until it softens. Add the garlic and stir. 

 Add the sweet potatoes and 3 to 4 tablespoons of water. 

 Cook the mixture until the sweet potatoes soften. It will take about 10 minutes. Stir occasionally. 

 Sprinkle the mixture with salt and pepper and transfer to a large bowl and set aside.

 

 Step 2: Prepare the broccoli rice.

 Wash the broccoli under running water and drain it in a colander for a few minutes.

Dry it: Place the broccoli on a kitchen towel to dry. Let it drain for a few minutes.

 Food processor: place the broccoli florets in a food processor and chop until rice grain-sized pieces are formed.

 Scrape down the sides of the food processor bowl to process the florets evenly.

 Cook: Add 1 tbsp. Olive oil in a skillet and heat over medium heat. Add the broccoli and sauté for about 2 to 3 minutes.

 Set aside and allow to cool.

 

 Tip:

 If it’s more convenient, chop the broccoli into bite-sized pieces.

 

 Step 3 Whisk the eggs and sprinkle the cheese on top.

 Whisk eggs, yogurt, turmeric, dried oregano, salt, and pepper in a large bowl. 

 Spread the broccoli mixture evenly over the bottom of the prepared pie plate

 Sprinkle the feta cheese on top. 

  Pour the egg mixture over the top.

 Bake the casserole until golden, about 4o to 45 minutes.

 Let the casserole cool, then slice and serve with your favorite salad.

 

 Tip:

 If the mixture turns golden too quickly, place baking paper on top of the casserole dish.

 Serving Tip:

 This crustless quiche with 3 veggies is excellent to reheat. So it’s a good idea to prepare and reheat it when needed.

 It goes excellent with arugula salad (rocket). My favorite combination is arugula, green onions, fresh basil, cherry tomatoes, and a delicious dressing of apple cider vinegar and extra virgin olive oil.

 I look forward to hearing from you. If you recreate this crustless quiche recipe, please leave a comment below.

 

 Until next time, stay healthy and make the most of your days.

 XoXo

 Gabby

 

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