Healthy smoked salmon & broccoli quiche
Last weekend I had a get-together with friends. My idea was to cook something hearty but healthy that combines fish, vegetables, eggs, and goat cheese. And that’s how this healthy quiche with smoked salmon & broccoli came. It’s light, tasty, full of protein and other nutrients, and bursting with flavors. The smoked salmon gives this quiche a great taste.
This healthy smoked salmon and broccoli quiche is my new favorite for the lunchbox and breakfast. It’s a luxurious quiche that deserves a place on your healthy menu.
Although the recipe is easy to prepare and ready in minutes, the most time-consuming part of this recipe is the dough. But the good news is that you can prepare the dough a day ahead or forgo the crust and make a crustless quiche. Remember to grease your baking dish.
As much as I am watching my weight, I preferred to make a quiche with a crust this time because I used whole wheat flour. Our bodies need good carbohydrates and use them for fuel.
If you are struggling with weight loss, the trick is to avoid carbs at dinner, even the healthy ones.
This recipe is also a good choice for women who have endometriosis.
After years of experimenting, I can say that eating dairy products like organic Greek yogurt or goat yogurt, goat cheese, and feta cheese doesn’t trigger any endometriosis flares up. But I avoid processed cheese and non-organic dairy products. I have only goat yogurt daily, and the other cheese occasionally.
As I told you before, broccoli is part of this recipe. I use this wonderful vegetable as often as possible in my cooking because of its fantastic health benefits.
Let us take a look at the main ingredient, broccoli.
Why is broccoli so beneficial for your health?
For me, broccoli is a superfood that has helped me keep endometriosis at bay and get through menopause well.
Broccoli is high in fiber, which supports a healthy gut microbiome (the good bacteria in your gut) and helps with weight loss by limiting overeating. High-fiber foods can help prevent menopausal weight gain.
Studies have shown that nearly 70 percent of our immune system is in the gut.
So if you take care of it, you’ll stay healthy. Plus, a healthy gut is crucial for hormone balance.
Plus, broccoli contains essential nutrients but has fewer calories.
Because metabolism slows down, menopausal women do not need as many calories as they did in their younger years. Now is the time to make a change: quality over quantity.
Menopausal women must ensure they eat enough nutrients to prevent health problems like osteoporosis and heart disease.
However, this magical vegetable can help with weight control and even relieve some symptoms of menopause.
Broccoli is rich in sulforaphane – a powerful sulfur compound that supports hormone balance and estrogen metabolism. So it improves estrogen dominance.
Sulforaphane is a must-have for us, especially for women with endometriosis and other health problems caused by hormonal imbalances.
Since broccoli is rich in glucosinate, it detoxifies the liver. Glucosinate is a sulfur-containing compound that helps detoxify the liver and relieves the symptoms of menopause.
HEALTHY LIVER IS VITAL FOR HORMONE BALANCE.
Excess estrogen is filtered out of the body by the liver. A sluggish liver cannot eliminate the excess estrogen, so it returns to the body.
As women, we are bombarded with chemicals daily, from makeup, creams, shampoos, conditioners, hair dyes, dishwashing detergents, household cleaners, etc.
Some toxins can mimic hormones in our bodies and lead to further hormonal imbalance. A healthy liver eliminates the toxins we absorb from the air, water, environment, food, etc., such as heavy metals, chemicals, additives, etc.
Let’s get back to our healthy smoked salmon and broccoli quiche cooking.
Pre-cook spinach and broccoli to remove excess water because we do not want a soggy quiche.
Since the smoked salmon is quite salty, you only need salt for the dough and egg filling.
Why do I call this smoked salmon and broccoli quiche healthy?
This smoked salmon and broccoli quiche is a healthy version for three reasons:
I replaced the cream with organic Greek yogurt with 10% fat,
I used organic goat cheese, which is better for digestion than other cheeses,
I used whole wheat flour instead of all-purpose flour for the crust.
24 or 26-cm tart pan with removable bottom
Ingredients for the healthy smoked salmon and broccoli quiche:
200 g broccoli florets, cut into medium-sized pieces
200 g smoked salmon, cut into strips
A handful of fresh organic baby spinach
Two medium yellow onions
Three organic or free-range eggs
300 g organic Greek yogurt
100 g soft-ripened goat cheese or feta cheese
½ teaspoon ground turmeric
Salt and pepper to taste.
Ingredients for the quiche crust:
200 g whole wheat flour
100 g butter (organic pasture-raised butter if possible)
One organic or free-range egg
Three tablespoons cold water
½ teaspoon salt
How to make the quiche crust?
Preparation time 10 minutes and 40 minutes to chill
Baking time 15 minutes
Makes dough for 1 x24 cm (or 26cm) tart pan
Enough for eight people
I have been using this recipe for years and has never disappointed me. Homemade quiche dough is simple and easy to make yourself.
Tip: If you are a quiche lover, always have a batch of prepared quiche dough in the freezer.
Place all ingredients except egg and water in a medium bowl.
Note: You can also make the quiche crust using a food processor.
Mix to incorporate the ingredients. Mix until you have a crumbly flour and butter mixture.
Mix the egg with cold water and add it to the mixture.
Knead lightly. The mixture will form a dough.
Bring all the crumbs together and shape the mixture into a ball. Then press it into a disc to help it cool faster.
Wrap the dough in plastic wrap and place it in the refrigerator for 30 minutes.
Preheat the oven to 190 degrees Celsius.
Remove the dough from the freezer.
Lightly dust a work surface with flour and roll the dough to about 3 mm. It will be larger than the tart pan.
Roll the dough out on your rolling pin and then roll it over the tart pan. This will allow the dough to transfer easily without tearing.
Press the dough into the quiche pan and remove the excess dough. Run your thumb over the edges to smooth them out.
Chill the quiche dough in the refrigerator for another 10 minutes.
Prick the dough with a fork to keep it from puffing up.
Line the tart pan with parchment paper, fill it with pie weights and bake: use baking beads, dry beans, or rice. These weigh down the dough, so it does not puff up and shrink during baking. This is called blind baking.
Bake the dough for 10 minutes or until it is light brown.
Carefully remove the beads and paper.
Bake again for 5 to 10 minutes or until the bottom is light brown. This will keep the bottom of your quiche nice and crispy once filled.
While the pastry base is baking, you can prepare the filling.
How do I prepare the quiche filling for this healthy smoked salmon and broccoli quiche?
Preparation time 10 minutes
Cooking time 25 to 30 minutes
Put olive oil and onions in a frying pan. Cook them until they are golden brown.
Add the spinach and broccoli, and cook until the water is removed. This will take about 5 minutes. Remove the pan from the heat and let the mixture cool.
Mix eggs, yogurt, a pinch of salt, pepper, and turmeric in a medium bowl.
Place the smoked salmon strips, broccoli pieces, and spinach mixture in the pastry case.
Sprinkle the goat cheese pieces
Pour the egg mixture over the top.
Bake the quiche at 180 degrees Celsius for 30 to 35 minutes or until the top is golden brown.
This smoked salmon and broccoli quiche will keep in the refrigerator for up to 3 days.
Or divide it up and freeze it in chunks for your quiche day. They are easy to take out, thaw, and eat as a lunch with some salad.
This healthy smoked salmon and broccoli quiche is excellent for a gathering with friends or your lunchbox.
Suggestion for serving:
This healthy smoked salmon and broccoli quiche goes well with a salad of arugula and cherry tomatoes.
I am looking forward to hearing from you.
If you recreate this healthy smoked salmon and broccoli quiche, let me know by sharing your pictures on Instagram and tagging it with the hashtag #healthywomanstyle, or leave a comment below.
Wishing you a new year full of healthy meals, inspiration, and good things,
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