Swiss Chard Quiche

A wholesome and nutritious swiss chard (also known as rainbow chard) filling on top of a gluten and grain free almond crust. Made with whole foods, this recipe is free from gluten, grains and dairy. 

This recipe was custom developed for Affordable Wholefoods.

Nourish 101:

  • Swiss chard has a very high nutrient-density and is rich in antioxidants (helps reduce free radical damage within the body).
  • Swiss chard is also a good source of vitamin A and C (for a healthy immune system) and carotenoids lutein and zeaxanthin (protect vision and promote good eye health). 
  • Chard has an impressive amount of vitamin K (an essential nutrient for bone health).
  • Chard is also a great source of dietary fibre and supports healthy digestion. 
  • The almond meal crust provides a source of healthy fat, fibre and even protein. Almonds are also a good source of vitamin E (great for skin health and reducing inflammation) and magnesium. 
  • The eggs provide a source of omega-3 and protein and make the meal satisfying, keeping you fuller longer. 
  • The combination of protein-rich eggs, fibre and mineral-rich greens along with the ground almonds create a meal that promotes healthy metabolism and digestion, steady energy output and balanced blood sugar levels and reduce sweet/sugar cravings. 


Recipe:

Swiss Chard Quiche

Ingredients:

Crust:

  • 1.5 cups (180g) almond meal 
  • 1/4 cup (30g) tapioca flour
  • 1 extra large free range egg, lightly beaten
  • 1 TBSP extra virgin olive oil 
  • 1 TBSP water
  • 1/4 tsp nutmeg
  • Pinch Himalayan salt

Filling:

  • 1 TBSP extra virgin olive oil 
  • 1 leek (or small brown onion), finely sliced 
  • 2 - 3 garlic cloves, minced
  • 1 bunch swiss chard*, finely shredded
  • 6 extra large free range eggs
  • 1 TBSP lemon juice
  • 1tsp (2g) ground turmeric
  • 1/4 tsp nutmeg
  • Himalayan salt + pepper
  • 1/4 cup (35g) pine nuts

Method:

  1. Pre-heat fan-forced oven to 180°C. 
  2. In a mixing bowl combine crust ingredients and shape to form a ball of dough. Slightly flatten and place between two pieces of greaseproof paper. Use a rolling pin to roll dough out to 1/2 cm thick. 
  3. Remove top layer of paper. Carefully place crust (paper side up) on top of a greased or lined pie dish. Mould dough into dish. Use a fork to prick holes in base (this stops the crust from puffing up) and bake in oven for 10-12 minutes or until lightly golden. Set aside. 
  4. In a deep frying pan saute leek and garlic in olive oil for 1- 2 minutes. Add swiss chard and wilt down over medium heat for 3-5 minutes. 
  5. In a mixing bowl whisk eggs with lemon juice, turmeric, nutmeg, salt and pepper. 
  6. Spoon swiss chard mix on top of curst and pour over with your egg mix. 
  7. Sprinkle with pine nuts and bake in oven for 30 - 35 minutes or until your egg is cooked through. 

Serving Suggestions:

  • Serve with a side salad or cooked greens.

Recipe Tips:

  • *Swiss chard is a dark green leafy vegetable similar to silverbeet and has pink or yellow stems. (You could also use silverbeet for this recipe).
  • The stems of the chard take a little longer to cook (I use only a few) and recommend adding these in the first 1-2 minutes then follow with the leaves. 

Sensitive to FODMAPs?

  • Use the green part only of the spring onion.


© Live Love Nourish™ 2015. All rights reserved.

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All of the LLN recipes are:
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  • Dairy Free
  • Soy Free
  • Yeast Free
  • Preservative Free
  • Refined Sugar Free
This recipe is also:
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  • Peanut Free
  • Fructose Free
  • Corn Free
  • Paleo

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