Recipe provided by Lisa Guy
"One of the best ways to improve your health and lower your risk of disease is to include more vegetables and plant-based foods in your diet. Vegetables, nuts, seeds, legumes, fruits and wholegrains are all fabulous sources of dietary fibre which we need for better gut health and cardiovascular function. They also provide beneficial unsaturated fats which our bodies need for optimal heart, brain and nervous system function, and supply important nutrients like folate and beta-carotene. Plants are also the richest source of protective antioxidants that help fight oxidative damage in the body. Eating less meat and enjoying more vegetarian meals will help lower your risk of obesity and chronic diseases such as cardiovascular disease, type-2 diabetes and some types of cancer, along with reducing inflammation in the body. Start experimenting with new delicious meat-free recipes and eat your way to better health!"
This gorgeous gluten-free quiche makes a hearty vegetarian meal full of beneficial nutrients including beta-carotene, zinc, vitamin E, and plenty of protein and dietary fibre. Delicious served hot with a green avocado salad.
½ cup almond meal
1/3 cup wholemeal spelt flour
¼ cup chia seeds
1 cup rolled oats
Pinch sea salt
80 g organic grass-fed butter
1 cup diced sweet potato (around ½ medium sweet potato)
1 small onion, finely chopped
240g raw grated beetroot (around 1 medium beetroot)
1 small sprig fresh rosemary
3 cloves onion, crushed
2 Tbsp apple cider vinegar
2 heap Tbsp raw honey
Pinch sea salt and pepper
Small handful fresh mint, roughly chopped
4 organic eggs
100 mls organic milk of choice
Handful crumbled feta
Decorate with either nuts or seeds of choice (walnuts, pepitas, sunflower seeds), or fresh rosemary.
Preheat oven to 180*C.
Place all base ingredients in your food processor (except butter) and blend until you have a fine well combined mixture. Add the butter and pulse. Add around 2-3 Tbsp of water, adding a tablespoon at a time until your mixture forms a dough like consistency.
Grease a round quiche tin with some butter and then line the bottom with baking paper.
Press the base mixture down into the tin and press it out evenly so it comes all the way up the sides. Try the make the base as thin as you can. With a fork make some holes in the bottom of your base.
Put the base in the oven for 13 minutes, the set aside.
Lightly brush your sweet potato pieces with olive oil and then bake them in the oven for around 30-35 minutes until soft. While they’re cooking you will have time to prepare your filling.
In a large frying pan over medium heat saute the onion for 4-5 minutes in some olive oil. Add the beetroot, garlic and rosemary and cook for a further 10 minutes. Add the apple cider vinegar, honey, mint and sea salt and pepper and cook for another 2 minutes, then set aside.
In a medium bowl whisk the eggs and milk and then add the beetroot mix.
Pour the egg mixture over your base then top with sweet potato and feta and decorate with nuts or seeds of your choice.
Put your quiche in the oven for 50-55 minutes until it starts to brown and a knife comes out cleanly from the centre.
TIP: Use gloves to grate the beetroot to prevent your hands from staining.