Mini Quiche with Almond Crust

Mini Quiche with Almond Crust

These mini quiches can be whipped up in no time at all and are perfect any time of the day. You can mix them up with different veggies, cheeses or herbs and your meal prep is done! Full of protein & healthy fats these are a great option if you're trying to eat nourishing, wholesome foods but don't want to spend all day in the kitchen. The almond pastry also makes these coeliac friendly!


Ingredients:

Pastry:

  • 150g ground almonds
  • 1 egg
  • 15g butter/coconut oil

Filling:

  • 3 eggs
  • 1 TBSP greek yogurt
  • 1 clove minced garlic
  • Whatever veggies or cheese you have in the fridge (we used broccoli & spring onions)
  • Sprinkle of salt & pepper

*Makes 6-8 mini quiches

Instructions:

Pastry:

  • Preheat the oven to 180°C.
  • Grease a muffin tin with butter or coconut oil.
  • Mix the pastry ingredients in a bowl and when thoroughly mixed, press it firmly into all corners of the muffin tray.
  • Prick the pastry with a fork a few times before placing in the oven for ~10 mins.

Filling:

  • Whisk the eggs before mixing in the yoghurt, garlic and salt & pepper.
  • Prepare whatever veggies you have, any combination will work in these!
  • Pour the egg mixture into the partially cooked pastry and add your veggies on top. Some grated cheese on top is delicious if you have it.
  • Place back in oven for roughly 10-15 mins. This will depend on the size of your muffin tray.

Nutritional Information:

Eggs

  • They are among the most nutritious foods on the planet. They are packed full of vitamin A,D, E & K, B vitamins, selenium, phosphorous, calcium and zinc.
  • They are one of the best dietary sources of choline, a compound required for the building of cell membranes and many other functions.
  • They contain the antioxidants lutein and zeaxanthin. These are important for eye health and can help prevent macular degeneration and cataracts.
  • Eggs are considered a complete protein meaning they contain all of the essential amino acids.

Almonds

  • Great source of calcium, iron, magnesium, phosphorous, potassium, zinc, copper andmanganese.
  • Great source of a number of B vitamins;
  • Rich in folate which is vital for a healthy pregnancy.
  • Rich in riboflavin which helps with red blood cell production, body growth and to process carbohydrates.
  • Rich in niacin which is often used to improve cholesterol levels and lower cardiovascular risk.
  • Rich in thiamin which helps the body to process carbohydrates and protein.
  • Great source of unsaturated fats
  • The high levels of unsaturated fats are great to help ease inflammation (great post exercise) and may also improve cholesterol levels.
  • It might be an energy dense food but there is no need to avoid it.
  • A review of 20 clinical trials showed no weight gain or even weight loss individuals consuming 1 -2 cups of nuts a day
  • Possibly due to the amino acid arginine which may boost fat burning.
  • Consuming nuts considerably reduces the risk of developing diabetes and pancreatic cancer.