The classic quiche. Who doesn't like it? And this delicious dish also works wonderfully well. Find out how here. And of course, as always, our recipe is suitable for our 30-day gut cleanse RESET.
Done in: 90 minutes
Quiche with artichokes
This French classic is always well received and also works very well in a species-appropriate way. Vegetarian, gluten-free and naturally suitable for our 30-day intestinal cleanse RESET.
1
Quiche30
minutes1
hourIngredients
- Species-appropriate pastry
200 g ground almonds (blanched)
1 EL Tapioca starch (also known as tapioca flour)
3 EL Olivesöl, e.g.E.g. PHENOLIO
1 Egg
1 Prise Salt
- Quiche
250 g Artichoke hearts or hearts
2 red onions
4 Fruit onions
200 g Broccoli
Chili pepper (quantity as desired)
100 g Spinach
4 Eggs
100 ml Cashew or almond drink
6-8 stalks fresh thyme or 1-2 teaspoons dried
Muscat nut
Salt, pepper
Preparation
- Preheat the oven to 150°C convection.
- For the dough, add the ground almonds, tapioca starch, olives, an egg and salt and knead into a dough with your hands. If the dough is too dry, add a little ice-cold water.
- Line the base of a springform tin with baking paper and brush the sides with a little olive oil. Press the pastry evenly into the tin with your hands and press the sides down approx. 3 cm high. Pre-bake the dough in the oven for 15 minutes. Then turn the oven up to 165° C.
- In the meantime, halve or quarter the artichoke hearts, depending on their size. Peel the onions and cut into wedges. Clean the green onions and cut into thin slices. Wash the broccoli and remove the florets, peel the stalk and cut into pieces. Remove the seeds from the chilli pepper and cut into strips, depending on your preference and the sharpness of the pepper.
- Heat some olivesöl in a deep pan. First fry the onions and green onions for 1-2 minutes. Add the broccoli, artichoke hearts and chilli pepper and fry everything for 3-4 minutes, turning occasionally; the vegetables may still be al dente. Finally, fold in the washed spinach and allow to collapse briefly. Season to taste with salt.
- Whisk the eggs in a bowl and mix with the cashew drink, thyme, grated nutmeg, salt and pepper.
- Spread the vegetables over the pre-baked base and pour the egg mixture on top. Bake the quiche in the oven at 165°C for approx. 45 minutes.
Artgerechte Food Facts
Almonds have a high calorie density, but are very healthy. The carbohydrates in almonds and also in nuts are only released slowly during digestion. Almonds contain a lot of vegetable protein and are rich in polyunsaturated fats. They also have an antioxidant effect.
Tapioca is the starch of the cassava plant and is available as tapioca flour or in ball form. The staple food cassava (also known as cassava or yuca) is a tuber that grows underground like potatoes or sweet potatoes and has large storage organelles for starch. Tapioca is a quantitatively species-appropriate food that can be used as a gluten-free starch alternative.
Olivesöl are a natural source of fat and therefore an important source and store of energy. In addition, high-quality olive oil has a very high content of polyphenols, which have a health-promoting, anti-inflammatory and protective effect.
Eggs are a great source of protein and have a firm place in a species-appropriate diet. They are a good source of healthy omega-3 fatty acids and contain numerous vitamins, such as vitamins A, B, D and E. (Please note: animal products are only species-appropriate if the animal has also been kept and fed in a species-appropriate manner.)
Artichoke hearts & -böden contain the bitter substance cynarin, which supports the metabolism of the liver and bile. Artichokes stimulate bile secretion and have an appetizing and digestive effect. They can also lower cholesterol levels. They also have a diuretic and anti-inflammatory effect and have a high polyphenol content.
Onions are good sources of potassium, vitamin B and vitamin C – but they are particularly healthy because of their many antioxidants.
Broccoli contains the substance sulphoraphane, which has a very strong anti-inflammatory and anti-cancer effect, especially in combination with turmeric. Broccoli develops health-promoting substances when it is finely chopped. This process can convert glycorafanin into sulforaphane (mustard oil). Ideally, it should be cut and left to rest for around 40 minutes before being cooked or steamed. This preserves the valuable sulphoraphane even when heated. Broccoli also helps to activate brown adipose tissue.
Spinach as a green leafy vegetable is an essential part of a species-appropriate diet. It contains bitter substances that regulate our immune system, chlorophyll and other secondary plant substances that provide our cells with more energy and protect them from free radicals at the same time. In addition, fiber, which our intestinal bacteria use as food.
Thyme is particularly beneficial to health thanks to its essential oils: they have an antibacterial, antibiotic, anti-inflammatory, expectorant and antispasmodic effect. We prefer fresh thyme, as this is when the flavor, aroma and other active ingredients are at their best. With our soup, you are not only warming yourself from the inside, but also doing something good for your intestines all round.
Chilis contain capsaicin, which has very positive properties on blood sugar levels, blood clotting and the defense against free radicals.
The nutmeg is as much a spice as a remedy – numerous antioxidant ingredients protect our body against inflammation and have a soothing effect on the gastrointestinal tract.
Lab-tested
Non-GMO
No artificial additives
UV-protected glass
Gluten-free
Lactose-free
Vegan
Product listed on the Cologne List®
100% vegetarian fermentation