Great for breakfast, fantastic for lunch, this dish is full of ingredients that are good for mind and body, with no heavy carbs to send you into a mental or physical slump.
- Serves: 4
- Prep time: 10 mins
- Cooking time: 25 mins
- Utensils: one large bowl & one oven-proof dish
- Storage: keeps in the fridge for 4-5 days
- Suitability: low carb / low sugar
6 free-range large eggs
150 grams crème fraîche
Splash of milk
2 tbsp parmesan cheese grated
Handful of olives (green, black or both)
Handful of sunflower seeds
120 grams spinach leaves
100 grams smoked salmon chopped
Sea salt and black pepper to taste
- Preheat the oven to 180°C.
- In a bowl, beat the eggs with the milk, crème fraîche, parmesan cheese, ½ teaspoon of sea salt and ½ teaspoon of pepper (or to taste). Fold in the olives, seeds, spinach leaves and chopped salmon and lightly combine all the ingredients.
- Pour the mixture into the oven-proof dish and bake for 20-30 minutes. The quiche will be fully cooked when both edges and surface are lightly brown. Allow the crustless quiche to cool for about 10 minutes, then slice into wedges and serve.
Tips: add different veggies, such as courgettes, broccoli or peppers; top with chopped nuts, spring onions or more cheese!
Eggs are a nutrient rich source of at least 11 different vitamins and minerals. A US study showed egg consumers have higher intakes of vitamins A, E, B12 and folate compared to non-egg consumers. Eggs are an important source of high quality protein, especially important for vegetarians. They are also rich in essential amino acid tryptophan, which is used in the body to make 'happy chemical' serotonin.
Nuts contain moderate amounts of protein (9–20%) and, with the exception of chestnuts, also contain large quantities of fat (49–74% total fat). This fat is mostly monounsaturated or polyunsaturated fat. 30g of nuts a day has been shown to lower heart disease risk by 30-50%, reduce risk of type 2 diabetes by around 25% and assist in managing weight. A daily 30g handful has also been found to improve longevity.
Salmon is a great source of marine omega 3s docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), along with amino acid tryptophan. These long chain omega-3s have the best therapeutic benefits for people with inflammatory types of arthritis such as rheumatoid arthritis, reactive arthritis, psoriatic arthritis and ankylosing spondylitis. There is solid scientific evidence that they can help to relieve pain without the side effects of anti-inflammatory medications. Salmon is also protein rich with good amounts of vitamins A, B12, D and E, iodine, selenium, calcium, zinc and iron.
Spinach is high in vitamin A, vitamin C and folate. Two cups of spinach will provide the daily value of vitamin A, necessary for healthy vision, immune function, and skin and bone health. The same serve also meets the recommended day’s intake of vitamin C, needed for healthy gums, teeth, and bones as well as wound healing and fighting infection. Spinach is also one of best sources of lutein and zeaxanthin, two antioxidants that help protect our eyes as we age. As a source of polyphenols, they support gut health and hence have a positive impact on mental and physical health.