Gluten free. Vegetarian. Yum. Easy! I love a balanced meal, which can be paired with so many other foods and enjoy warm or cold.
Before we start, note the following:
Source pasture-raised eggs and cheese. Feedlot/caged animal products are unhealthy for the animals and our bodies.
Source Non-gmo almond and flax. GMO foods are likely to have been sprayed with pesticides and herbicides and grown in soil with poor nutrients.
HERE'S THE RECIPE! Keep reading for nutrition info.
Ingredients:
1 x medium zucchini (grated)
2 x medium carrots (grated)
1 small onion
3 x eggs
1 x tablespoon pine nuts
2 x cloves garlic
1 x tablespoon flax meal
1 x tablespoon almond meal
salt - couple of grinds
pepper - several grinds, be generous
1/2 tsp nutmeg
2oz (50 g) goats' cheese - approx
3oz (85 g) feta cheese - approx
1oz (30 g) cheddar - approx.
What to do:
Pre heat the oven to 200 C (390F)
Grate the carrots and place in a mixing bowl.
Grate the zucchini. Squeeze out the moisture in a colander.
Add zucchini to mixing bowl.
Finely chop the onion and garlic.
Add the pine nuts, flax, almond. meal and seasoning to the bowl.
Add eggs - beat in a bowl before adding if you like.
Stir Well.
Add the feta and goats, cheese and stir through lightly.
Line a quiche dish, or similar, with natural baking paper.
Place the mixture into the dish.
Top with the cheddar cheese.
Place in the oven and bake for around 30 mins, or when the cheese has browned on top. Check after 20 mins.
Serve
Enjoy with choice of other proteins, salad and vegetables.
Avocado adds healthy fats and asparagus is a good prebiotic food, providing fuel for your good gut bacteria.
Carrots are versatile, delicious and nutritious:
Great source of energy.
Source of carbohydrate fuel for the brain.
Carrots contain antioxidants such as polyphenols, which play a role in protect the body's cells from cancer.
Low Glycemic index.
High in vitamin A - great for eye health.
Vitamin A is a FAT- soluble vitamin, so enjoy carrots with health fats, including olive oil, hummus, yoghurt, avocado, egg, fish, meat, nuts and seeds.
Zucchini adds variety, vitamins and minerals, plus fibre.
Onion and garlic are also good sources of minerals and prebiotics.
Pine nuts contain healthy fats, fibre and protein! Plus, B-group vitamins and minerals.
Flax binds the mixture together and is an excellent source of fibre, plus healthy omega fats, and proteins too.
Almond-Meal is another great source of all 3 macronutrients plus B group vitamins and minerals.
Hello! I'm Laura. I'm a holistic nutrition coach. I love growing food, shopping for food and food prep! I'm passionate about gut-health, the gut-brain link and the role of our gut bacteria in all our body's functioning.
Food is at the heart of a healthy, happy lifestyle. Feel free to check out the rest of my website and find me on Instagram. I share lots of healthy tips and recipes there too.
Message me with questions or to schedule a 30-minute free chat to find out how we work together, for a healthier you.
No time for coaching at the moment, but you're interested in improving your health? Here's my basic gut-health guide. I hope you find some take-aways in this blog to start improving your health and future outlook.
Comments