Although we do make friends with salad most days of the week, this time of year it is nice to tuck into something a little different that is still super fresh and satisfying. A good old quiche is always a good way to go for work lunches, as you can serve it with some fresh leafy greens and a humble homemade salad dressing (we love lemon juice, olive oil, maple syrup and garlic).
If you struggle with getting enough dark leafy greens in your diet, this quiche is the perfect way to up your intake, where you can add kale or spinach in as well if you choose. We have carefully featured lots of lemon in this recipe, as lemon provides a rich source of vitamin C which has the ability to enhance iron absorption (silverbeet is a great source of plant based iron).
So whether you are seeking a new option for work lunches, a meat free Monday dinner recipe or the perfect dish to take along to a weekend picnic, this quiche will win you over every time, especially the crispy buckwheat pastry.
Silverbeet a.k.a Swiss Chard is an incredible dark leafy green that is bursting full of antioxidants, especially vitamin C. As you may already know vitamin C acts as a powerful water-soluble antioxidant, where it has the ability to remove free radicals and reactive oxygen species (ROS) from our body. Silverbeet is also home to a rich source of vitamin K which is essential for bone formation and strengthening, in addition to helping to reduce rates of neurological decline.
Not only do herbs such as dill help to provide our meals with more depth, they also contain an abundance of health benefits. Dill contains an array of compounds which help to support digestion, reduce flatulence, boost the immune system and even help to reduce menstrual cramps. We like to incorporate dill in dishes like this to help us digest and absorb protein more effectively, especially in the evening when our digestive fire is not as strong. Dill also serves as a plant based source of calcium which is something to keep in mind if you don’t eat dairy.
Lemon is a household favourite, however most people do not use it in its entirety. In this recipe we have used both the juice and zest, not only to reduce waste but also to support digestion, increase iron absorption and enhance the flavour. We love lemon because it enhances immunity, promotes a healthy heart, helps to fight cancer, increases iron absorption, boosts weight loss, improves skin health, supports digestion and helps prevent kidney stones.
Despite the name, buckwheat is in fact gluten-free and is actually a seed from a fruit similar to that of Rhubarb. Buckwheat contains a rich source of protein and fibre which helps to maintain healthy muscle mass, improve digestion, helps to lower cholesterol blood pressure and helps to regulate blood glucose.
Although goats cheese is an optional ingredient in this dish, we thought we would shine a little light on why we have added it to this dish. Most quiche recipes that you come across contain a heavy hand of cheese and cream which can contribute to gastrointestinal distress, irritable bowel syndrome, Crohn’s, leaky gut, acne and eczema. Unlike other cheeses, goat cheese is lower in lactose and shares a similar chemical structure to human breast milk so it is easier to digest, allowing it to be enjoyed by many. Goat cheese also contains probiotics, protein, calcium and healthy fats which makes it the perfect addition to this dish.
Dairy Free Silverbeet, Lemon and Dill Frittata with Crispy Buckwheat Pastry
1 ½ cups organic buckwheat flour + 2 tbsp to knead the dough
2 cups organic sunflower seed meal (you can also use almond meal)
½ cup organic tapioca flour (you can also use rice flour)
Zest 1 lemon
½ cup extra virgin olive oil
½ cup iced water
A good pinch of sea salt
6 free range eggs, whisked
¼ cup unsweetened almond milk
1 large handful fresh dill, finely chopped
Juice and zest 1 lemon
1 cup cherry tomatoes, cut in half
½ bunch silverbeet, stems removed and roughly chopped
½ tbsp garlic infused olive oil
100g goats cheese (optional – feel free to use cashew cheese if you are dairy free)
Sea salt and black pepper to taste
- Preheat your oven to 180 degrees celcius fan forced.
- To make the pastry add all dry ingredients and lemon zest to a large mixing bowl. Use a wooden spoon to gently combine. Once combined make a well in the centre and slowly begin to add olive oil and iced water. To combine, use a knife and work in a chopping action until the mixture comes together.
- Once combined lightly dust the remaining buckwheat flour onto your clean bench top to avoid the dough from sticking to the bench. Transfer the dough onto the kitchen bench and begin to use your hands to knead the dough. Place a large sheet of baking paper on your kitchen bench and place the dough on top. Place another large sheet of baking paper on top of the dough and use your rolling pin to roll out the dough so it is big enough to cover your pie dish.
- Once you have rolled the pastry large enough to cover your pastry dish, transfer it onto the dish with baking paper still underneath to allow it to be easily removed once cooked. Use a fork to gently prick the pastry multiple times and place in the oven to cook for 10 – 15 minutes.
- While the pastry is cooking place a medium fry pan over a medium heat and add the garlic infused olive oil. Once the pan is warm, add the silverbeet and sauté for 5 minutes and place to the side.
- Add the almond milk, lemon zest and juice to the whisked eggs and use a fork to gently combine them together.
- Once the pastry has finished pre cooking, pour the egg mixture on top of the pastry and top with the chopped dill, sautéd silverbeet and top with the cherry tomatoes.
- Bake for another 30 minutes or until the egg has puffed up and has cooked all the way through.
- Once cooked allow the quiche to rest for at least 10 minutes before serving.
We love serving this dish with a handful of fresh rocket, or herbs with fresh cherry tomatoes and a good drizzle of olive oil.