GLUTEN-FREE QUICHE

Preparing a meat quiche with gluten-free dough is easy, I’m going to show you how, you don’t need to buy expensive or inaccessible products, you have several options, you can choose the one you prefer.

The most common thing in the context of a blog like this would be to start by saying that this recipe is not for every day, but that I propose the perfect option to enjoy it without regrets.

What should I call it? The healthy option? Healthy? Or better yet, fit?

I don’t know, but I’m not going to call it any of those three ways, I’ll just tell you that it’s a simple quiche, with few ingredients and a special dough.

 

The quiche with gluten-free dough is easier to digest than the conventional one.

 

The dough is special because it is different from the classic dough for a quiche (based on wheat flour, butter, and egg).

This dough does not contain gluten and is made from almond flour, mixed with tapioca starch, arrowroot, and coconut flour.

 

 

I’m not sure if this quiche is relevant because of the set itself, or because its grain-free dough is one of those gluten-free options suitable for anyone.

It may be because it is easy to prepare and feels very good.

 

This gluten-free quiche will cost you less than making one conventional.

 

If what you’re reading is already scaring you, if it makes you doubt, don’t be afraid, this recipe is as easy to make as any other.

In fact, it’s much easier than making a conventional quiche dough, and it takes less work.

On this occasion, I used a flour mix that is already prepared, but there is the possibility of making your own dough, from just a few ingredients, as I did here.

I usually use almond flour as a base, the reason is that it is the most versatile, the one that behaves best and is less heavy than other nut flours, but it can be substituted with others.

To avoid using so many almonds, a A good strategy is to mix it with coconut flour and seeds.

If there’s any point in making a savory pie like this, it’s finding an alternative for people on a low-carb diet.

It’s ideal for people who can’t or don’t want to consume gluten and for those who avoid grains, especially wheat.

I’m always looking for alternatives to traditional carbohydrates in different doughs, and it’s true that the simplest alternative always ends up being almonds.

But you can make variations by mixing it with coconut flour and, especially, with seeds, as I did here.

 

Fill this quiche with meat, bacon, prawns, or lots of vegetables, you you choose!

 

The filling is very simple, it is eggs, milk (vegetable or not), or cream/evaporated milk, onion, leek and minced meat.

Change what you like, do you like smoked bacon? Do you prefer it with only vegetable ingredients? You can do it however you like.

As I was saying, I used a preparation for the dough, it is not difficult and there is no mystery, if you do not have this type of products, make your own mix.

Make the dough, roll it out, line a round mold, bake it and then fill it.

For the filling, make a sauce with the vegetables and the meat, and add it to a bowl with the beaten eggs, the cream, salt, pepper and freshly ground nutmeg, for example.

Bake the quiche and let it cool, now you have a delicious savory pie full of flavor.

 

If you prepare your own quiche dough, you control the ingredients.

 

The advantages of this pie over a traditional quiche are several and I will tell you about them below.

• Gluten-free.
• Cereal-free.
• Suitable for low-carb diets.
• Easy to digest.
• No unwanted fats.

 

Normally when we prepare a homemade quiche, we buy a ready-made shortcrust or puff pastry, in principle, it should not be a problem, and even more so if we do not make it regularly. But if we look at the ingredients of this type of products, we can see that many of them are very dispensable, if not totally inadvisable, especially the fatpalm oil and rapeseed oil.

These vegetable oils are widely used in the food industry due to their low price, are obtained through industrial processes and are usually part of ultra-processed products.

Prepared doughs are exactly that, ultra-processed products made from low-quality flours and fats.

 

 

There is a lot of scientific literature available on the effect that different fatty acids in the diet on our health.

The consumption of palmitic acid, present in palm oil, is a long-chain saturated fatty acid, and has been shown to promote insulin resistance and inflammation, as well as fat accumulation in the body.

 

Avoid industrial vegetable oils such as palm, rapeseed or sunflower oil.

 

The following study concludes that oleic acid from olive oil, (monounsaturated), and lauric acid from coconut oil, (medium-chain fatty acid), are more available to be used as an energy source by our body.

On the other hand, palmitic acid, as well as stearic acid, promote the opposite, fat accumulation, insulin resistance and obesity.

DiNicolantonio, J. J., & O’Keefe, J. H. (2017). Good Fats versus Bad Fats: A Comparison of Fatty Acids in the Promotion of Insulin Resistance, Inflammation, and Obesity.Missouri medicine, 114(4), 303–307.

Taking these data into account, it is easy to understand that the fewer industrial products, especially ultra-processed ones, we consume, the better.

That is why my proposals are always based on easy recipes, that do not represent great difficulty, but at the same time, have great added value.

Always looking to improve your health and that of those around you.

I leave you the recipe for this gluten-free quiche below, I hope you like it.