Veggie Quiche with Vitamin Packed Gluten-Free Sweet Potato Crust
You don't realize how often or how little you use eggs until you have 4 chickens in your backyard. I bake often but not often enough to keep up with the number of eggs our chickens produce in a week. Each chicken lays about an egg a day so in one week we are looking at around 28 eggs! I have a preference for cereal in the morning so I have to get creative on how to use this overwhelming surplus of eggs. The easiest way, to make quiche.
Quiche is easy to make and the perfect way to clean out all of the veggies in your fridge. You can use almost any combination of vegetables making for a very versatile dish. I also happen to enjoy adding sweet potato to just about anything in any way that I can, hence the sweet potato crust. But there is more to this crust than meets the eye. The winning combination of mashed sweet potato, teff flour, and almond flour is perfect for endurance athletes and here is why:
For starters sweet potatoes are rich in vitamin A and beta carotene which lends to improved eyesight and immune function. Heavy mileage can suppress the immune system so maintaining a healthy immune system through diet can go a long way. Both of these vitamins are fat soluble so including healthy fats when eating sweet potato is essential. To take the benefits of sweet potatoes a step further, sweet potatoes are metabolized differently than white potatoes in that they metabolize much slower giving you more steady energy and less risk of a spike and crash in blood sugar. Sweet potatoes are a great, easily digested carb source for any time of day. They also are rich in manganese and copper, two vitamins crucial for healthy muscle function. Manganese is also especially vital in metabolizing carbohydrates and bone metabolism, i.e. bone health.
Teff may not be a widely used ingredient in American cuisine but it does make up a large percentage of the Ethiopian distance runner's diet. Teff has a nutty slightly sweet flavor and hails from Ethiopia, a distance running mecca. Ethiopian Haile Gebrselassie, olympic gold medalist and marathon world record holder, uses teff as his main source of carbohydrates. He even credits its use to be the secret to the success of Ethiopian runners. Teff is packed with minerals including calcium for bone support, and vitamin C for immune system support and collagen production. Collagen production is needed to create new blood cells, blood vessels, organs, and muscle tissue. Additionally, teff is considered a good source of protein containing some key amino acids. Animal proteins are good but vegetable sources are more easily broken down in the body so it is always a good idea to mix up your protein sources. When combined with the eggs and almond flour in this recipe you are looking a good amino acid profile. Teff is also a highly resistant starch which is a type of dietary fiber that can benefit blood sugar management, weight control, and colon health. After doing a little more research I was impressed with the sustainability of teff as a food source. It is easy to cook and requires little energy and water consumption to make. Women runners will also be able to know that it can help ease PMS symptoms. Teff is high in phosphorus which helps balance hormones naturally, and also contains copper which increases energy levels and reduces inflammation.
Almonds are high in vitamin E, a nutrient that is not found in many foods. Vitamin E is important because it has the ability to lower your artery clogging LDL cholesterol levels . Most of the fats in nuts are monounsaturated and polyunsaturated which are important fats for runners because they have an anti-inflammatory effect on the body and can help repair tiny muscle injuries that create inflammation. Plus these healthy fats tend to help with your satiety so that you eat less and have less cravings.
As for the rest of this recipe, lets just say the health benefits don't just stop at the crust. Just 1 egg accounts for about 10% of daily protein needs and they contain all crucial amino acids to promote recovery. 1 egg also contains 30% of the your daily value of Vitamin K witch is vital for healthy bones. With the additional nutrients, choline and leutin, you are covered for better memory and healthy eyes. Eggs have gotten a bad rap for being high in cholesterol in recent years but research has found that the cholesterol in eggs does not have an affect on blood cholesterol and thus will not put you at risk for heart disease.
I used a variety of veggies in my quiche such as kale, chopped green beans, tomatoes, and onions but the possibilities here are endless. Either way making a quiche is an easy way to make sure you reach you daily allotment of vegetables. Plus if you are a picky eater you can very easily hide them in there! Leave notes in the comments of the veggies you use and how it turns out! Enjoy!
Veggie Quiche with Gluten-Free Sweet Potato Crust
- 3 small sweet potatoes boiled and mashed (about 1.5 cups)
- 1/2 cup teff flour (not the grain but the flour)
- 1/2 cup almond flour
- 1 tsp sea salt
- 1 tsp baking powder
- 1 egg
- 2 tbsp olive oil
- 1 tbsp olive oil
- 1 cup chopped onion
- couple pinches of salt
- 2 cloves minced garlic
- 1-2 cups chopped kale
- 1 cup chopped green beans
- 1/3 cup diced tomatoes
- 1/2 tsp black pepper
- 8 eggs
- 1/2 cup shredded parmesan cheese
- 1/2 cup unsweetened cashew milk (or your preffered milk)
- Preheat the oven to 350 and lightly grease a pie pan.
- Combine the teff, almond flour, salt, and baking powder in a medium sized bowl. Add the sweet potato, egg and olive oil and mix well. If you have a stand mixer that is the best option. Once everything has come together pour into pie pan and press into pan to create a crust of uniform thickness.
- Place the prepared crust in the oven and back about 10 minutes. Remove from oven and begin preparing filling.
- Add the olive oil to a medium sized skillet over medium heat and add the onion. Saute the onion with a couple of pinches of salt until translucent and lightly browned. Add the garlic and cook sitrring for about a minute. Then add your kale, green beans, tomatoes, and black pepper. Stir everything together and cook about 5 minutes. Remove from heat and pour into prepared pie crust.
- In a medium sized bowl combine all of your eggs, the cashew milk, and the parmesan cheese (reserve a little bit of the cheese for topping). Whisk together and then pour over veggies in the crust. Top with additional parmesan cheese and cover with a sheet of alumninum paper.
- Place the quiche in the preheated oven and bake covered for 30 minutes. Remove aluminum and bake for an additional 15-20 min or until the egg has completely set on the top.
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