High Protein Meal
Spring quiche with chickpea flour, green asparagus and peas
For the dough
- 250g chickpea flour (or any other flour, gluten-free, spelt, whole wheat, etc...).
- 1 egg
- 100g coconut oil, soft
- 1/2 tsp salt
- 3 - 4 tbsp water
- A little more coconut oil for greasing
- A little more flour for rolling out
For the filling
- 3 eggs
- 150ml cream (e.g. 7% Cremefine or Alpro Soja Cuisine)
- 120g herb cream cheese (e.g. Philadelphia Balance)
- 150g frozen peas
- 1 bunch green asparagus
- 150g goat cheese (feta, parmesan or cheese of your choice)
- Some fresh basil as decoration
- Step 1: For the dough, knead all the ingredients together by hand. If the dough is too dry, add a little more water. If it is too sticky, add a little more flour.
- Step 2: With the help of a brush, grease a quiche or tart pan with a little more coconut oil. Now roll out the dough on a floured work surface and then place it in the tart pan. Press the dough into the mold using your hands, the whole thing doesn't have to be perfect, but it should cover the bottom and sides of the mold nicely and evenly.
- Step 3: Prick the bottom of the quiche with a fork. This will make the bottom nice and crispy.
- Step 4: Preheat the oven to 180°C.
- Step 5: Put the eggs, cream and cream cheese in a bowl and whisk well. Season everything with salt and pepper.
- Step 6: Wash the asparagus and cut off about the bottom quarter of the stalks. These are hard and usually taste woody.
- Step 7: Place the asparagus and peas in the quiche dish and pour the egg mixture over everything.
- Step 8: Slice the goat cheese and top the quiche with it.
- Step 9: Bake the quiche for about 35 minutes until golden brown. Let it cool briefly before serving it warm. If you want to eat it cold, let it cool completely at room temperature and then place it, covered, in the refrigerator for up to 4 days. Optionally garnish everything with some fresh basil.
Quiche is a pastry food dish that is usually cooked in an oven and is commonly eaten as a savory food. The term quiche comes from the German word “kuchen”, meaning “cake” and it was altered by the French to the common word used today. Originally known as “tarts”, were being made in the medieval period in Europe and the recipes that became popular are said to have come from Germany, in Europe, as early as the 1500s and theses were adapted by the French, especially in the region of Lorraine. A wheat-based pastry usually covers the base and sides of a quiche, however other grains can be used and some have no pastry at all. The fillings are usually made of cream, milk, eggs, vegetables and cheese.
Spring protein quiche
A quiche is quite good for any occasion and any daytime. They can be served for breakfast, lunch and even dinner! You can pretty much add anything to a quiche. As already mentioned above, the traditional quiche tends to have a high amount of carbs and fats (e.g. cheese, bacon, cream) which is not beneficial for eating it in a healthy diet. But, there is a chance to turn this heavy dish into a powerful and healthy low carb protein meal. Our proposal is to replace the usual foods that are integrated in a quiche with eggs, peas, asparagus and chickpeas. But why these ingredients?
Peas and chickpeas deliver a high content of fiber and protein, which are essentials for building muscles and boosting your workout performance. Together with asparagus all 3 ingredients deliver valuable vitamins, minerals and antioxidants which prevent the accumulation of harmful free radicals in the body. The finishing touch are the eggs which are probably the best source of protein that you can eat when you want to build and keep muscle mass.
Green peas are fairly low in calories and contain several vitamins, minerals and antioxidants. They are high in fiber and are a good source of protein . Due to the high content of fiber and protein, they are a filling food. The fiber content is also beneficial for digestion by maintaining the flow of waste through the digestive tract and keeping gut bacteria healthy. On top of that, the low glycemic index of green peas is an important factor for controlling blood sugar levels.
Green peas contain lectins, which may cause bloating, especially when they are consumed in large amounts.
Chickpeas are high in protein and fiber, which keep the feeling of fullness and reduce the calorie intake at meals. The high content of fiber benefits digestion by supporting bowel movements and increasing the number of healthy bacteria in the gut. The low glycemic index helps to manage blood sugar levels. Additionally, chickpeas are rich in several nutrients that support brain health, including choline, magnesium, selenium and zinc. They are also a good source of iron and help prevent iron deficiency.
Chickpeas have complex sugars that can be difficult to digest and lead to intestinal gas and discomfort. Due to the high content of fiber and protein, chickpeas should be consumed in coordination with the complete diet to avoid overconsumption in this area.
Asparagus is a low-calorie vegetable that is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K. It's a great source of antioxidants - they prevent the accumulation of harmful free radicals and reduce the risk of chronic disease. Asparagus contains a high amount of potassium, a mineral that can help lower high blood pressure. Research shows that asparagus contains an active ingredient that dilates blood vessels, lowering blood pressure. It is also a weight-reducing food because it is low in calories, high in water and rich in fiber.
Asparagus is not safe for people with high blood pressure, as it is known to have a positive role in regulating blood pressure. Due to its high fiber content, asparagus can cause bloating, stomach cramps and upset stomach in some people.
The most nutritious food, containing a little bit of almost every nutrient you need. Eating eggs leads to elevated levels of HDL (good) cholesterol, which is linked to a lower risk of many diseases. Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren't getting enough of it. The consumption appears to change the pattern of LDL particles from small, dense LDL (bad) cholesterol to large LDL, which is linked to a reduced heart disease risk. Omega-3 enriched and pastured eggs contain significant amounts of omega-3 fatty acids, which is an effective way to reduce blood triglycerides.
Eggs are high in cholesterol, which affects cholesterol levels in the blood. Overeating eggs could cause bloating, gas or abdominal pain. When you overindulge, the fats in eggs can increase insulin resistance, which means that the sugar in the blood isn't used for energy the way it's supposed to be.