Last week on my way home from work, whilst sat on the bus,  I watched in complete disbelief as a mother (laden with shopping bags filled with boxes of cereals, fruit juice and pizza) handed her young son a family sized bag of crisps, a large bottle of Coke and a giant size Mars Bar- which he happily munched away on and had finished the majority of by the time I got of the bus.  I felt quite emotional about the whole thing and even though he wasn’t my child I felt a deep sense of responsibility towards him.
Having had Type one diabetes (insulin dependent, auto immune disease) now for over ten years I can honestly say I wouldn’t wish the disease on anyone. As much as I have found a better way (through a low carb/high fat Paleo lifestyle) to manage it over the last two years, it has and always will be a struggle. I still suffer from occasional highs and lows and the idea of long-term complications (blindness, amputations, kidney disease, heart disease etc) are to be honest, never far from my mind-set.  If I didn’t have Type one diabetes then I doubt I would be so passionate about everyone else taking care of themselves,  as I would hate for anyone to suffer (Type Two Diabetes)  at the hands of an entirely preventable disease**. Â
It’s an easy disease to hide behind and keep hidden from others and one that no one thinks will affect them. However, we are what we eat and our lives are so precious, the lives of children in their parents hands and I can’t understand why any one would risk their health on something like type two diabetes (something that any one can get at any time). Our bodies are strong and made to withstand life and all that’s thrown at it, but they will only take so much.
I completely understand that fast food / processed food is cheaper, more convenient and accessible everywhere you go but diabetes now costs over 10% of the NHS budget (90% of which is for Type 2 diabetes which is a mostly preventable disease). Even more scary is that 80% of that figure is on treating avoidable complications.
As adults we have a choice of what we put in our bodies, children don’t. We need to be nurturing and educating the next generation, not ruining them before their lives have properly begun.
As promised and off the back of my very popular (thank you!) free-from pastry recipe I wanted to share my onion and spinach quiche! I took this down to my parent’s in Wales recently to surprise my dad with as he is a huge foodie and loves anything savoury! I watched him take bite after bite after bite, waiting for him to give me some feedback… Was it too dry? Could he taste the coconut milk? Did it just taste of ….”health” ? Nothing but a contented grin and ‘can I have another, this is fantastic’. I couldn’t have been happier! Obviously I knew it tasted pretty good having spent a few weeks perfecting the recipe on my trusty guinea pig (husband), however getting my daddy’s seal of approval was the icing on the cake- or should I say the filling in the quiche!
Having blind baked the pastry this takes about another 30 minutes of baking time. If can then be eaten and enjoyed straight from the oven or eaten cold with some salad / roasted veg and maybe some cold meats and homemade mayonnaise.
I make this with coconut milk from Perfectly Paleo it’s a brand called Aroy- D Coconut Milk and I thoroughly recommend it as its free from added preservatives and stabilisers and in a carton so BPA free and one of the most ‘ natural ‘ on the market. Be wary of just buying any old coconut milk as there are many that contain added sugars and stabilisers that are not good for our bodies.
The mixture of the eggs and coconut milk help the Quiche to set and create a delicious texture and bite and no, you cannot taste the coconut!
Olives or sun-dried tomatoes would be a great addition as would bacon or sausage of you would rather add some meat!
- 170g Coconut Milk
- 3 x Eggs (about 75 g per egg in shell)
- 250g Spinach
- 200g Chopped red onion (or white onion, both work well!)
- 1 Large Garlic clove
- 1 tsp Salt
- ½ tsp Pepper
- 1tbsp Coconut oil
- OPTIONAL EXTRAS: Goats cheese / Feta / Chopped bacon / Chorizo / Gammon
- Preheat oven to 180° c
- In to a deep pan place 1tbsp coconut oil over high heat
- Soften red onion, garlic and spinach and allow to cool off on the side
- In to a deep bowl place eggs and coconut milk and whisk together
- Add salt, pepper and mix in
- Now add in the onion / spinach mix and combine
- Pour mixture in to pastry case, sprinkle with some cracked black pepper and place in to the oven for approximately 25 minutes until golden brown and set
- Serve hot or allow to cool and keep covered in the fridge
** I do understand that genetics can play a part in Type 2 diabetes but even those with a predisposition to it can work hard to prevent it.
Greetings Emi, aw I know how you feel seeing parents stuff their children with junk food. I personally do not ever do that. I make homemade treats and snacks. Of course they eat 3 square meals a day 7 days a week. You see that is my job!!! Healthy, nutritious and a varied diet here in my household. Dish looks fabulous and glad Daddy approved!!! Your USA friend, Cheryl
You sound like an amazing mummy, Cheryl! I don’t have children but one day I really hope to and then I would be the same as you. I think it’s so important to give children the right nutritional dose of everything and not make them self reliant on bad food from an early age! Sometimes parents seem to think it’s an easy short term answer to keeping them quiet or calming them down by giving them a chocolate bar or something bad- but they don’t think about the consequences and how it could affect the child’s life, behaviour and health. Emi x
Oh honey this looks insane, totes making, thank you for the inspiration. Love!
Thank you!
And I’d feel the exact same, poor kids, parents ignorant about food. Sigh. Blogging can only help the ignorant becoming informed:-)
I certainly hope so…. although I fear it might not. We just have to the best for ourselves and our families. Emma x
I really feel like this would work exceptionally well as a breakfast too?
It certainly would! 🙂
I presume you buy the pastry case not make it?
Hi Wendy, the pastry is mentioned in that post but please see the link here for the recipe- https://thelowcarbkitchen.co.uk/simple-herb-pastry-gluten-free-dairy-free-low-carb/ Thank you and enjoy, Emma
Does the coconut milk make this dish sweet?
Not at all. You don’t used a lot and the onion, spinach mix + eggs etc mask any coconut flavour what so ever. Promise! x
Hi,
I am a mummy of a very cheeky 2 year old girl and have another little monster on the way. I am a bit on the fence when it comes to sweets for children.. I believe that they can have a treat if they have been good for more than five minutes, but not as a whole food group.
I am guilty of giving my little girl a SMALL choccy bar but only and always if she has been good and eats a majority of her dinner. Any other time, I give her plain milk, whole wheat sandwiches and home made mini quiches.. she loves them, but like any other kid she loves her treats..
Keen to try this recipe on her and hubby.
All the way from Australia
Clarice
Can you freeze it once cooked? I love quiche but I’m the only one who does so would be making it just for me. Though I could consume a whole one I probably shouldn’t 🙂
Hi, I have never tried to freeze it – I’ve frozen the pastry which works but never the quiche so I wouldn’t want to comment just in case! I would suggest halving the recipe if it’s just you eating it and making a smaller quiche. Hope that helps. Emma X
sorry but in the recipe there is no instructions on how to make the pastry case….i am looking for a grain free one…
Hi, It is hyperlinked in the post and in the notes section but please see the link here https://thelowcarbkitchen.co.uk/simple-herb-pastry-gluten-free-dairy-free-low-carb/ thanks, Emma x
This recipe looks stunning and is dairy and gluten free but I’m looking for egg free as well. So what would you suggest I replace the 3 eggs with?
Hi, Thank you. Unfortunately I have not tried this without egg so cannot guarantee it working without them as they are what help it set and bind it all together. There’s a good website which suggests egg replacers, so this might help: http://www.thekitchn.com/5-vegan-substitutes-for-eggs-in-baking-tips-from-the-kitchn-136591 Good luck! E x
Hi Emma, I’m new here. I just made this yummy quiche. It worked well. I see the recipe is from 2015, wondering whether you would replace the tapioca flour these days with a low carb flour and which one. This was my first grain free crust! Greetings from Aotearoa New Zealand
Hello!
Yes, you could try using ground flaxseed as a good alternative. Or you could add a handful or parmesan and what ever low carb flour you like to use (just be mindful if using something like coconut flour as it is very very dry! and you don’t want a crumbly pastry).
Otherwise, this is a great crust: https://thelowcarbkitchen.co.uk/cheese-and-onion-quiche-with-a-sweet-potato-and-fennel-crust/
or this one:
https://thelowcarbkitchen.co.uk/roasted-vegetable-quiche-with-a-cheddar-crust/
Emma xxx