Vegetable Quiche

This quiche is a real hit that not only tastes good but is satisfying as well. Whether people know or not, this quiche is a whole food. Whole grains and organic vegetables supply lots of fibre, as well as digestive enzymes. Low oven temperature preserves and keeps the vegetables half raw and preserves their enzymes. Nutritional yeast adds flavour and supplies B vitamins. The fat used in this recipe is easily digested to provide energy. All in all, this quiche is a meal rich in essential nutrients and low in calories. An alkaline-rich lunch like this is ideal for business meetings, as it feels light in the stomach and keeps everyone mentally alert.

Crust:
1 1/3 cup (325 ml) whole-wheat flour
1/2 cup (125 ml) unsalted butter, cold and cut into
1-in (2.5-cm) cubes
1/4 tsp (1 ml) sea salt
1/8 cup (40 ml) ice cold water

Filling:
4 large carrots, cleaned and cut in
1/2-in (1-cm) slices
4 stalks of broccoli, florets only
1 medium onion, diced
1 Tbsp (15 ml) coconut oil or extra-virgin olive oil
3 free-range eggs
1 1/2 cup (375 ml) sour cream or yogurt
1 Tbsp (15 ml) nutritional yeast
1/2 tsp (2 ml) vegetable salt
pinch of cayenne pepper
1/2 cup (125 ml) corn, frozen
1/2 cup (125 ml) Parmesan cheese or sbrinz (raw milk cheese from Switzerland), grated

To prepare crust, add flour, butter, and salt to a large mixing bowl. Using a pastry cutter or two knives, cut butter into flour until mixture resembles coarse meal. Sprinkle water over mixture and lightly knead dough until it holds together. Grease a 10-inch (22-cm) pie plate. Using your hands, spread dough over bottom and rim of pie plate. Refrigerate 20 minutes.

Preheat oven to 350°F (180°C).

To prepare filling, steam carrots until tender crisp, about 6 minutes. Rinse in cold water and drain well. Steam broccoli florets 3 minutes. Saute onion in oil until translucent. Set aside. Beat eggs and mix with sour cream or yogurt, nutritional yeast, vegetable salt, cayenne pepper, and onions. Place carrots and broccoli on bottom of pie shell. Pour egg mixture over vegetables. Sprinkle with frozen corn and grated cheese. Bake in preheated oven for 30 minutes or until golden brown and firm. Serve warm. Serves six to eight.

Source: alive #259, May 2004