Crustless Silverbeet Quiche (keto + gluten free)

Warm and healthy!

In some countries, like New Zealand, silverbeet – Korare – swiss chard – can grow all year round in gardens making it a cheap and plentiful food source with plenty of vitamins. This is a tasty and easy way to cook it that can be easily adapted – consider sautéing the onions with chopped bacon; add a tin of tuna for quick additional protein; change the sour cream to heavy cream; use a mix of your favourite cheeses to change the flavour profile. Scale the recipe up to adapt for a larger family (or the size of your casserole dish).

You can make this as a one pot meal, mix everything in a casserole dish and stick it in the oven to bake, or you can prepare the ingredients in different ways first.

On keto and want to avoid the onion? Switch to dried onion flakes (I’ve given both options in the nutritional info) or add a small amount of leek / spring onion instead.

Ingredients

  • 200g silverbeet / swiss chard
  • 1 clove of garlic (crushed)
  • 80g brown onion (finely diced)
  • 4 large eggs
  • 100g Colby cheese (grated)
  • 125g sour cream
  • salt to taste

Allergies: free from gluten, soy, nuts.

Directions

  1. Put oven on to pre-heat to 180’C / 375’F. Grease a casserole dish (I use a large Pyrex one).
  2. Finely chop the silverbeet; crush and dice the garlic; finely dice the onion; grate the cheese.
  3. Choose any additional prep for the ingredients. Do you want to steam the silverbeet so that you can fit more in your casserole dish? Do you want to saute the onions? Do you want to cook any meat to add to the quiche?
  4. I like to place the grated cheese, sour cream, eggs, salt, garlic and onion in a mixing bowl and whizz till frothy with an electric beater. I place the silverbeet in the casserole dish and pour the mixture over it; then stir till well combined.
  5. Place in the oven and bake for 50 minutes. Note: if the silverbeet was not pre-steamed, you will need to check the dish after 20 minutes and give it a good stir and press.

NUTRITIONAL INFORMATION

Based on 4 servings and using brown onion:

Serving Size: 1 Serving

Average Quantity
per Serving
Average Quantity
per Serving
Energy1035.2 kJ (247 kcal)
Protein13.2 g
Fat, total19.2 g
– saturated9.7 g
Carbohydrate4.9 g
– sugars3 g
Dietary Fibre1.1 g
Vitamin C17 mg
Vitamin A1027.4 µg
Calcium246.8 mg
Iron1.5 mg

Based on 4 servings and using 3g dried onion:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy1011.6 kJ (242 kcal)
Protein13.1 g
Fat, total19.2 g
– saturated9.7 g
Carbohydrate3.8 g
Dietary Fibre1 g
Vitamin C15.8 mg
Vitamin A1027.4 µg
Calcium244.2 mg
Iron1.5 mg

Choko Pikelets (apple pie style!)

Choko pikekets (apple pie style!)

Choko pikekets (apple pie style!)

I posted earlier about why choko are awesome and such a versatile vegetable; as well as being nutritious they are also cheap, easy to grow,  and low in natural food chemicals (amines, salicylates, glutamates) which makes it suitable for sensitive guts, and those following a RPAH Failsafe diet (often useful for allergy sufferers).

It easily takes the place of fruits like apple or pear which means it’s a great way of adding a vegetable into your baking! Miss 2 loved these apple pie style Choko Pikelets and kept asking for more!

I’ve kept the spices mild but you can definitely play around with them to suit your palate! Try increasing the cinnamon to 1 tsp, or adding 1/2 tsp ground ginger, a pinch of nutmeg, a pinch of ground cloves, or a combination of these!

Ingredients

  • 1 cup plain flour
  • 1 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • Pinch salt
  • 1/2 tsp ground cinnamon
  • 1/4 tsp allspice
  • 2 Tbsp maple syrup + 1 Tbsp brown sugar, or, 1/4 cup white sugar.
  • 1/2 cup grated fresh choko
    • Just like grating potatoes, a lot of water comes out. Pat the grated choko dry before use.
  • 3/4 cup milk (can use almond or rice milk)

Note: Other names for choko include – chayote, sayote, labu siam, seemai kathrikai, Buddha’s Hand Melon, lóng xü.cài, ishkus, इस्कुस, স্কোয়াশ, Bangalore brinjal, chou chou, pipinola.

Tip: Although the recipe is gluten based, you can easily use Nana’s Yummy Gluten Free Pikelets and just add the choko + spices.

Allergies: gluten free*, dairy free*, soy free, nut free.

Directions

  1. Whisk the egg and 1/2 cup milk until frothy.
  2. Combine the dry ingredients.
  3. Stir in the choko. Then mix in the frothy egg + milk mixture.
  4. Slowly mix in the additional 1/4 cup milk until you have a smooth consistency.
  5. Allow mixture to stand for a few minutes.
  6. Heat a non-stick frying pan over medium heat. Wait until it is hot and then brush with butter or allergy-free spread (like Nuttelex).
  7. Drop level tablespoonfuls of the mixture into the pan and cook for half a minute or until bubbles appear on the surface.
  8. Turn over and cook other side for 1 minute until golden.
  9. Allow to cool and serve with butter / spread and honey or jam.

How to make quick & easy fried gnocchi (a.k.a. rapid roastini)

wp-1486177347251.jpg

Pan fried quick & easy gnocchi – so much yum!

So I was trying to make gnocchi for the first time this afternoon and decided to make a mini batch that excluded egg. I could tell (from the many blogs / tips & tricks / recipes that I’d read prior) that this batch would not make good gnocchi. It was much denser then the first batch that I’d made. On the other hand, being a frugal mumma means experimenting in the kitchen so I proceeded to roll it out and make little gnocchi. I was pretty sure that they were just the right texture to pan fry and they turned out as a delicious gluten-free snack that Miss 2 thought was delicious!

Ingredients

  • 1/2c potato flakes
  • 1 tsp parmesan powder
  • 1/4-1/2 tsp smoked garlic salt
  • 1/4 – 1/2 tsp onion powder
  • 1/4c boiling water
  • 1/4c plain flour

Note: This makes a snack for one adult (to share between adult & toddler) just multiple the ingredients by the number of serves you want to make.

Allergies: gluten free, soy free, egg free, peanut free, tree nut free. Can be made dairy free.

Directions

  1. Put the potato flakes, parmesan, garlic salt, and onion powder in a bowl. Add approx. 1/4c boiling water and stir.
  2. Add flour and stir / knead to combine into a thick dough. The mixture should be smooth, thick, and not sticky. Don’t over knead.
  3. Roll mixture into 2 balls (or more depending on if you’ve doubled / tripled the recipe etc.).
  4. Using a floured bench, roll each ball out into thumb width ‘wriggly worms’ (as Miss 2 deems them).
  5. Chop them into 1/2″ – 3/4″ pieces.
  6. If you have a gnocchi board then you can use that to do the ridges. I don’t and used the alternative method which is to press and roll them off a fork and indent the back with your thumb.
  7. Heat a frying pan and cover the bottom in a thin layer of oil (I use rice bran). Once the oil is hot drop in the gnocchi.
  8. It only takes 1-2 mins to fry them on each side (you can turn using silicon tongs or a spatula).
  9. Place them on a paper towel and lightly pat off the oil.
  10. Serve with chili mayo or your choice of dips.

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Companion planting in the garden

companion-planting

Growing vegetables can not only be cost effective but it’s also a great way to involve kids in garden-to-table cooking. They can feel a real sense of accomplishment in growing and cooking something. My toddler (like so many others) goes through odd phases with vegetables. Sometimes the only vegetable she’ll reliably eat is dried seaweed, or peas and corn, or one month it was cucumber and another it was broccoli.

She does, however, have a distinct interest in eating anything she can pick from the garden herself – strawberries, sun-warmed tomatoes, sorrel, peas-in-a-pod, harvesting baby potatoes. We only a small raised square bed but I try to always have something in there (with some plants being more successful than others).

Companion planting is a great way of making the best use of your space and working out what plants are happiest co-habitating. I can only assume that tomatoes and potatoes are not happy flatting together – not only because of this eye-catching infographic but because my potatoes flourished below-ground while the tomato plants dies above-ground.

Potato Latkes

latkes

Potato Latkes

Ingredients

  • Potatoes
    • I use around 450g per batch.
  • 1 small red sweet onion, finely diced.
    • I have used brown onion as well for more of a hashbrown flavour.
  • 2 eggs, beaten.
  • 3T flour
  • Salt & pepper to taste.
  • Oil (or butter) for frying.
  • Toppings: sour cream & apple sauce.

Allergies: soy free, dairy free, gluten free, peanut free, tree nut free.

Directions:

  1. Grate the potato.
    • A food processor is great for this! I have also hand grated. In some countries you can buy bags of frozen pre-shredded potato.
    • Note: if using a food processor for the potato then you can also use it for the onion but remove the potato first.
  2. Squeeze the potato with your hands to remove excess moisture and then pat dry.
  3. Put the potato in a mixing bowl and add onion, eggs, seasonings, and flour. Mixture should be thick and cohesive.
  4. Heat and oil a frying pan and fry batches of potato mix (I use about 2T for each patty).
  5. Fry for several minutes on each side.
  6. Drain on paper towels and serve immediately or keep warm in the oven on an oven tray lined with baking paper.
    • If you want to wait and have everyone eat together then you can brown each side of the latkes on a higher temperature, cook for a slightly shorter time, and then finish them all off in the oven for 5-10 mins.

Smashed avocado (easy avocado dip)


This is an easy dip to make that is great to eat outside in the garden paired with home made crackers.

Ingredients

  • 1 large avocado
  • 1T olive oil
  • 1T lemon juice
  • Salt to taste

Note: This is an easy recipe to scale to the number of people you’re serving. If you’re using a small avocado then change the olive oil & lemon juice from a Tablespoon (15ml) to a dessert spoon (10ml).

Allergies: soy free, gluten free, dairy free, egg free, nut free.

Directions

  1. Scoop out the avocado with a spoon.
  2. Smash up with a fork.
  3. Mix in olive oil, lemon juice, and salt.

 

Allergies: soy free, dairy free, egg free, peanut free.