Meatless Whole 30 Quiche
Quiche is back on the menu for breakfast!
I recently started reintroducing eggs back into my diet after taking a break from them for awhile. If you follow the autoimmune protocol diet, than you know that eggs are to be avoided. Those with severe allergies or severely leaky guts need to be concerned with a specific protease called lysozyme.
Humans normally produce lysozyme as part of our normal defense mechanisms against bacterial infections. It is present in our saliva, tears, and mucus- including the mucus that lines the intestines. However, when it is eaten in the form off eggs, it binds to other proteins, many of which are protease inhibitors. As these lysozyme complexes travel through the environment of our gut, it can also bind to bacterial proteins from the bacteria normally present in our digestive tract. The problem this creates it that the other proteins that piggyback on lysozymes cross the gut enterocyte barrier, "leaking" into the blood stream. Thus, these foreign proteins can contribute to a molecular mimicry response in the body, where it forms an autoimmune response.
However, eggs are usually the easiest food to reintroduce back into your diet, especially the egg yolk, if you are following the autoimmune protocol. Egg yolks are not likely to cause as many issues as egg white proteins. Easing in is important, and this is a great recipe to get you started!
What I love about this quiche is that it is less bulky in the egg department but well stuffed with veggies. Not to mention it has a yummy sweet potato crust, rich in Vitamin A and other nutrients. The dairy is omitted here and full fat coconut milk was used as a dairy substitute, providing an extra creamy taste- and I promise you won't taste the coconut!
Feel free to experiment with veggies here. I wanted an excuse to eat more mushrooms, a new food item in my diet. I have been trying to sneak mushrooms into my food (I don't particularly like them by themselves!) because they are high in fiber, potassium, phosphorus, B vitamins, and they are surprisingly low in calories, with a 100 gram serving having under 30 calories! Mushrooms were an easy choice for me to sneak into this quiche.
Enjoy!
Meatless Whole 30 Quiche (GF, DF, soy free, paleo, AIP, whole 30)
9 organic eggs
1 large sweet potato
1/2 can full fat coconut milk (Arroy-D)
1/2 cup chopped portobello mushroom'
1 cup chopped broccoli
1/3 cup chopped green onion
1 tsp dill
dash of black pepper
dash of himalayan sea salt
Preheat oven to 350 degrees. Boil sweet potato for 30 to 40 minutes. Then mash to form crust over a greased pie pan. Cook in oven for 30 minutes. Meanwhile, chop mushroom, onions and broccoli and set aside in small bowl. Take another medium sized bowl and whip 9 eggs. Add veggies into eggs and stir. Finally, add your seasonings and coconut milk. Once sweet potato crust done cooking, add in egg/veggie mixture. Increase oven temp to 400 degrees and cook for 35 to 40 minutes, depending on how cooked you like your quiche. Serve immediately or save in the fridge!
I recently started reintroducing eggs back into my diet after taking a break from them for awhile. If you follow the autoimmune protocol diet, than you know that eggs are to be avoided. Those with severe allergies or severely leaky guts need to be concerned with a specific protease called lysozyme.
Humans normally produce lysozyme as part of our normal defense mechanisms against bacterial infections. It is present in our saliva, tears, and mucus- including the mucus that lines the intestines. However, when it is eaten in the form off eggs, it binds to other proteins, many of which are protease inhibitors. As these lysozyme complexes travel through the environment of our gut, it can also bind to bacterial proteins from the bacteria normally present in our digestive tract. The problem this creates it that the other proteins that piggyback on lysozymes cross the gut enterocyte barrier, "leaking" into the blood stream. Thus, these foreign proteins can contribute to a molecular mimicry response in the body, where it forms an autoimmune response.
However, eggs are usually the easiest food to reintroduce back into your diet, especially the egg yolk, if you are following the autoimmune protocol. Egg yolks are not likely to cause as many issues as egg white proteins. Easing in is important, and this is a great recipe to get you started!
What I love about this quiche is that it is less bulky in the egg department but well stuffed with veggies. Not to mention it has a yummy sweet potato crust, rich in Vitamin A and other nutrients. The dairy is omitted here and full fat coconut milk was used as a dairy substitute, providing an extra creamy taste- and I promise you won't taste the coconut!
Feel free to experiment with veggies here. I wanted an excuse to eat more mushrooms, a new food item in my diet. I have been trying to sneak mushrooms into my food (I don't particularly like them by themselves!) because they are high in fiber, potassium, phosphorus, B vitamins, and they are surprisingly low in calories, with a 100 gram serving having under 30 calories! Mushrooms were an easy choice for me to sneak into this quiche.
Enjoy!
Meatless Whole 30 Quiche (GF, DF, soy free, paleo, AIP, whole 30)
9 organic eggs
1 large sweet potato
1/2 can full fat coconut milk (Arroy-D)
1/2 cup chopped portobello mushroom'
1 cup chopped broccoli
1/3 cup chopped green onion
1 tsp dill
dash of black pepper
dash of himalayan sea salt
Preheat oven to 350 degrees. Boil sweet potato for 30 to 40 minutes. Then mash to form crust over a greased pie pan. Cook in oven for 30 minutes. Meanwhile, chop mushroom, onions and broccoli and set aside in small bowl. Take another medium sized bowl and whip 9 eggs. Add veggies into eggs and stir. Finally, add your seasonings and coconut milk. Once sweet potato crust done cooking, add in egg/veggie mixture. Increase oven temp to 400 degrees and cook for 35 to 40 minutes, depending on how cooked you like your quiche. Serve immediately or save in the fridge!
Blessings,
Lindsay
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