4-ingredients healthy quiche crust

 Goodnesst - recipe - family recipe - easy recipe - quiche - easy quiche crust - healthy recipe - healthy quiche crust - amelie van der aa

 

Quiche is a busy mom’s friend. It’s cheap, quick and easy, can be made with leftover veggies, and is loved by most kids.

However, I stopped making quiche when I became more health-conscious.

Why?

  • Because the store-bought quiche crusts are full of crap such as palm oil, rapeseed oil, sugar, excess salt, …
  • And I always thought making my own dough would be too time-consuming.

Until I found this recipe and adapted it to an even easier one.

Easy as mixing 4 ingredients in a food processor

It really doesn’t get more complicated than mixing a handful of healthy ingredients in a food processor and rolling it into a flat disc.

This simple quiche recipe is made with oatmeal, spelt dough, butter, and 2 teaspoons of milk.

Add some chilled water for a better consistency and spices to lift the taste, et voilà! 

Is spelt healthy?

Yes! Spelt is an ancient grain (one of the oldest cultivated crops in human history) offering huge health benefits.

It’s an excellent source of complex carbohydrates, complete protein, and fiber, and contains a good amount of B vitamins and minerals such as copper, iron, zinc, magnesium, and phosphorus.

As stated by Dr. Axe: “Spelt aids blood circulation, boosts the immune system, builds strong bones and aids digestion. People with varying health conditions can benefits from spelt flour, particularly those with weak and brittle bones, high blood pressure, elevated blood sugar levels, and hypertension.”

Is spelt gluten-free?

No. But spelt flour contains less gluten than wheat flour and the gluten in spelt is more easily digested, making it better tolerated by most people with gluten issues.

Looking for a dairy-free and gluten-free option?

Replace the butter with the same amount of extra virgin olive oil, and the milk with a plant based alternative such as oat milk, almond milk, or coconut milk.

For a gluten-free version, you could replace the spelt flour with the same amount of barley or kamut. If using kamut you might need to add a little extra water.

 

Recipe slightly adapted from “Flavors of Health Cookbook” by Dr. Ed Bauman and Chef Lizette Marx.

Prep time:

10 minutes

BAKING time:

40-55 min

makes:

1 crust

 Goodnesst - recipe - family recipe - easy recipe - quiche - easy quiche crust - healthy recipe - healthy quiche crust - amelie van der aa

Ingredients (for 1 quiche crust):

  • 1.5 cups* (150g) rolled oats
  • ¾ cup (80g) spelt flour
  • ¼ cup (55g) unsalted butter cut into small pieces (or the same amount of olive oil)
  • 2 tbsp. (30ml) refrigerated milk
  • 2 tbsp. (30ml) ice cold purified water

Seasoning (optional but recommended):

  • 1 tsp. fresh or dried thyme
  • ¼ tsp. Himalayan or sea salt
  • 1 tsp. powdered garlic

*Unless stated differently, my recipes are measured with US measuring cups like these ones.

Directions:

  1. Preheat the oven to 180°C, 356°F
  2. Start by putting a small recipient with two tablespoons of purified water in the freezer.
  3. In a food processor or blender, mix the oatmeal to obtain flour. Then add the spelt flour, butter cut into pieces, herbs and spices. Pulse for a few seconds until well combined.
  4. Gradually add the milk and chilled water and process until a ball forms. Add a bit more water if too crumbly, and a bit more spelt flour if too wet.
  5. Lay out a piece of parchment paper on your kitchen top. Form a ball with your hands and roll out the dough with a wooden roller until you obtain a thin round disc.
  6. Transfer the parchment paper and dough to a pie plate and make a few holes in the dough using a fork.
  7. Bake for about 10 minutes.
  8. Take out the crust and add your filling (veggies, eggs, cheese, …). Top with shredded cheese.
  9. Bake for another 30-40 minutes or until top is browned.