Healthy Quick Crust

When my lovely parentals were visiting, I threw this crust together on a whim and crossed my fingers that it would turn out. My mom sat at the table, writing down the measurements I called out: “2 tablespoons of water….er…no, no, just kidding. Make that 1/4 cup.”  Confession: I nearly always cook intuitively — whatever feels right, I follow. It has been a challenge for me to actually measure and share my recipes, because I tend to just grab a handful of this, a few shakes of that, and so on. However, I love having so many dishes recorded now, thanks to the blog. I think it has actually made me a better cook, rather than stifling my creative energy, which I worried about. As for the crust — thanks Mamala for your neat handwriting, and continued patience with my incoherent method. <3

If you think I’m high-maintenance by being a soy-free, corn-free, white-potato-free, (mostly) dairy-free, gluten-free vegetarian…well. My dad is at least equally difficult to cook for. Not only does he have to be careful because of his diabetes, but he also is a supertaster. Which sounds Super Awesome at first, until you realize that his face puckers like a prune when he even smells a yogurt being opened. From two floors below him. If he takes a bite of anything remotely — and I mean r e m o t e l y – bitter or acidic, he looks like he is in pain. The intensity of his sense of smell and taste is crazy, and very unfortunate; it would be a shame to miss out on so many foods! I tend to eat a lot of bitter (to him) things like kale, so I needed to be thoughtful about how I might concoct something that was vegetarian and gluten-free for our sakes, but low glycemic, non-acerbic, and hearty with lots of protein for Dad’s.

Meet my little friend:

This was absolutely delicious, and a dead-ringer for the traditional glutenous crust! BFF Manfriend could not stop saying, “How does it hold together so well?!” <– He appreciates the challenges of GF baking by now ; ) The crust is very versatile; the quiche recipe below is just one of many possibilities!

Healthy Quick Crust (Vegan)

1/2 C garbanzo bean (chickpea) flour
1/2 C blanched almond flour (make your own and save)
1/2 tsp salt
1/4 C water
2 Tb extra virgin olive oil

1) Mix dry ingredients.
2) Add water and mix thoroughly, then add olive oil and mix again. Set aside.
3) Generously grease the bottom of a square 8×8 pyrex (you can try it in another dish, but no guarantees) with olive oil, and scoop dough in.
4) With wet hands, press the dough flat and evenly into the dish. Poke a few holes using a fork.
5) Bake at 350* until bottom and top begin to brown a bit.

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Vegetable Quiche with High Protein Quick Crust

1 head broccoli, sliced
1 small onion, chopped
1 small tomato, seeds removed (to omit excess moisture), chopped (Note: You can sub whole grape tomatoes.)
2 cloves garlic, chopped
extra virgin olive oil
salt and pepper
6 ethically sourced, cage-free eggs
2-4 TB of ethically sourced, organic cheese, shredded (optional)

1) Pour olive oil into a large pan on the stove. Turn to medium heat.
2) Add chopped onion, garlic, and broccoli. Stir.
3) After a minute or two, put a splash of water into the pan, and cover with a lid to let steam.
4) Once bright green (but still crisp — about 1-2 minutes), remove from heat. Drain of any excess water.
5) Whisk eggs and salt and pepper in a large bowl.
6) Add cheese and vegetables.
7) Pour on top of crust, and bake at 350* until cooked through (fork comes out clean in middle). It took mine about 40 minutes.

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To make a vegan version, you can easily omit the eggs and cheese, and simply add more vegetables (and possibly some vegan cheese). Just pour some sauce on top to keep things moist. It obviously won’t be perfectly “quiche-y,” but you can make it into a vegetable pie that is absolutely delicious nonetheless! : )

It took me about 10-15 minutes to prepare this meal (mostly chopping), and it was almost effortless. I made it again today just to be sure it wasn’t some miraculous fluke…

We ate the entire thing between the two of us.


Are you high-maintenance due to food allergies, other health issues, or ethical lifestyle?

If not, how do you cook for guests who are? Do you enjoy the challenge?

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I’m a writer, new mom and foodie. I love sharing what I know while making others feel beautiful. On this blog, I share my healthy lifestyle, simple meals, fitness tips and experiences.

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Kara Bout It