One of my all-time favourite end-of-the-week meals is quiche. Quick to prepare and deliciously satisfying, for me, a quiche’s most redeeming quality is its ability to help cut down on food wastage. Come Friday, we often have a  spattering of green veg lying about our fridge, wilting away, just asking to be used up. So with a whisking of eggs, a pouring of milk and a sauteeing of greens, a crusty, savoury tart is prepared. Served alongside scalloped potatoes and/or a salad, this is the type of meal that will leave you feeling both nourished and proactive as you strive for a healthy and more sustainable way of eating.

Low Salicylate Quiche

Adapted from C&Z

Serves 6

Equipment

• Peeler
• Cutting board and knife
• Measuring cups
• Measuring spoons
• Mixing bowl
• Frypan
• Quiche pan

Ingredients

2 sheets of shortcrust pastry (defrosted)

2 Tbsp sunflower oil (for sauteing)

85 grams frozen spinach

1/4 green cabbage (shredded)

1/4 cup spring onions (finely chopped)

Handful of chives (rinsed and finely chopped)

3 large eggs

3/4 cup milk

1/4 cup greek yoghurt

1/2 cup unsalted roasted cashews (roughly chopped)**

Method

1.) Preheat fan-forced oven to 180 degrees celsius. Grease and line the bottom of a 20 cm quiche pan with baking paper.

2.) Transfer pastry to quiche tin and drape it carefully so ends go over the sides of the tin. Trim off the excess dough and place in fridge to rest for half and hour.

3.) While pastry is in fridge, heat oil in a fry pan over low-medium heat. Add the frozen spinach, cabbage and spring onions. Season with salt and saute until spinach has cooked through and the cabbage and spring onions have softened. When ready, remove from heat and set aside to cool.

4.) Remove pastry pan from fridge and prick the bottom of the pastry with a fork. Place in oven and bake for 10 minutes.

5.) While the pastry is cooking, in a mixing bowl, combine the cooked greens, chives, eggs, milk and greek yogurt. Fold in cashews.

6.) Remove pastry pan from oven and pour green and egg mixture into the par-baked crust.

7.) Lower the oven temperature to 160 degrees Celsius and bake for another 35 minutes or until the filling is set.

8.) Remove from oven and let rest for 10 minutes before transferring quiche from pan onto a cooling rack.

9.) Serve warm with a side salad and/or scalloped potatoes.

**While cashews have historically tested low for salicylates, more recent tests (Malaker et al. 2017) which retested with free and bound salicylates found cashews to be in the high category. Most people tolerate cashews well, while others may be prone to a reaction, in which case, omit from dish in future if you do find you experience any adverse affects.