Do you have a comfort food that you just do not want to give up? I have some great news – you may not have to. By simply being creative in the kitchen, the ability to modify recipes to make them delicious AND nutritious is within reach.
In this recipe, I modify one of my favorites, Quiche. Prior to eating grain-free, there was something special to me about eating my favorite vegetables, cheeses, and meats in a flaky, rich pie crust. When I began my journey to better health through nourishing my body, instead of just “feeding” it, I rolled up my sleeves and took my favorite recipes and tailored them into my new lifestyle.
There are two major differences in this recipe than the traditional quiche: flour and cheese. Most people that have reactions from cow dairy or are lactose intolerant can replace it with goat and sheep cheese. Aged sheep and goat cheeses are better options than softer versions.
Coconut flour is the flour I used in this recipe to make the crust. Coconut flour is high in fiber, protein and good fat. It prides itself on the amazing MCTs (medium-chain fatty acids) which are important for nutrient and metabolic regulators in the body.
If you listen to any of my videos or posts, you know I am a huge fan of probiotics, both topical and internal. One of the ways to help bolster the probiotics we ingest is by ensuring a high intake of prebiotics. We get these through our food that has high fiber content such as sauerkraut, kimchee, quality supplements and coconut flour. Just ¼ cup of coconut flour contains 10 grams of fiber, 6 grams protein, 3.6 grams of iron, and is 120 beneficial calories!
To add to the benefits of coconut flour, it is also great for maintaining blood sugar levels. Since it is lower on the glycemic index and has a lower carb count than wheat or corn, it has a mild effect on blood sugar levels.
Your heart loves coconut flour! Studies have shown that consuming coconut flour reduces the LDL (bad) cholesterol levels and serum triglycerides in those with raised levels. This in turn may help reduce the risk of coronary heart disease.
If you have a nut intolerance, or allergy, as I do, nut flours are not an option. Coconut flour is nut-free, making it safe for those with the most severe foods allergies including those with celiac, diabetics and anaphylactic reactions to nuts.
I hope you enjoy this and please let me know how you like it!