Vegetarian Food for a Die-Hard Carnivore – 5:2 Diet Recipes for a Fast Day – Cauliflower Crust Quiche:
It’s no secret that I love meat. But, I really do enjoy good, fresh vegetarian food too, and I’ve discovered that on a 5:2 diet fast day, you CAN enjoy a much more substantial and filling meal by eating an entirely or largely vegetarian 5:2 diet meal plan. Of course you still have to be careful about what you eat – too much cheese will blow your 500 or 600 calorie allowance for the day in a few chunks. And, some vegetarian food will help you stay full for longer. Low GI ingredients like lentils and oats help as do high protein foods. Eggs are something of a miracle food, they are both low GI and high protein, although the yolks are also quite high in calories. Used sparingly though, they work well on a 5:2 diet fast day, vegetarian or otherwise. If you like eggs, that is.
I don’t like eggs. Well, not when they look like eggs. I do sometimes like omelettes. And I love a good vegetable quiche. But, a quiche crust made with flour is not a good use of the limited calorie allowance on a 5:2 fast day.
Now, we’ve all been reading about cauliflower rice and cauliflower crust pizza, so I decided to see if anyone had tried making a quiche with a cauliflower crust. Of course they have. I found countless American recipes and decided to adapt what I had left from my cauliflower rice to see if I could make two individual quiches. My recipe is loosely based on one I found on the net, for no other reason than it was the first I found when I googled (though I did read a few more). I’ve adapted it to use UK measurements and also to avoid the rather odd ‘eggbeater’ which on investigation turned out to be eggwhites. If you were not aware, the vast proportion of the calories in an egg are in the yolk. But so is the protein! So for my money it’s worth enjoying a ‘real’ egg (even if like me, you don’t actually like eggs…) than trying to save calories and also cutting out the protein from this meal.
- 200 g Cauliflower
- 30 g Light Mozzerella
- 2 Large Eggs
- 15 g Quark
- 1 pinch Dry Oregano
- 2 Small Mushrooms
- 20 g Broccoli
- 10 g Parmesan
- Zero Cal Spray to grease the quiche tins
Grate your cauliflower using a food processor or a hand grater so you have a mixture that looks like fine rice
Grate the mozzerella. Beat the eggs lightly and season with salt and pepper
Squeeze out any liquid in the cauliflower, then add in the grated mozzerella cheese and a third to half the egg
Mix with a fork or your hands to make a wet 'dough'
Grease your flan dish(es) then with your fingers press the 'dough into the dishes to make a 'shell'
Bake in a preheated oven at 200c for about 15 minutes till the shell is dry and light golden brown in colour
Add the quark to the egg and mix well.
Add your filling vegetables to the remaining egg. You could use any vegetables you like in a normal quiche; tomatoes, peppers, onions, mushrooms or a mixture. If you are using small quiche tins, like me, you may find it easier to lay the vegetables on the crust then pour the egg mixture over the top. Add the grated parmesan on top
Return to the oven and bake for a further 10-15 minutes till the filling is golden brown and puffed up. Serve hot or cold.
There were a couple of issues with this recipe that you need to be aware of. I made two small quiches – 5 inch quiche tins. I filled one with broccoli and one with mushroom. I found the broccoli quiche had just too much taste of brassica for me (cauliflower and broccoli are from the same ‘vegetable’ family) so in future I will be avoiding that as a filling. The second issue is that the crust seems to stick rather badly. I am planning to try a LARGER single quiche in a pottery quiche dish next time.
Meanwhile, the all important calorie count. Each quiche is just 155 calories. Perfect for a 5:2 diet lunch or supper. And while the broccoli quiche was a bit too much for me, the mushroom was spot on!
Oh and one other advantage – these vegetarian 5:2 diet quiches can be kept for a couple of days and reheated in the oven very easily. So, if you want, you could easily double up the recipe and make a few extra meals.