SAVOURY MEALS TO SIT DOWN AND SAVOUR

Crustless French Paleo Quiche

Remember when it comes to adopting a Paleo Diet dropping the Carbs is one of the most important things to do. Therefore, I created this little twist on the original French quiche to keep enjoying delicious food while sticking to the Paleo diet!

PREP TIME 15 mins

COOKING TIME 30mins

SERVES 4-6

 

 

INGREDIENTS

  • 6 eggs 

  • 1 onion sliced thinly

  • 1 to 2 garlic cloves depending on taste

  • 4 medium mushrooms

  • 4 to 6 slices of chopped thick bacon 

  • 2 cup grated finely grated cheese, such as Gruyère, Emmental, Swiss, or cheddar (Gruyère is my favourite and the one I recommend if available to you)

  • 2 cups Heavy full fat cream (ideally French fresh Crème Fraîche) 

  • Salt & pepper to taste

  • Optional: 2 teaspoons traditional French mustard (I usually use French wholegrain) and/or a pinch or Rosemary or Thyme or Herbs de Provence

Kitchen EQUIPMENT

  • Pan/quiche dish (or other round pan but it also works well in cake pans)

  • Oven

  • Frying pan or saucepan

  • A large bowl

INSTRUCTIONS

  • Preheat the oven to 200C

  • Start by cooking the Bacon until crisp-tender and drain to use some of the lard greases to fry the onions and garlic in. Once you have enough fat, you can take the bacon outspread the bacon evenly over the bottom of the pan/quiche dish

  • In a large frying pan or saucepan, cook the onions and the garlic in the fat from the bacon slowly for about 10 minutes or until soft and beginning to caramelize (To caramelize the onion you will allow them to cook, stirring only occasionally for about 10 minutes until they are super soft and golden brown)

  • Once the onions and garlic are golden, add the mushrooms to the onions and garlic in the pan and cook for a further couple of minutes

  • Once cooked, scatter over the onion garlic and mushrooms to the bacon and spread them evenly over the bottom of the pan

  • In a bowl whisk the eggs, mustard and salt and pepper

  • Slowly add the heavy cream continuously and the cheese and keep on whisking so that there are no lumps, then whisk the egg mixture again

  • Pour the egg mixture over the fillings in the pan/quiche dish

  • Bake for 30 (to 40) minutes or until the mixture is just cooked in the centre

  • Slice, serve & enjoy!

 

HOLISTIC HEALTH HACKS

 

  • Get creative in the kitchen, love the process of making this dish – and truly make it your own! if you don’t have mushrooms (or don’t like mushrooms) you may replace them by cherry tomatoes!

  • Allow yourself to be indulgent and generous with the cheese so that the quiche rises a lot – and takes on the texture of a souffle

Bone Broth

A broth (or stock) is a mineral-rich mineral water-based infusion made by boiling animal bones over a long time with vegetables, herbs and spices. The deepest flavoured bone broths, I believe, are made with beef bones but you can also make very tasty broth with chicken! 

The most important step in the processed of making a broth is the quality of the bones you gather - please always try to use bones from grass-fed local animals, if possible organic - the most important is that the animals were grass-fed/pastured (animals in a pasture able to graze) and not grain-fed.  

 

PREP TIME 20 mins

COOKING TIME 2-48 hours 

SERVING 4-6

 

 

INGREDIENTS

  • 1 gallon (4 litres) of water

  • 2 tbsp of apple cider vinegar

  • Salt (High-quality salt only such as Pink Himalayan or natural sea salt

  • About 1–2 kg of animal bones 

  • 2 tbsp Herbs and spices (to taste, optional) - bay leaves, thyme, bay left, oregano, rosemary are my personal go-to favourite

  • 2 cloves garlic

  • 1 onion

  • Optional added vegetables: 2 carrots, 1 stalk of celery

INSTRUCTIONS

  • Place all the bones in a large pot or slow cooker

  • Pour cool water and the vinegar over the bones. Let sit for 20-30 minutes in the cool water. Please note that adding vinegar is very important because acid from the vinegar will contribute towards pulling the nutrients in the bones out and becoming more available in the water

  • Rough chop the onion, garlic, carrots, celery

  • Add the onion, garlic, carrots, and celery to the pot

  • Add any salt, pepper, spices, or herbs, if using, I strongly recommend using bay leaves, rosemary (for beef bones) and or oregano (for chicken)

  • Bring the broth to a boil

  • After it has boiled, reduce to a simmer and cook for 8–24 hours (up to 48 for beef)

  • During the first couple hours of simmering, you might need to scope off the impurities that float to the surface with a spoon and discard it

  • Remove from heat and let cool slightly

  • Before drinking/enjoying you may need to strain the broth to remove all the bits of bone and vegetable 

  • If you do not serve it all or drink it all that day you can keep it in the fridge for up to 5 days, or freeze

 

HOLISTIC HEALTH HACKS

 

  • Note - as you know from my blog, I am a great believer in fasting and its health benefits. Bone broth is possibly the best thing you can drink after a long fast, ends

  • There are several places to find good bones for stock:

  • Always save your leftovers from when you eat beef meat on the bones and or roast a chicken, duck, turkey, or goose.

  • You can go and ask your local butcher for bones, or your local farmers who raise grass-fed animals

  • If eating in a restaurant, I strongly recommend that you opt for a dish with meat on the bone, and then ask to take the bones home with you after you’ve finished 

  • (waiters always joke if it is for my dog! - I always giggle back explaining I don’t have a dog and that it is all for me!)

  • If you read on, you’ll note that I have a couple of other great soup recipes, and any leftover bone broth is a great stock for the soup which will make your soup taste even nicer!

Roasted Butternut Squash & Coconut Soup

INSTRUCTIONS

  • Preheat the oven to 180 degrees and place a baking sheet on the baking tray. Place the butternut squash on a pan and drizzle each half with melted butter to coat the squash on the inside (about ½ teaspoon each). Rub the butter over the inside of the squash and sprinkle it with salt

  • Oven Roast the squash until it is tender and completely cooked through, between 30 to 50 minutes (the squash skin or flesh may become browns— don’t worry, that’s normal). Once it’s roasted set the Squash aside

  • Melt the rest of the butter in a large pot and then caramelize your sliced onion 

  • add in your spices and crushed garlic

  • Then simply add in the broth (I recommend that you only put in 3 cups at this point and leave one aside for later to adjust texture if needed) and add the onions, garlic spices and broth to the blender

  • Use a spoon to scoop the butternut squash flesh into your blender (discard the skin)

  • Add the coconut milk/cream and stir through

  • Turn on the blender to puree the soup until smooth

  • You can adjust the soup texture - If you would like to thin out your soup a bit more, stir in the remaining cup of broth

  • If your soup is still hot after the blending process, you can pour it into serving bowls. If it has cooled down too much, pour it back into your soup pot and warm the soup over medium heat, stirring often, until it’s hot again

HOLISTIC HEALTH HACKS

 

  • Sprinkle with roasted pumpkin seeds on top before serving for a hit of fibre

  • If like me, you eat squash regularly you will know that cutting a squash can be very tricky! An advantage with this recipe is that you don’t have to peel and chop the squash, you simply half it. Plus, roasting the butternut squash prior to making the soup really brings out its flavour

  • You can also replace the squash with pumpkin if you prefer

PREP TIME 15 mins

COOKING TIME 30mins

INGREDIENTS

  • 1 large butternut squash cut in half vertically (seeds removed)

  • 1 onion roughly chopped

  • 2 cloves garlic crushed

  • 1/2 cup Coconut milk

  • 3 to 4 cups of chicken broth (if you don’t have chicken broth you can use mineral water or vegetable broth)

  • Optional: a touch of cinnamon if you like it for an extra “Spiced” touch 

  • 1 teaspoon salt

  • 1 to 2 tablespoons butter, melted

INSTRUCTIONS

  • Preheat the oven to 200ºC

  • Place and spread evenly the diced onion, cherry tomatoes (Whole!) and diced garlic onto a large baking tray (use a baking sheet). Drizzle with the olive oil, then sprinkle with the salt

  • Bake for 20-30 minutes, until the cherry tomatoes have roasted

  • Remove from the oven and set aside to cool down for about 5 minutes

  • Poor into the blender, 1 cup of broth (or water if you don’t have broth) and the coconut milk to the blender

  • Add the roasted veggies to the blender

  • Add in the oregano and/or basil

  • Blend into a smooth soup

  • Transfer the mixture to a medium saucepan to reheat on low-temperature cook for about 10 minutes, stirring occasionally, until warmed through and the flavours have had a chance to meld

  • Serve with a sprinkle of dried basil and dried oregano and/or fresh basil leaves

  • If you find it a bit sour, add a dash of extra coconut milk. If you'd like it thinner, add another splash of stock/broth/water

 

HOLISTIC HEALTH HACKS

 

  • While your soup is boiling on the stove, why not finely chop, and fry some bacon in a small pan, so that you can pour some of the bacon fat into the soup for added flavour – and protein – serving your bowls of soup with crispy bacon pieces on top

  • Another topping option for your soup if you are in the mood for an extra treat would be freshly grated cheese and/or drizzling a few drops of olive oil!

Roasted Creamy Tomatoes Soup

PREP TIME 15 mins

COOKING TIME 30 mins

INGREDIENTS

  • 1 medium onion finely diced

  • 2 cloves of garlic finely diced

  • 4 cups of cherry tomatoes

  • 1- 2 cups chicken broth vegetable stock

  • ½ cup coconut milk or cream

  • ¼ teaspoon fine salt

  • 1 tsp dried Basil and Fresh Basil (for serving)

  • 1 tsp dried Oregano

  • 2 tablespoons olive oil

  • Butter 

‘Courgetti’ Carbonara

‘Courgetti’ is the name given to “spaghetti” made out of courgettes – for those of you stateside, that’s ‘Zucchini ‘Noodles’

PREP TIME 15 mins

COOKING TIME 30mins

INGREDIENTS

  • 1¼ cups heavy full fat cream (ideally French fresh Crème Fraîche)

  •  1 tbsp butter

  •  1 cup of diced bacon or ham

  •  1/2 onion

  •  1 clove garlic

  •  salt and pepper

  •  6 large courgettes (about 1 kg)

  •  4 egg yolks

  •  1/2 freshly grated parmesan cheese

  •  1 teaspoon dried oregano 

INSTRUCTIONS

  • In a large frying pan, fry the bacon until crispy. Set bacon aside

  • Keep the bacon grease warm in the pan, use it to caramelise your onions and garlic

  • Whisk the heavy cream in a bowl. Salt and pepper to taste

  • Make spirals of the courgettes with a spiralizer if you have one. Otherwise, make thin courgettes strips with a potato peeler or with a knife 

  • Boil the 'courgetti' in hot water for 30 seconds in a large saucepan then drain and remove water 

  • In a separate bowl, combine the egg yolks, diced bacon and parmesan cheese

  • In the large saucepan add the cream sauce to the 'courgetti', tossing together until 'courgetti' are coated

  • Ensure that this mixture is warm but not too hot (the egg mixture could scramble if too warm when combining), and then add the egg-bacon-parmesan cheese mixture to the 'courgetti', along with the garlic and onions, tossing all together

  • Before serving top with extra freshly grated parmesan

  • enjoy! 

HOLISTIC HEALTH HACKS

 

  • This is my favourite recipe when I do have this rare craving for a pasta-like dish indulgence but I know I want to stick to my low carb no grain no wheat primal diet!

DISCLAIMER:

Please note that as your Health Coach, I provide education, guidance and tips on healthy living and my recommendations are not medical advice or a substitute for diagnosis or treatment that a physician, doctor, licensed dietitian, physical therapist or health care professional might recommend.

© 2023 by Charlene Gisele.