4 Better-Health Quiche

4 Better-Health Quiche: Graphic: Growinggreatness.co.za

4 Better-Health Quiche: Graphic: Growinggreatness.co.za

Agri Western Cape has allowed us to publish this delicious  leek and cheese recipe. According to Growing Greatness, its website, the recipe “was inspired by Mel Rigby’s farm fresh spring quiche @ The Easy Dig Cafe, Goemans Nursery, Old Kommetjie Road, en route to the magnificent Cape Point.

An all-star when it comes to nutrition, this easy-to-make quiche boasts leeks. A Heart-Smart Hero from the allum family that is loaded with anti-oxidants and like garlic, very good at staving off disease and infection, eliminating free radicals, counter-acting cardio-vascular damage and fighting cancer too.

3 large Leeks
30 ml Olive Oil
Salt & Ground Pepper
1 Garlic Clove
2 Egg Yolkes & 1 Whole Egg
¾ Cup Milk
1 Cup Gruyère or local Cheese
Fresh Chopped Parsley
Add Seasonal WC Spring veg like Asparagus, Zucchini, Onions

Preheat oven to 170 C. Prepare Crust.*
Snip the roots and tops from the leeks and cut in half, lengthwise. Rinse to clean. Gently stir-fry in oil and salt at medium heat. Turn heat to low, cover and cook for 10 min+ until soft. Add Garlic.
• Cover smeared 28-30 cm tart pan with crust pastry. Lightly brush with oil and place in the oven for 10 min.
• In a glass bowl, beat egg yolks together. Add egg, salt, pepper and milk, and whisk gently.
• Layer the leeks (+ seasonal veg) onto crust base. Sprinkle cheese. Pour ‘filling’ over and sprinkle with parsley.
• Bake for 30 min+, until golden brown. Stand 15 min.

* Olive Oil Tart Crust
• 250 Light Whole Wheat flour
• 60 ml Olive/Canola Oil
• 1 tsp Fine Sea Salt
• 1 tsp Herbs (Rosemary/Thyme/Parley)
• 120 ml Cold Water”



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