How to maximize the benefits of a green vegetable quiche this spring?

The green vegetable quiche recipe is often lighter than quiche Lorraine, a great classic of French cuisine. It has significant health benefits. Richer in fiber and antioxidants green vegetable quiche is an ally of the immune system and helps against oxidative stress.

Spring brings its share of seasonal vegetables and we can’t miss them! In the spotlight for a successful green vegetable quiche: early leeks, spinach, cauliflower and broccoli.

THE early leek, star of early spring, is an ideal health ally at the start of the season. Also called poor man’s asparagus, it is low in calories and very rich in fiber. Also provided with minerals, trace elements (calcium, potassium, phosphorus, magnesium) and approximately vitamins (beta carotene, vitamin B9 and vitamin K).

Leek helps fight constipation, protects the heart and has diuretic and detox benefits, excellent for draining the body.

Perfect to combat spring fatiguethe leafy vegetable is rich in iron and vitamin C. It also helps maintain good eyesight thanks to its richness in lutein and antioxidants. Just like the leek, spinach are part of detox vegetables thanks to the chlorophyll it contains. He is also an ally for intestinal transit.

Its nutrients vary depending on the choice of cooking, but its vitamin content. C and in antioxidants helps strengthen the immune system. Cauliflower also has anti-inflammatory properties, conducive to healthy digestion.

Cousin of cauliflower and its variants, broccoli has many nutritional benefits (vitamins, fiber, minerals, trace elements, antioxidants. It helps fight certain types of cancerof cardiovascular diseases, and promotes the limitation of insulin peaks.

If none of its vegetables are to your taste, spring offers an interesting range of choices. Asparagus, peas, green peppers, perhaps other green vegetables will better awaken your taste buds.

To season seasonal vegetables, do not hesitate to add olive oil, seasonal herbs or even grated cheese.

For those who want to accentuate the detox side of the meal, playing with the ingredients can lighten it even more. Here are some tips.

Puff pastrygenerally used for quiches, is, when it is industrial, quite caloric. Not recommended for its detoxifying properties, it contains a large quantity of carbohydrates and lipids. The caloric intake obviously varies depending on the brand, but we can estimate it around 363 kcal per 100g.

This is where homemade dough comes in. Having control over the quantity of ingredients that we incorporate into our dough allows us to control our caloric intake.

Another option would be to remove the dough completely from the recipe. The quiche would thus have the same ingredients as a normal quiche, except the dough.

But to keep a certain structure, lightening your quiche can also consist of remove the part of the garnish that comes with the vegetables. Generally composed of egg and cream, removing one or the other allows the dish to be lighter in calories.