Wednesday, 6 April 2016

LittleFishFood // a simple quiche for happy tummies

With the weather starting to warm and the blue skies starting to show (I swear this is happening in other places other than rainy Warrington, I'm still holding out for spring to appear for more than a few hours), what can be more perfect than sitting outside tucking into some delicious grub with a cold glass of Sauvignon Blanc (Malborough Estate please, New Zealand), serenaded by the late afternoon birds...

Idyllic right? 

Before I slip into a full-blown poetic dream about how perfect spring and summer can be with your loved ones near and food on the table (the best way to my heart is good food - fact), I'm going to say that when I ventured into the FODMAP elimination phase I thought - "that's it, my social life is over, I'm never going to be able to go out and enjoy the naughtier things in life - goodbye wine, goodbye beer, goodbye life". I can see you grabbing your little violin between your fingers.

Alcohol is naturally a gut irritant as I'm sure I don't need to explain to you. Take home message? If you suffer from IBS or other related issues then a simple change to make would just be to just avoid the stuff outright. Don't get me wrong, I don't need alcohol to have a good time but sometimes - just sometimes - I enjoy a tipple with the friends or mothership, particularly when said good weather hits and said Sav Blanc has been chilling all day. To keep tummies happy, maybe it'd be best to just restrict yourself to one glass (no more than two glasses) of the nectar and keep it dry, too.

So, weather and wine aside (intermittent sunshine doesn't call for lazy afternoons in the garden and I don't have any Sav, just a Rioja that for some reason I can't stomach at the moment), how about we just settle for some truly tummy-friendly, low-FODMAP, vegetarian quiche?

First make your pastry, if you aren't following a FODMAP diet - great - feel free to use your favourite shortcrust recipe. Since we are officially wheat free (far easier to just say I'm avoiding gluten!) we decided to use the shortcrust recipe on the back of the pack of Doves Farm packet.

Whilst chilling (about 30 minutes) proceed to make your filling and preheat your oven to 180C.

  • 150g grated Lancashire cheese
  • 6 medium free-range eggs
  • 300ml (lactofree) milk
  • Handful of chives, chopped
  • 4 greens of the spring onions, chopped
  • Salt/white pepper

Mix all of the above ingredients together - season well.

Line your quiche dish (we used a 24cm fluted quiche tin with a loose bottom) with some butter.

Roll out your pastry. If using the GF pastry it will be a bit crumbly and hard to work with. Roll to about 5mm thick and don't worry if it tears when adding to your quiche dish - ours did and we just patched it up (shh, don't tell Mary Berry)

Prick the base, line with parchment and baking beans, and blind bake for 15/20 minutes

Just to make sure it was sealed we did an egg-yolk wash and bake for a further 5 minutes (without the parchment this time)

Carefully fill the baked base with the filling and bake until set (about 20 minutes) then take out and top with sliced cherry tomatoes and a few slices of brie (optional, we had some left over and I can't stand waste) and bake for a further 10 or so minutes until the brie is melted. 

Remove from oven and leave to stand to cool a little. Remove from the dish. Serve and enjoy!

(Psst. It also tastes so much better the next day)

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