Seniors Healthy Lunch: Spinach and Mushroom Quiche

Recipe Overview:

This Spinach and Mushroom Quiche is a delightful and nutritious dish that perfectly suits a light lunch or a brunch gathering. Originating from France, quiches have become a beloved staple worldwide due to their versatility and ease of preparation. This particular recipe stands out because it combines the earthy flavors of sautéed mushrooms with the vibrant freshness of spinach, resulting in a savory, creamy texture. The quiche is not only filling but also packed with vitamins and minerals, making it an excellent choice for seniors looking to maintain a balanced diet.

The flavor profile is savory, with subtle notes from the caramelized onions and a hint of cheese that adds richness. The texture is creamy from the eggs and cheese, with a tender crust that provides a satisfying crunch.

Prep and Cook Times:

• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Skill Level: Beginner

Serving Information:

• Servings: 6
• Notable Serving Suggestions: Serve warm or at room temperature, garnished with fresh herbs like parsley or chives. Pair with a simple side salad for added freshness.

Ingredients List:

• For the Crust:

  • 1 cup (125g) all-purpose flour (or gluten-free flour for a gluten-free option)
  • 1/4 cup (60g) unsalted butter, chilled and diced
  • 1/4 teaspoon salt
  • 3 to 4 tablespoons cold water
• For the Filling:
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 1 cup (75g) fresh mushrooms, sliced (button or cremini)
  • 2 cups (60g) fresh spinach, chopped (or 1 cup frozen spinach, thawed and drained)
  • 4 large eggs
  • 1 cup (240ml) milk (or almond milk for a dairy-free option)
  • 1 cup (100g) shredded cheese (cheddar, mozzarella, or a dairy-free alternative)
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste

Note: If using frozen spinach, thaw and squeeze out excess moisture before adding to the filling.

Equipment List:

• Essential Equipment:

  • 9-inch (23 cm) pie dish or quiche pan
  • Mixing bowls
  • Whisk
  • Skillet
  • Knife and cutting board
  • Rolling pin (optional for crust)
• Optional Equipment:
  • Food processor (for making the crust)
  • Measuring cups and spoons

Step-by-Step Instructions:

1. Prepare the Crust:

   • In a mixing bowl, combine flour and salt. Cut in the chilled butter until the mixture resembles coarse crumbs.
   • Add cold water, one tablespoon at a time, mixing until the dough comes together. Form into a ball, wrap in plastic wrap, and refrigerate for 15 minutes.

2. Preheat Oven:

   • Preheat your oven to 375°F (190°C).

3. Sauté Vegetables:

   • In a skillet, heat olive oil over medium heat. Add chopped onions and sauté until translucent (about 5 minutes).
   • Add sliced mushrooms and cook until they are tender and any moisture has evaporated (about 5 minutes). Stir in chopped spinach and cook for another 1-2 minutes until wilted. Remove from heat and let cool slightly.

4. Prepare the Egg Mixture:

   • In a mixing bowl, whisk together eggs, milk, garlic powder, salt, and pepper until well combined.

5. Roll Out the Crust:

   • On a floured surface, roll out the chilled dough to fit your pie dish. Carefully transfer the dough to the dish, pressing it into the sides. Trim any excess dough.

6. Assemble the Quiche:

   • Evenly distribute the sautéed vegetables over the crust. Pour the egg mixture on top, then sprinkle with shredded cheese.

7. Bake the Quiche:

   • Bake in the preheated oven for 30–35 minutes, or until the quiche is set and the top is golden brown. A knife inserted in the center should come out clean.
8. Cool and Serve:
   • Allow the quiche to cool for about 10 minutes before slicing. This will help it set further for cleaner slices.

Technique Tips and Troubleshooting:

• Crust Tips: If the dough is too crumbly, add a bit more cold water. If it’s too sticky, sprinkle in a little more flour.
• Egg Mixture: Ensure the egg mixture is well combined but avoid over-whisking to maintain a light texture.
• Common Problems: If the quiche is too runny, it may need more time in the oven. Bake it longer, checking every 5 minutes until set.

Plating and Presentation:

Serve slices of the quiche on plates, garnished with a sprinkle of fresh herbs or a drizzle of olive oil. Pair with a light, vinaigrette-dressed salad for a colorful presentation.

Storage and Reheating Instructions:

• Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
• Reheating: Reheat in the oven at 350°F (175°C) for about 10 minutes, or until warmed through. Alternatively, use a microwave for quick reheating, covering with a damp paper towel to prevent drying.

Variations and Customizations:

• Cheese: Swap out the cheese for a vegan alternative or omit it for a lighter dish.
• Veggies: Add other vegetables like bell peppers or zucchini for added nutrition and color.
• Herbs: Experiment with fresh herbs like basil or thyme for additional flavor.

Notes on Ingredients and Equipment:

• Fresh spinach works best, but frozen can be used in a pinch.
• A glass pie dish allows you to see the golden crust as it bakes, but any pie dish will work.

Final Touches and Personal Notes:

This recipe holds a special place in my heart as it reminds me of cozy family gatherings where we would enjoy quiche alongside laughter and stories. I encourage you to experiment with your favorite ingredients and make this dish your own!

If you try this recipe, let me know how it turned out in the comments! I’d love to hear your tweaks and variations!

FAQ:

1. Can I make this quiche ahead of time?

   • Yes, you can prepare the quiche a day in advance and store it in the refrigerator. Bake it just before serving.

2. Is this quiche suitable for freezing?

   • Yes, you can freeze an unbaked quiche. Wrap it tightly and freeze for up to 2 months. Bake from frozen, adding extra time to the cooking process.

3. Can I use different vegetables?

   • Absolutely! Feel free to substitute with your favorite vegetables or whatever you have on hand.

4. What can I serve with quiche?

   • A light salad, fresh fruit, or a bowl of soup complements quiche beautifully.
5. How do I know when the quiche is done?
   • The quiche is done when the center is set and the top is golden brown. A knife inserted in the center should come out clean.

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