Low Fodmap Spinach and Parmesan Quiche

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Following the FODMAP diet, I usually opt for a straightforward salad for my lunch, but sometimes I really miss simple comfort food. Seeing as the theme of Great British Bake Off this week was Pies and Tarts, I thought I’d give pastry a go and make something I could have for lunch which WASN’T SALAD. So here is my low FODMAP quiche. I can eat every last bit- the spinach, the parmesan and cheddar, even the gluten and dairy free shortcrust pastry! Despite not being your average quiche, my family gave it a try too, and managed to scoff the lot- a compliment I suppose… It is rather scrummy after all! 

Ingredients

Pastry 

225g gluten free plain flour
pinch gluten free baking powder
½ tsp xanthum gum
2 pinches salt
110g dairy free butter (I use vitalite)
1 medium egg, beaten
cold water

Filling

225 ml lactose-free milk
2 eggs, beaten
50g parmesan, grated
85g cheddar, grated
1 bag (260g) spinach, wilted and strained to remove as much liquid as possible
100g (approx.) cherry tomatoes, halved 
4 spring onions, finely sliced and cooked

 

Preheat the oven to 180 degrees

Firstly, the pastry:

Place flour, baking powder, xanthum gum and butter in a bowl
Rub ingredients together to resemble fine breadcrumbs
Add egg and a little water and mix well (you may need to add more water so the mixture is soft)
When a soft dough is formed it’s ready to roll out on a floured surface
Line a pastry tin with the pastry, and chill in the fridge for about 10 minutes
Remove the tin from the fridge and prick with a fork
Place greaseproof paper on top of the pastry a blind bake with baking beads for 10 minutes
Meanwhile, make the filling by combining all the ingredients together in a bowl until well combined
Once the pastry has blind baked, remove the baking beads and greaseproof paper, then place half the filling into the pastry case
Place the tin back in the oven, then pour the remaining mixture
Bake for 45 minutes or until when a knife is inserted it comes out clean

Happy baking! Check out Mummy Mishap’s page

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