For the dough Mix flour and salt in a bowl, add apple puree and knead for at least 5 minutes. Wrap the dough in cling film and place in the fridge.
In the meantime, proceed with the next steps.
The original recipe calls for ½ teaspoon of salt for 6 servings, which we have deliberately reduced.
For the topping Cook the sweet potatoes in salted water for about 15 minutes, depending on their size, until al dente, peel and cut into slices about 1 cm thick. Clean the Brussels sprouts, blanch in salted water for 3 minutes, drain, rinse in cold water and halve. Chop the nuts.
The author uses orange sweet potatoes.
During cooking, continue with the sauce (step 3).
For the sauce Mix the ingredients for the sauce well.
The author uses silken tofu, which has a high liquid content and therefore makes the sauce very creamy. The original recipe calls for plant milk - we opted for oat milk, which you can easily make yourself (see "Alternative preparation").
Continuation of the Quiche Press the dough into a springform or quiche pan lined with baking paper, form a rim and cut off the excess baking paper. Sprinkle the dough base with breadcrumbs and spread the Brussels sprouts and sweet potato on top. Pour the sauce over it. Sprinkle walnuts on top and bake in the oven at 180 °C top/bottom heat for about 25 minutes.
The specified amount is sufficient for a springform pan with a diameter of approx. 28 cm (Ø).
The author was free to choose the nuts. We chose walnuts.
The original recipe uses wholemeal breadcrumbs.
Garnish and serve Finely chop the parsley and fillet or slice the orange. Garnish the finished quiche with orange fillets and serve sprinkled with parsley.
Other seasonal vegetables also work well as a side dish.
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
In addition to Brussels sprouts, sweet potatoes and orange, the whole-grain quiche also contains (silken) tofu and apple puree.
Serving size: The amount given is sufficient for a springform pan with a diameter of approx. 28 cm. We have set the amount at 6 people.
Nutrient profile: According to GDA guidelines, one portion of this recipe covers more than 100% of the average daily requirement of vitamin K and manganese. It also covers 70% of the daily requirement of vitamin C. The ratio between linoleic acid (LA) and alpha-linolenic acid (ALA) is within the recommended maximum ratio of 5:1.
Brussels sprouts: Unlike other cabbages, Brussels sprouts do not consist of one head. This typical winter vegetable consists of several whitish-green buds. Brussels sprouts are not only rich in vitamins and nutrients, but are also said to protect white blood cells against cell damage caused by carcinogenic substances. The ingredient sulforaphane, which is also found in broccoli, is still the subject of current studies. The taste is typically cabbage-like and slightly bitter. However, the bitter taste gives way to a tart-sweet aroma if Brussels sprouts are harvested after the first frost. The optimal harvest time is November/December.
Walnuts: Of all known nuts, walnuts have the highest content of alpha-linolenic acid (ALA). They also have health benefits thanks to tocopherols (forms of vitamin E) and many macro and trace elements.
Sweet potatoes: Sweet potatoes, also called sweet potatoes, are not actually potatoes at all. The tubers have a high water content and cannot be stored as long as conventional potatoes, but their shelf life can be increased by careful handling, such as avoiding bruising. The potato-like tubers come in different colors: yellow with red skin, orange-red with red-brown skin and white with light skin.
Apple puree: Unlike apple sauce, apple puree is always unsweetened, meaning it only contains the sugar from the apples. Some manufacturers add ascorbic acid to prevent the brown coloring.
Wholemeal flour: Wholemeal is grain from which only the awns and husks have been removed after harvest. Dietary fiber, vitamins, oils and minerals remain in the shell and the germ. The oils are particularly valuable from a nutritional point of view because they have a high content of essential fatty acids.
Turmeric: Turmeric, also known as yellow ginger or turmeric root, comes from South Asia and belongs to the ginger family. Fresh turmeric has a resinous, slightly burning taste; dried, as is often used in India, it tastes milder and slightly bitter. Turmeric is best stored in a dark place and not for too long, as otherwise the color and aroma will be lost.
Tips
Silken tofu: Just like firm natural tofu, silken tofu consists of soy, water and coagulants. The difference is that silken tofu has a higher liquid content, which makes it so creamy. This makes it particularly suitable for desserts, cakes, sauces and soups.
Prevent flatulence: You can reduce or prevent the flatulence that may result from eating cabbage by either freezing the cabbage beforehand or by preparing it with spices that reduce flatulence. Examples of these are caraway, anise and fennel seeds.
Storing Brussels sprouts: If you want to store Brussels sprouts for a longer period of time, blanch them briefly in water and then freeze them. This way they will last for several months.
Alternate preparation
Make your own oat milk: You can find a recipe for making your own oat milk at the following link.
Reduce salt content: It is generally advisable to keep the salt content as low as possible. That is why we have deliberately reduced the total amount in the recipe. Since salt requirements vary from person to person, it is best for you to decide for yourself. Read also Vegans often eat unhealthily. Avoidable nutritional errors.
