Butternut, rosemary and gammon quiche

Nutritional Benefits of Butternut, Rosemary, and Gammon Quiche

Butternut, rosemary, and gammon quiche is a delicious dish that not only satisfies your taste buds but also provides numerous health benefits. This quiche is packed with essential nutrients that contribute to overall well-being. Let's explore the nutritional benefits of this flavorful recipe.

Nutritional Benefits:

1. Protein: The gammon in this quiche is a great source of high-quality protein. Protein is essential for muscle repair and growth, and it also helps to keep you feeling full and satisfied.
2. Vitamins and Minerals: Butternut squash is rich in vitamins A, C, and E, as well as potassium and magnesium. These nutrients support a healthy immune system, promote good vision, and aid in proper nerve and muscle function.
3. Antioxidants: Rosemary contains powerful antioxidants that help protect your body against damage from harmful free radicals. Antioxidants also play a role in reducing inflammation and promoting heart health.
4. Fiber: This quiche contains a good amount of dietary fiber, thanks to the butternut squash and other vegetables. Fiber aids digestion, helps to regulate blood sugar levels, and promotes a healthy gut.
5. Healthy Fats: The eggs and cheese in this quiche provide healthy fats, including omega-3 fatty acids. These fats are beneficial for brain health, reducing inflammation, and supporting heart health.

Ingredients:

1. 1 butternut squash, peeled and diced
2. 1 tablespoon fresh rosemary, chopped
3. 200g gammon, diced
4. 6 eggs
5. 200ml milk
6. 100g grated cheese
7. 1 onion, finely chopped
8. 1 garlic clove, minced
9. Salt and pepper to taste

Processing Steps:

1. Preheat the oven: Preheat your oven to 180°C (350°F).
2. Cook the butternut squash: In a pan, sauté the diced butternut squash with the chopped rosemary until tender. Set aside.
3. Cook the gammon: In the same pan, cook the diced gammon until browned. Set aside.
4. Prepare the quiche base: In a bowl, whisk together the eggs, milk, grated cheese, onion, garlic, salt, and pepper.
5. Assemble the quiche: Spread the cooked butternut squash and gammon evenly in a pre-baked pastry shell. Pour the egg mixture over the fillings.
6. Bake: Place the quiche in the preheated oven and bake for 30-35 minutes or until the top is golden and the filling is set.
7. Serve: Allow the quiche to cool slightly before slicing and serving. Enjoy!

Tips and Recommendations:

- To save time, you can use store-bought pastry dough instead of making it from scratch.
- Experiment with different types of cheese for added flavor variations.
- Serve the quiche with a side salad for a complete and balanced meal.
- Leftovers can be refrigerated and enjoyed the next day.
- Remember to adjust the seasoning according to your taste preferences.
- When shopping for ingredients, make sure to choose fresh and high-quality products.

Shopping List:

1. Butternut squash
2. Rosemary
3. Gammon
4. Eggs
5. Milk
6. Grated cheese
7. Onion
8. Garlic
9. Salt
10. Pepper