Baseless Quiche with Rainbow salad

​GF, DF, Veg When you’re in those menopausal years, research shows women benefit from a more plant based diet particularly if you’ve got belly fat you’re trying to shift. Our dietary needs are different to men as we go through this stage. If you’re estrogen dominant (think stubborn belly fat and more) then steer clear of soy and dairy, making this recipe perfect. Think a low GI, low acidic diet if menopause symptoms are causing you issues.
Here’s an easy dinner, great for mid week, make extra and have leftovers for lunch. Get creative, this is a base recipe and you can add what you have on hand in the fridge.

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Serve the quiche with a colourful rainbow salad, full of antioxidants and liver loving foods, all great for balancing your hormones. This was teamed with hedgehog jacket potatoes, kumara’s would be a great choice too. 
Cook once, eat twice – making life easy! 

Here’s how:
Grate or chop 3 cups any veg; I used cauliflower, broccoli, carrot, kale + a large bunch of parsley
Add 3 – 4 free range eggs, 1/2 cup olive or avocado oil, 2 TB miso paste, mix well
Add 1 cup GF baking mix of your choice. I used 1/3 c each quinoa flour, pea flour and potato starch. The quinoa and pea flours give a higher plant based protein content to the dish and are lower GI than say a rice based flour. 
1 teaspoon baking powder, salt and pepper.  
Mix all together, into dish then sprinkle with approx 1/2 cup (or more) grated dairy free cheese, sunflower,  pumpkin and sesame seeds (or your favourite combo) and a sprinkling of paprika.
Bake 180 for 1/2 – 3/4 hour
Variations:
Add 1/2 cup chopped onion, garlic or herbs of your choice. 
Omit the cheese, simply sprinkle with the seeds and paprika
For meat eaters, a small amount of cold cooked chicken, salmon or other seafood could be added.
​Enjoy! 


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Rainbow antioxidant salad
Fresh Beetroot is a powerful food for cleansing and supporting liver function. This is important when were going through menopause; by decongesting our liver we’re helping estrogens to be broken down and eliminated rather than stored as fat cells! Broccoli and cruciferous are also great for your liver and can aid detoxification.  
​As a rule, the deeper the color of the fruit or vegetable, the higher the nutrient content.

I tend to use the what I have, this could have had more broccoli or some cauliflower too. 
Here’s how:
Grate up peeled beetroot, carrot, broccoli stalk; I used 1/2 a beetroot, 1 carrot and small stalk off the piece of broccoli
​Finely chop a large broccoli floret, a good bunch of Italian parsley and mint
Zest an orange then peel and slice/chop
Mix all together. Add nuts and seeds of your choice, I used pumpkin and sunflower seeds + almonds. 
I dressed the salad with 1/2 c blackcurrant kombucha + a dressing of lemon juice, chia seeds, olive oil and water. 
Sprinkle with calendula petals if you have them or other edible flowers like nasturtiums or pansies. 
This salad would be good with some fresh ginger to add a zing! 

Blackcurrant kombucha: make your normal brew of kombucha. When ready strain and add a handful of dried blackcurrants to the mix and leave for several hours – a day or so. Yum!  

Hedgehog jacket potatoes: Scrub potatoes, slice to within about 1.5 cm of bottom. Rub with olive or avocado oil, bake 180 for around 1 hour depending on their size. 

Cook once, eat twice – making life easy! 

Here’s what Sam said about working with Robin @ Holistic Wellness
I’ve switched off auto pilot with food
I got so much out of my sessions, lots of different tools and tips that have helped me in so many ways other than just losing weight. I am now very aware of how I’m feeling in myself and have switched off auto pilot with food.  I now know that even if I go off track, I have the tools to start over. 
Sam

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