Chef, cookery school owner, School Notices member and mother of four (phew!), Flora Gordon Clark, is back with another of her tried and tested family meals. Delicious for lunch or dinner with a salad and some crusty bread, and simple to cook too – a great way to keep the kids busy this half term…
Sweet Potato Based Spinach Quiche
Enough for 8
I often make quiches without pastry by using baking paper to line the tart tins but this was an idea I read about recently and it’s great. I highly recommend using a spring form (7½”) so that you can remove the cooked tart from the tin. I have used parchment on the bottom before but it is better without as the potato becomes more toasted. You can choose to roast the potatoes if you prefer.
- 3 tbsp extra virgin olive oil
- 3 small sweet potatoes
- 1 onion, finely sliced
- 1 bag of spinach
- 2 eggs
- 1 egg yolk
- 150ml double cream
- 100g Greek yoghurt
- 75g cheddar cheese, grated
- 25g gruyere cheese, grated
- 1 tbsp flat-leaf parsley, finely chopped
- 1 tbsp chives, finely snipped
- Sea salt flakes
- Freshly ground black pepper
- Preheat the oven to 160˙C.
- Peel and chop the sweet potatoes into 2cm cubes or smaller.
- Heat 2 tablespoons of extra virgin olive oil in a large non-stick skillet over a medium heat.
- Add the potato cubes.
- Season with a pinch of sea salt flakes.
- Cook, stirring occasionally until well browned on all sides but still slightly undercooked in the middle. 8-12 minutes.
- Tip into the springform and allow to cool.
- Heat the remaining tablespoon of oil in the skillet and add the sliced onion.
- Cook until soft and translucent and turning a little golden.
- Now add the spinach and carefully cook until it is just wilted.
- Remove from the heat.
- Put the eggs, yolks, cream, yoghurt, cheddar cheese, gruyere cheese and herbs into a large jug or bowl.
- Whisk together.
- Season with freshly ground black pepper and some sea salt flakes.
- Press the potatoes down into the spring form and flatten with the back of a spoon.
- Lightly coat the sides of the spring form with oil.
- Place on a baking sheet lined with some baking paper or tin foil.
- Pour in half the egg mixture.
- Layer with the spinach.
- Top with the remaining egg mixture.
- Bake in the oven for about an hour or until the eggs have just set.
- Allow to cool before removing from the pan.
Tip: Swap the spinach for kale or mushrooms and garlic – cook them in the same pan after the onion.
SWEET POTATOES contain about the same amount of carbohydrate as white potatoes but have considerably more fiber so are slightly lower on the glycemic index than white potatoes. This means they are better for maintaining an even blood sugar curve. They also contain riboflavin, phosphorus, vitamins E and K, calcium and iron.
SPINACH is packed with healthy nutrients but is also very high in oxalic acid which binds with calcium to make kidney stones. Cooking neutralises the oxalates so it is better to eat your spinach cooked than raw. Uncooked spinach also contains phytic acid which blocks the uptake of certain minerals in food, including zinc and which is another reason for cooking it.
CHIVES are another member of the onion family and confer the same (but weaker) benefits as garlic. They are low in calories and, like garlic can improve heart and bone health, boost vision, and provide good levels of vitamins A and C.
To learn more about Flora’s cookery school visit her website here