Healthy Easy Lunches

January 17, 2012

Quiche (Gluten Free)


I have now learnt this is technically called a FRITTATA as it does not have a crust! That is what defines a frittata to a quiche according to someone who would know..a chef! And that was me thinking a frittata had to contain potato!! So know YOU know that I didn’t know, but know I do know, and…so do you!!!

Loads of quiches!!! I dont make mine with a crust – why do you need a crust aside from adding more unwanted, and unnecessary calories? Pastry?? No thanks!!! No- crust quiche is SO easy to make even I can do it easily and thats saying something!

So..mine are so easy even a 5 year old can make them. No excuses! One of the MANY great things I love about these quiches is they can be eaten for breakfast, lunch, dinner or snack – anytime, any place. High in protein and low in calories, carbs and fat. Easy to digest and DELISH hot or cold.

NEVER NEVER NEVER microwave your food to heat it up. What do you think you are doing to all the good nutrients in the beautiful food you have prepared aside from nuking them? Do yourself a favour a throw that disgusting piece of machinery out. End of rant.

I like things simple, fast, efficient and easy in the kitchen if you have not figured that out yet! Healthy can be fast!! Fast healthy food! I LOVE IT!!! I prefer to spend as little time in the kitchen as possible!! So here is how to make delicious quiche with 10 minutes of preparation time!! YAY!!!


Can be anything really, but always use organic free range eggs. Why? Google what cage hens look like- make sure you hit the ‘image’ button. You will never eat cage eggs again. ‘Free range’ does not mean the hens are kept outside all the time. It means they get 15 minutes of free time in some kind of free space. It is all marketing and lies.

I will do a post on eggs and hens and who came first – the chicken or the egg – in a later post.  Mean time- pay a couple of dollars more for your eggs and eat for life. It REALLY won’t kill you.

  • 6 eggs.
  • Use whatever vegetables you have in the fridge – knock yourself out with food combos!
  • Fresh herbs from your garden – I know you have one!
  • Cheese if you really must.  I rarely add cheese – too rich for me, and wayyy to many calories.
  • Paprika, salt and pepper.


This one has loads of spinach in it (my favourite), sundried tomatoes, fresh tomatoes, asparagus, onion, yellow capsicum and…there actually is a bit of feta in this one, salt, pepper and paprika.





This one has tomato, spring onion, onion, grated carrot, salt, pepper and paprika with fresh basil, served with salad:



Now we model pretty much everything I had in my vegetable drawer at the time plus salt, pepper and paprika. You cant really go wrong with veges. I just LOVE spinach in as many things as possible, this also has everything mentioned above aside from cheese, plus chopped zucchini and grated carrots. All you need to do is chop up everything you want to add, throw them in together with your 6 eggs, mix well and pour into your serving plate for the oven. Voila! No need to grease the bowl- it wont stick. I use pottery; dont use non stick pans they are not good for you especially when the non stick starts coming off as it always does. Cook for about 30 minutes at 180C. It will depend on your oven and the size of your quiche. Keep an eye on it – burnt quiche is bad quiche!


6 Egg Quiche

6 egg quiche will slice into 6 pieces. Therefore that is one egg per serve. Not much at all. Perrfect for people who like light taste food, and need it fast.




 Spinach and Pumpkin Seed Quiche Frittata!!

I’m wondering if my father was actually Pop-Eye as I just adore SPINACH. Stick it in everything!! Its GREEN, its alkalising and its filled with iron!!! Loving this quiche (frittata..!) With pumpkin seeds and red onion mmmm beautiful!



Spinach, Carrot, Tomato and Feta Quiche

And we have a spinach (surprise surprise,) carrot, tomato and feta version, with fresh herbs and always paprika to help with metabolism :)




Vietnamese Wraps (Gluten Free)

A personal favourite of mine.

These are so easy to make. A little fiddly but soooo worth it.

You can buy the wraps from the supermarket in the Asian section. All you need is a bowl of hot water to drop them into. Once they are in the water they instantly soften and you can add all the goodies you like.

These have smoked salmon, avocado, fresh coriander and mint, baby spinach, and mango. Go nuts!! Add what you like!! Add some nuts!!! A great sauce to have with them is sweet chilli sauce, but I also like them clean – no sauce. Its up to you!!

Very light in calories, fun to make and incredibly tasty.

These are Gluten Free- the wrap is made from rice. Perrfect!!!!


Halloumi and Zucchini Gluten Free Fritters


Halloumi is a Middle Eastern cheese often used for grilling. Many people call it the ‘squeeky’ cheese. Halloumi is produced as a mixture of goat’s and sheep’s milk, and is similar to mozzarella cheese.

This cheese can be fried or grilled due to its high melting point and  halloumi is often paired with salads and fruits, particularly watermelon.  I LOVE IT!!


  • 300g Zucchini
  • 4 spring onions thinly sliced
  • 200g halloumicoarsely grated
  • ¼ cup Gluten Free flour
  • 2 eggs
  • 1 tbsp chopped fresh dill to garnish
  •  Cup Greek Yoghurt

How to make it work:

Coarsely grate the zucchini and squeeze out as much liquid as possible in your hands or in a clean tea towel.  Combine the zucchini with the spring onion, halloumi, flour, eggs and dill.  Season well with salt and cracked pepper

Heat your oil- (use either rice bran oil or coconut oil) in a large heavy-based frying pan.  Form fritters (using heaped teaspoons of the mixture) and cook in batches for 2 minutes each side, or until golden and firm.  Drain on crumpled paper towels.  Top each fritter with ½ a teaspoon of yoghurt.

Makes 45 – so you can feed an army :)

Of course you can have these for lunch, for dinner, or as a snack. Hot or cold. You choose.


Gluten Free Pancakes for Weight loss


I thought I might share a popular dish I make at home for breakfast, lunch or dinner… simple, easy, fast and of course healthy and great for weight-loss. Tasty and delicious, just the way all good food ought to be.
I have mentioned time and time again how I actually do NOT like to be in the kitchen cooking.. I far prefer meals cooked for me, BUT I am very picky as to who can cook for me, and what type and style of food I like.           Clean whole food is always a winner!

I thought I might share a popular dish I make at home for breakfast, lunch or dinner… simple, easy, fast and of course healthy and great for weight-loss. Tasty and delicious, just the way all good food ought to be.
I have mentioned time and time again how I actually do NOT like to be in the kitchen cooking.. I far prefer meals cooked for me, BUT I am very picky as to who can cook for me, and what type and style of food I like. Clean whole food is always a winner!
Due to being picky, and ..perhaps not having anyone TO cook for me.. there is little choice BUT to make ones own meals..or starve.. and THAT is not an option in my world!!  Neither is fast food bought out! So…. looks like I DO actually know how to whip up some great meals!! 😉 Shhh don’t tell anyone!

This little delight has proven to be very popular and the best thing about it is.. it is SO easy to create and low in calories- perfect for weight-loss! I love pancakes, but rarely make them from scratch. I buy the gluten free packaged ingredients for gluten free pancakes, buckwheat if poss as I love it! -From Woolworths if you are in Australia!
These pancakes are so versatile! Add berries for a traditional style, sweet style, or do what I have here and add my favourite vegetable..SPINACH!!!! Add paprika, Himalayan salt and pepper. Mix. I use paprika a lot in my cooking due to its thermogenic properties to aid digestion and assist with weightloss. I also love spice so this is a double whammy win win situation for me!

If you have been told not to use oil to cook before, then ..WRONG.. if you ask me. When cooking use rice bran oil or coconut oil as these oils do not lose their properties under heat. I LOVE coconut oil (virgin, organic) and I love the added flavour. Please research the benefits of coconut oil or wait for me to post them. You will be blown away AND it can HELP you lose FAT = healthy weight loss… As well as make your food taste even more delish!

So mix all ingredients together, heat the oil in a fry pan and pour your pancakes!! Done deal!!

Serve with lemon juice sprinkled over top- alone;  or add light cottage cheese as your protein portion to make a perfectly balanced meal. This is such a delicious meal and great for any meal of the day. Admittedly I will try to avoid eating this as a dinner due to the carb content..but on  some days.. anything goes. This is a healthy, balanced gluten free, fresh, delicious meal, low in calories, filled with goodness and can aid weightloss. Fast food made healthy, and EASY.


{ 3 comments… read them below or add one }

Lara Busch January 17, 2012 at 10:27 pm

The zucchini fritters sound great I will have to try and let you know I am sure my family will love them. I had sushi the other day with brown rice (instead of the normal white rice), avocado, carrot and other veg – tasted great. I had an idea to make rice paper rolls with quinoa (instead of the normal rice noodles) and vegetables.


Antoinette June 12, 2012 at 11:08 pm

Made your Gluten Free Spinach Pancakes twice now, YummmmY! HIGHLY reccomend, easy, fun, yummy & very satisfying – thank you x
I made my first ever GF savoury scones in the weekend, and they were just as good!
Next weekend I am going to make your zucchini fritters x


Vashte June 13, 2012 at 8:04 am

I am glad you love them as much as I do Antoinette!!! Do you have the Gluten Free Spinach Pancakes with lemon also? If not, what do you eat them with? I like them on their own also :) So.. what flavour scones did you make? Photos please! Those zucchini fritters are just as good! Keep me posted on what you think!!! Thanks for commenting!!! xx


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