Keto Ham and Cheese Quiche

Recently I decided to experiment with my diet. Not necessarily in an effort to lose weight (although a couple lbs would be nice!), but more as an experiment to see if I could feel better. It’s easy to get caught up in the same pattern of eating, especially if you are feeling pretty good. Over the years I’ve researched and tried numerous diets. I’m definitely not a Yo-Yo dieter, nor do I rush out to try the newest fad, rather it’s based on a curiosity if I will feel better and what I will learn. So, after doing a lot of research it lead me to The Keto Diet, which is one of the most popular diets out there right now AND one of the most well researched. The Keto Diet is a very low in carbs high and high in fat. It puts your body in a metabolic state called ketosis. This happens when your body starts burning fat for energy. In doing so it drastically reduces your blood sugar and insulin levels. I haven’t been on it long, but I have to admit I’m really loving it! It’s simple, in a sense you don’t have to prepare many sides, it’s just meat, dairy, lots of fat and a few low carb veggies and berries. I’m also enjoying it because it’s very satisfying. Lately I’ve even been intermittent fasting, waiting till around 11am to eat, so most days I’m only eating 2 meals, no snacks! It makes life a lot easier.

I didn’t anticipate that I would like fasting. I was in a good routine of having a light breakfast and working out. I thought it was working well for me, so I was hesitant to change. Who wants to suffer through a workout with no energy? However, it wasn’t that bad. There were a couple days when I was tired, but I listened to my body and either took it easy or skipped my workout altogether. Then after about 3 weeks, omg! It was crazy. I can’t even really describe it, I had TONS of energy and literally felt like I was bursting. I crushed my sprint times, even while fasting.

Anyhow, to get back to the quiche! It’s delicious. Can you still eat it even if you aren’t on a Keto Diet, yes! It’s full of healthy fats and protein that will fill you up and leave you feeling satisfied for a long time. I also find it’s nice because it can be made the day before and reheated in seconds. Moreover, it’s a great portable meal for our ski weekends.

In case anyone is worried that I’m going to start posting only Keto meals, please don’t. I’ve committed to being on this diet for 2 months. It’s not something you have to be on forever. Instead you can think of it as a reset. It can give you a chance to try something new, take a step back from old habits and reflect on what is working for you. Who knows maybe you will really enjoy it and not want to stop?

Keto Grain Free Quiche – serves 4, takes about 30 minutes

Heat oven to 350F.

For the crust:

• 1/2 cup almond flour
• 1/4 cup flax
• 1/4 cup finely grated Parmesan (I put mine in the food processor)
• 1/8 -1/4 cup grass-fed butter

In a food processor pulse the Parmesan until it ends up looking like wet sand. Or if it’s already grated add all the ingredients and pulse together until the butter is mixed in well. Pour into a pie plate and press down, starting from the centre and working out. Bake for 10-15, until it is golden. Let cool completely before adding the filling.

For the filling:

• 5 -7eggs
• 1/4 cup whipping cream, or milk, or sour cream
• 1/2 – 1 cup cup grated organic aged cheddar
• 2 tbsp chopped chives
• 1/2 tsp salt & pepper
• 1 cup ham chopped (optional)

Whisk the eggs and cream together. Add chives and salt and pepper. Pour over the crust, then sprinkle cheese on top. Bake for 20-25 min, until the centre is set.

Nutritional info: Includes ham, 1 cup of cheese, 1/8 cup of butter. Make sure the ham isn’t a honey ham, it can have a lot of carbs!

For 1/4 serving: 664 cal, 55 grams fat, 4 grams net carbs, 43 grams protein

Crust: 1286 cal, 123 grams fat, 8 gram net carb, 60 grams protein

Filling: 1372 cal, 96 grams fat, 8 grams carbs, 110 grams protein