Zucchini and quinoa slice
A slight twist on a traditional favourite, this zucchini slice is free from refined flour and is a wonderfully balanced meal. Being an egg dominant meal, it is rich in protein and choline. The quinoa and seeds provide additional fibre, choline, calcium, zinc and iron.
I recommend this slice to all of my pregnant clients, especially those suffering from morning sickness because you can eat it cold without having to deal with the smell of cooked food.
It's also a great meal for anyone managing gestational diabetes, because it combines complex carbohydrates with adequate protein, natural fats and fibre. In fact, I ate it whilst wearing a continuous glucose monitor (CGM), and the results provided me with evidence to support the effects of a well balanced meal on blood glucose levels. I served the zucchini slice with roasted cauliflower and a basic salad (tomato, rocket and balsamic vinegar). My BGL prior to eating was 4.2 mmol, after 1 hr my BGLs were 4.6 mmol, and by 2 hrs they were 4.3 mmol. Just a small transient rise, which is what I would expect from a lower carbohydrate/high protein meal like this.
Ingredients
1 tbl extra virgin olive oil
1 red onion, diced
1 clove garlic, crushed
3 rashes of bacon, roughly chopped or 1/2 cup chopped olives*
6 eggs
2 large zucchinis, grated and water squeezed out**
1 carrot, grated
1 cup cooked quinoa
2/3 cup parmesan or cheddar, grated
Handful dill, finely chopped
Ground salt and pepper
3 tbl seeds (pepitas, hemp, pumpkin, sesame)
Method
Sauté onion and garlic in the olive oil over low heat for 5 minutes. Turn up the heat to medium, add the bacon and cook for a further 5 minutes (if using olives, skip this step and saute the onion and garlic for 10 minutes).
Whisk eggs in a large bowl. Add the zucchini, carrot, quinoa, parmesan, dill, salt and pepper. Mix to combine.
Pour into a lined baking dish and sprinkle the seeds on top.
Bake for 40 - 45 minutes at 180°C.
*I don't eat a lot of processed meats, so I try to buy the best quality I can when I do. Mind you, the olive alternative is equally delicious!
**Squeezing out the juice from the zucchinis is an important step, otherwise your slice will be watery. Place the grated zucchini in a clean tea towel, wrap up the sides and give it a good squeeze. You can even drink the juice, it's lovely with a few ice cubes!
