Crustless Spinach & Tofu Quiche (Low-Carb and Gluten-Free)

This fitness challenge that my partner Arivind and I are on has really opened up my cooking repertoire, leading me to discover just how many uber healthy dishes there are out there which actually taste fantastic. I am thrilled to have found flavour-packed foods such as this which I would eat even on a normal unrestricted diet! :)

Believe it or not, crumbled tofu is a surprisingly effective and tasty cheese replacement in this high-protein, low-carb version of quiche. Feel free to use mushrooms, peppers or broccoli for alternative vegetarian flavours, or bacon and ham bits for meat eaters.

Crustless Spinach and Tofu Quiche

*makes one 8" round quiche, serves 4-6*

Dice 1 medium onion and saute in a bit of olive oil over medium heat until fragrant and translucent.

Add 250g spinach (I used fresh leaves but frozen works too). Season well with salt and cook for about 10 mins or until dry, stirring occassionally. Drain off any excess liquid and spread into the base of an 8" deep round pie dish/casserole.

Beat together in a separate bowl to make custard:

4 eggs

1 1/2 cups milk (I use 1% fat)

150g firm tofu, crumbled

Dash of nutmeg

Dash of white pepper

Salt to taste

Optional: Dash of cayenne/paprika

Pour custard over spinach and bake for 40 minutes at 190 C (180 C fan assisted) until set. Let it stand for at least 10 minutes at room temperature before loosening sides with a thin spatula and cutting into slices.

Shepherd's Pie

Originally a poor man's way of using up leftovers, Shepherd's Pie is warm, tasty and satisfying- the ultimate British comfort food. Succulent lamb mince and vegetables in a thick flavourful tomato gravy, baked under a creamy mashed potato and cheese topping... mmm.

If you don't like lamb (re: if you are someone I just cannot relate to), feel free to replace with beef/any other mince but please be informed that you would then be making Cottage Pie and not Shepherd's Pie. That's right, no sheep meat no shepherd name :)

Dry fry together for 10 minutes until browned:

500g minced lamb

2 onions, finely chopped

2 cloves garlic, finely chopped

Stir in 2 tbsp flour. Add and bring to boil:

2 carrots, finely chopped

1 tin (400g) chopped tomatoes

1 tbsp tomato puree

1 tbsp Worcestershire sauce

100ml beef stock (or 1 cube beef stock diluted in 1/3 cup water)

Salt and black pepper

*Change it up as you please: add different vegetables e.g. peas, chopped leeks and mushrooms, herbs like bay leaves or thyme or crumble in a few crushed dried chillies for a spicy kick.

Lower the heat and simmer for 30 minutes. Pour into a casserole dish and set aside.

Potato topping:

1 kg potatoes- boil until tender and mash. Stir in:

5 tbsp hot milk

30g soft butter

Salt and black pepper

Spoon the mash over the meat and spread to cover completely (without being too smooth- little rough bits give it a nice rustic appearance). Sprinkle with lots of grated cheese (any melty kind you like) and bake 30 minutes until bubbling and golden brown.