Craving quiche, but your gluten-free or low-fat diet does not allow you this luxury? Try this no-crust, no-cream, no-fuss baby marrow and buttermilk quiche.

It is gluten-free and dramatically lower in fat than traditional quiche made with cream, butter and flour, yet it still tastes rich and indulgent.

Perfect for your next brunch or ladies’ lunch. Also delicious served cold, so pack a wedge or two in your lunchbox or picnic basket. This Good Food Diet quiche is scrumptious and it is good for you.

It is heart-friendly, diabetic-friendly, wheat-free and gluten-free.

A gluten-free diet (or any restricted diet) only becomes dull and boring when you run out of ideas. But introducing brand new exciting recipes all the time can add a vital spark to any wellness diet. Be sure to add this one to your repertoire.

15 ml (1 tbsp) olive or sunflower oil

1 medium onion, chopped

350 g – 400 g punnet baby marrows, coarsely grated

60 ml (4 tbsp or ¼ cup) cornflour (Maizena)

375 ml (1½ cups) low-fat buttermilk

4 extra large eggs

250 ml (1 cup) coarsely grated cheddar cheese

2,5 ml (½ tsp) salt

white pepper to taste

a small pinch of ground nutmeg

Preheat oven to 180ºC. Heat oil in a large frying pan and sauté onion. Add baby marrows and stir-fry until cooked. Remove from heat and allow to cool slightly. Mix the cornflour with 60 ml (4 tbsp or ¼ cup) of the buttermilk until completely smooth. Add the remaining buttermilk and eggs. Whisk together until smooth. Buttermilk is lumpy, so you may have to use an electric beater.

Add the baby marrow mixture and the cheese. Mix very well. Season with salt, white pepper and nutmeg. Pour into a greased quiche dish (26 cm – 27 cm in diameter) or similar-sized ovenproof dish. Ensure that the baby marrows are spread evenly throughout the mixture. Bake for approximately 45 minutes or until just set in the centre.

The consistency of various brands of buttermilk differs, so the quiche may be set at anything between 35 minutes and 1 hour. Important: Remove quiche from oven and allow it to settle for at least 10 minutes before serving. Serve with olives, cocktail tomatoes and a bowl of crisp shredded lettuce.

Serves 8 – 10

Tip: Fry 125 g chopped lean bacon with the onion before adding the baby marrows.