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This Spinach Mushroom Quiche is based upon one of the first low sodium recipes that I found when I first started on my low sodium journey. I found a version of this quiche on The Daily Dish. The Daily Dish is a fantastic collection of low sodium recipes by another Meniere's Disease sufferer. At the beginning, I was literally eating this every day. I was doubling and sometimes even tripling the recipe, and freezing it so I had it for future use. It felt like such a treat because it tasted like real food, even without the sodium. After a while I got sick of it, and found some other recipes. But whenever I think of my foray into low sodium cooking, I always think of this recipe.
Some of the modifications I made to this recipe are getting rid of the crust completely -- it just adds sodium and calories. I also did not use homemade mayonnaise. I have yet to try to make my own mayonnaise. It scares me! So I sacrificed the crust for the store bought mayonnaise. I love my Hellman's Mayonnaise. I also substituted almond milk instead of regular milk, almond milk has 110 mg of sodium per cup, while non-fat milk has 130 mg. It is a slight difference, but every milligram of sodium counts (especially when I don't want to make my own mayonnaise!)
Something else I do for this recipe is shred the Swiss cheese. I have yet to see any packaged kosher shredded Swiss cheese. In my opinion, the consistency of this recipe required shredded cheese. It just didn't have the same texture of cheese in chunks or strips. I went out and bought myself a Presto Electric Salad Shooter. I felt like one of those people who falls for purchasing something they will never use from the Home Shopping Network, but honestly, this thing works! It is a little bit of a pain to clean -- but it does shred my Swiss Cheese very nicely. Sometimes, I shred a whole package and then I have leftover to use on pizza.
(Note: don't let the shredded cheese sit too long in the fridge, as it tends to get moldy quickly. A few days is usually the max for the longevity of shredded Swiss Cheese.)
A nice surprise in the cheese department for us KosherLoSoers was the discovery of the HaOlam brand of "Slims" cheese. They are low in calories, and more importantly for us, the Swiss cheese is much lower in sodium than regular Swiss Cheese. I buy several packages at once and use it on my sandwiches to give it a punch. Sometimes, a girl just needs a slice of cheese!
Spinach Mushroom Quiche
Tried this recipe?Mention @KosherLoSo or tag #KosherLoSo!Ingredients
- 1 Tbsp Olive Oil
- 1 Large Onion, diced
- 24 Oz Cremini Mushrooms, sliced
- 1 lb Fresh Spinach
- 2 Eggs
- 1/4 Cup Mayonnaise
- 1/4 Cup Almond Milk
- 1 Tbsp Flour
- 2 Slices Haolam Slims Swiss Cheese, Shredded
- 1/2 Tsp Black Pepper
Instructions
- Heat 1 Tbsp Olive Oil in large frying pan.
- Add diced onions and saute until translucent, about 5 minutes.
- Add sliced mushrooms to the pan, and continue to saute with onions, for about another 10 minutes, or until soft.
- Remove onion and mushroom mixture, pour into colander and drain the liquid. Pour onion and mushroom mixture into a separate bowl.
- In the interim, place fresh spinach in frying pan and saute until it wilts.
- Remove spinach to colander and drain, making sure to remove as much liquid as possible.
- Add cooked spinach to onion and mushroom mixture in bowl.
- Add Mayonnaise, Almond Milk, Flour, Black Pepper, and Shredded Swiss Cheese to bowl, and mix well.
- Grease round dish. Pour mixture into dish, and bake on 350° for 45-55 minutes, or until done to your liking.