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I love wild garlic season, if you have yet try forgaing then wild garlic is a good starting point. It's easy to spot because smells amazing! Like other members of the Allium family, such as garlic and onions, wild garlic contains antioxidants like flavonoids and sulfur compounds. These antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases.


For the Crust:

  • 100g rye flour

  • 100g wholemeal flour

  • 100g cold unsalted butter, cubed

  • Pinch of salt

  • 2-3 tablespoons ice water

For the Filling:

  • 200g wild garlic leaves, washed and roughly chopped

  • 1 small onion, finely chopped

  • 150g feta cheese, crumbled

  • 4 eggs

  • 200ml heavy cream

  • Salt and pepper to taste

  • Olive oil for sautéing



1. Prepare the Crust:

In a large mixing bowl, combine the rye flour, wholemeal flour, and a pinch of salt.

Add the cubed cold butter to the flour mixture. Using your fingertips or a pastry cutter, work the butter into the flour until the mixture resembles coarse breadcrumbs.

Gradually add the ice water, a tablespoon at a time, mixing with a fork until the dough starts to come together. Be careful not to overwork the dough.

Once the dough forms a rough ball, wrap it in plastic wrap and refrigerate for at least 30 minutes to chill.

2. Preheat the Oven:

Preheat your oven to 180°C (350°F).

3. Roll Out the Crust:

On a lightly floured surface, roll out the chilled dough into a circle large enough to fit into a 9-inch tart or quiche pan. Carefully transfer the dough to the pan, pressing it gently into the bottom and up the sides. Trim any excess dough and prick the bottom with a fork to prevent air bubbles.

4. Blind Bake the Crust:

Line the crust with parchment paper and fill it with baking weights or dried beans. Blind bake the crust in the preheated oven for 15-20 minutes, or until the edges are lightly golden.

5. Prepare the Filling:

In a skillet, heat a drizzle of olive oil over medium heat. Add the chopped onion and sauté until softened and translucent, about 5 minutes.

Add the chopped wild garlic leaves to the skillet and continue to sauté for another 2-3 minutes, until wilted. Remove from heat and set aside to cool slightly.

6. Assemble the Quiche:

Spread the sautéed wild garlic and onion mixture evenly over the partially baked crust. Sprinkle the crumbled feta cheese on top.

7. Prepare the Custard:

In a separate bowl, whisk together the eggs and heavy cream until well combined. Season with salt and pepper to taste.

8. Bake the Quiche:

Carefully pour the egg and cream mixture over the filling in the crust, ensuring it is evenly distributed.

Return the quiche to the oven and bake for 25-30 minutes, or until the custard is set and the top is golden brown.

9. Serve and Enjoy:

Allow the quiche to cool slightly before slicing and serving. Enjoy this savory delight warm or at room temperature, accompanied by a crisp green salad for a delicious and satisfying meal!


For personalised nutritional advice, recipes and meal plans get in touch today to organise your consultation with registered Nutritional Therapist Amie. Butler DipION, mBANT, CNHC.

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