Caramelized Onion and Spinach Quiche

Ingredients:

• For the Crust:
  • 1 ½ cups all-purpose flour
  • ½ teaspoon salt
  • ½ cup unsalted butter, chilled and diced
  • 4 to 5 tablespoons ice water
• For the Filling:
  • 2 large onions, thinly sliced
  • 2 tablespoons olive oil
  • 2 cups fresh spinach, chopped
  • 4 large eggs
  • 1 cup milk (or a non-dairy alternative)
  • 1 cup shredded cheese (cheddar, mozzarella, or your choice)
  • Salt and pepper to taste
  • ½ teaspoon dried thyme (optional)

Instructions:

1. Make the Crust:
   • In a bowl, mix the flour and salt. Cut in the butter until the mixture resembles coarse crumbs.
   • Stir in the ice water, a tablespoon at a time, until the dough comes together. Form it into a ball, wrap in plastic wrap, and refrigerate for at least 30 minutes.
2. Prepare the Onions:
   • Heat olive oil in a large skillet over medium heat. Add the sliced onions and cook, stirring occasionally, until they are soft and caramelized (about 20-30 minutes). Season with salt and pepper.
3. Add Spinach:
   • Once the onions are caramelized, add the chopped spinach and cook until wilted (about 2-3 minutes). Remove from heat and let it cool slightly.
4. Preheat Oven:
   • Preheat your oven to 375°F (190°C).
5. Assemble the Quiche:
   • Roll out the chilled dough and fit it into a 9-inch pie pan. Prick the bottom with a fork.
   • In a mixing bowl, whisk together the eggs and milk. Add the caramelized onion and spinach mixture, cheese, thyme (if using), and season with salt and pepper.
   • Pour the filling into the crust.
6. Bake:
   • Bake for 35-40 minutes, or until the filling is set and the top is lightly golden. Let cool for a few minutes before slicing.
7. Serve:
   • Enjoy warm or at room temperature!

Benefits of Eating Onions Daily

1. Nutrient-Rich: Onions are low in calories but packed with vitamins and minerals, including vitamin C, B vitamins, and potassium.
2. Antioxidant Properties: They contain antioxidants like quercetin, which help combat oxidative stress and inflammation in the body.
3. Heart Health: Regular onion consumption may lower cholesterol levels, reduce blood pressure, and improve heart health.
4. Digestive Health: Onions are a good source of fiber, which promotes healthy digestion and gut health.
5. Immune Support: Their antibacterial properties can help strengthen the immune system, making you less prone to infections.
6. Blood Sugar Regulation: Some studies suggest that onions can help regulate blood sugar levels, which is beneficial for individuals with diabetes.

Incorporating onions into your daily diet can offer numerous health benefits, making them a great addition to various recipes! Enjoy your quiche and the perks of eating onions!