HOLISTHUB: Potato Crust & Leek Quiche

Holist Hub, 2026

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Potato Crust & Leek Quiche - Holist Hub

Food For Immune | Serves: 6 | Prep Time: 25 Minutes | Cook Time: 1 hour and 10 minutes | Gluten Free | Low Histamine | Vegetarian | Lunch & dinner

How does this recipe support Itchy, Sneezy, Puffy?

Leeks & Red Onion

Leeks and onions belong to the allium family and provide a range of protective compounds. Red onion is particularly beneficial as it is packed with quercetin, a flavonoid studied for its antioxidant and anti-inflammatory properties, as well as its interactions with mast cells and histamine release.

Leeks also provide prebiotic fibres that can help nourish beneficial gut bacteria, supporting the relationship between the gut and immune system.

Garlic

Garlic contains organosulfur compounds that have been studied for their antioxidant, antimicrobial and immune-supportive properties. Using fresh garlic is also an easy way to build plenty of flavour without relying on aged or fermented ingredients, which can be too much during a ‘itchy, sneezy, puffy’ season.

Rocket (Arugula)

Rocket brings vitamin C, carotenoids and protective compounds called glucosinolates. Like broccoli and other brassica vegetables, these compounds can be converted into biologically active compounds involved in the body’s antioxidant defence pathways.

Potatoes

The humble potato gives us more than just our crispy crust. Potatoes provide vitamin C, potassium and carbohydrates for energy. Keeping the skins on where possible can also retain additional fibre and plant compounds.

Eggs

Eggs provide complete protein alongside nutrients including selenium, vitamin A, choline and B vitamins. Protein and micronutrients such as selenium and vitamin A play important roles in normal immune function.

Thyme

Fresh and dried thyme contain aromatic compounds and polyphenols with antioxidant properties. It’s also a great way to add plenty of flavour while keeping the ingredient list simple and fresh.