veggie quiche

The next group of anti-inflammatory foods we’re highlighting includes eggs, fish, alternative milk, leafy-green vegetables, and nuts. What do these have in common?

They are all packed with vitamin D and B-vitamins such as B-12, B-9 and B-6. These are all very important for your body’s response to harmful cells and pathogens.

Here’s the breakdown …

Vitamin D

This is necessary for some immune cells, especially those that help destroy infection-causing pathogens. Vitamin D may also help protect against respiratory infections, which is extremely important with COVID-19 upon us (as of the writing of this post). For an extra dose of Vitamin D, you can go outside in the sun for a few minutes each day.

Note: If you are unable to be in the sun, Dr. B feels it’s not unreasonable to take Vitamin D supplements. I take 2,000 IUs each day.

Vitamin B

B Vitamins such as B-12, B-9 and B-6 are prevalent in leafy-green vegetables. They are very important in aiding your body’s response to harmful cells or pathogens. Add these to your arsenal of anti-inflammatory foods!

As I considered recipes chock full of vitamins D and B, I remembered the quiche recipe my daughter, Jillian, and I recently made. Her recipe was an original, and it included whole eggs, cream, and cheese. My recipe was Vegan, so I used Just Eggs, cashew milk, and homemade cashew ricotta cheese. Both recipes are equally delicious. We paired them with a chopped kale salad for all the essential vitamins, antioxidants and more!

Be creative with your quiche! Remember my kale salad recipe from the Power of 5 Test Kitchen.

To Healthy Eating & Be Well,

Melissa & Dr. B

Easy Very Veggie Quiche

My Very Veggie Quiche is wholesome and filled with vitamins. It also feels like a comfort food! You can use any vegetables you wish to sauté. Remember the kale salad as a tasty side.
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr 20 mins
Course Breakfast, Brunch, Main Dish
Servings 8 servings

Ingredients
  

  • 1/2 cup Kale and/or Spinach Chopped into medium-sized pieces
  • 1 medium onions Chopped
  • 1 Tbsp garlic Minced
  • 1 medium Red peppers Diced, or switch out for asparagus (my favorite!)
  • 1/2 cups mushrooms Chopped
  • 1 Pie crust I used a Vegan crust
  • 1-1/2 cups Milk Almond or cashew milk may be substituted
  • 1/2 cups Heavy cream Optional; reduce milk amount to accommodate so as not to exceed 1.5 cups of milk
  • 3 large Eggs If you don't eat eggs, substitute with "Just Egg," a plant-based egg substitute
  • 1/2 cups Cheese Feta, cheddar, etc.; your choice — I used homemade cashew ricotta cheese (see below)

Instructions
 

Cook the Veggies

  • Chop and sauté the vegetables you choose to include in your quiche. Aim for 1.5-2 cups of the cooked veggies. Try to pick ingredients that are not too moist so your quiche doesn't get soggy.

Crust

  • Use store-bought pie crust for ease. I use frozen pie crusts. Place in a 10" glass pie dish. Let sit for about 15 minutes. Poke holes in the bottom with a fork and blind bake (this means pre-baking, not baking with a blindfold on!) in the oven for 10 minutes at 375 degrees until baked.

Egg/Milk Custard

  • In a separate bowl, whisk the eggs, milk, 2 tsp. of salt, and pepper to taste. (Use 1 cup of milk and 1/2 cup of heavy cream if you wish to make it a bit richer.)

Putting It All Together

  • When the crust is done baking, remove from oven and sprinkle a small amount of the cheese of your choice on the bottom ... any cheese does well.
  • Spoon the sautéd veggies into the crust over the cheese.
  • Slowly pour the egg/milk mixture until the crust is filled to the top. Be careful not to overflow.
  • Bake in the oven for 30-45 minutes at 350 degrees until the top is a nice brown color. Let cool for 20 minutes.
  • Add my delicious leafy green kale salad for a light and delicious anti-inflammatory meal packed with vitamins and antioxidants!

Notes

Melissa's Modifications: Making the original recipe as directed was rich and delicious. I was also able to replace all the dairy in this quiche to make it Vegan, and it came out very tasty. It was lighter than a normal quiche. You can substitute vegetables or even add bacon (real or imitation bacon bits).
As mentioned, I also made an easy cashew ricotta cheese for this recipe. It added a rich, creamy flavor.

Recipe

  • 1 1/2 cups cashews, soaked (2 hours)
  • 1/2 cup water
  • 1 Tbsp lemon juice or apple cider vinegar
  • 1-2 Tbsp nutritional yeast
  • 1 small garlic clove
  • 1/2 tsp onion powder
  • Himalayan sea salt to taste
Drain cashews and place all ingredients in a food processor. Process until creamy. Makes about 2 cups and lasts in the fridge for a week in sealed container. I often use this for recipes throughout the week, so make a double batch!
There is another delicious Vegan brand of cheese called "Violife." It's very rich and creamy. It also works nicely in this recipe.
Using feta cheese with spinach creates a Mediterranean style quiche. There are many options! It is very versatile for breakfast, lunch or dinner.
And lastly ... Real men eat quiche!
Nutritional Values: 1 Serving 1/8th of Quiche Pie - Original Recipe with 1/2c heavy cream mixed with whole milk. Calories  252: Fat 14.7g; Sodium 285mg; Carbs 24.1g; Protein 5.3g
Vegan Version: 1 Serving 1/8th Quiche Pie - Calories 194c; Fat 7.9g; Cholesterol 4.6mg; Sodium 210.8mg; Carbs 19g; Protein 2.1g
Happy Eating & Recipe Experimenting!
Melissa
Tried this recipe?Let us know how it was!

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