“In the heat of a political lifetime, Ronald Reagan innocently squirrels away tidbits of misinformation and then, sometimes years later, casually drops them into his public discourse, like gum balls in a quiche.” ~ Lucy Howard

No gum balls in this one, just a ratty little parsnip from last year that Jai found while digging the veggie patch. Plus some assorted stuff from the crisper and freezer.

We love quiches – both the vegan and eggy versions. One quiche makes four meals for two people. It tastes great at room temperature and is perfect for a lunch box. All you need is a salad on the side.

Plus, it’s official. An egg a day is good for you. Yes, an egg a day, according to the British Nutrition Foundation – not three eggs a week, as previously believed. By ‘an egg’, they mean the whole egg, which contains all the essential amino acids to build muscle tissue.

Eggs, which are rich in cholesterol (in the yolk), may actually help improve cholesterol profile:

Not only have studies shown that eggs do not significantly affect cholesterol levels in most individuals, but the latest research suggests that eating whole eggs may actually result in significant improvement in one’s blood lipids (cholesterol) profile-even in persons whose cholesterol levels rise when eating cholesterol-rich foods.

In northern Mexico, an area in which the diet contains a high amount of fat because of its reliance on low-cost meat products and tortillas made with hydrogenated oils, coronary artery disease is common. In a study published in the American Journal of Clinical Nutrition, researchers evaluated the effects of daily consumption of whole eggs on the ratio of LDL (bad) cholesterol to HDL (good) cholesterol, and phenotype (the way an individual’s genetic possibilities are actually expressed) in 54 children (8-12 years old) from this region. A month of eating 2 eggs daily, not only did not worsen the children’s ratio of LDL:HDL, which remained the same, but the size of their LDL cholesterol increased-a very beneficial change since larger LDL is much less atherogenic (likely to promote atherosclerosis) than the smaller LDL subfractions. Among children who originally had the high-risk LDL phenotype B, 15% shifted to the low-risk LDL phenotype A after just one month of eating whole eggs.

and help promote weight loss:

In a randomized controlled trial, 160 overweight or obese men and women were divided into 2 groups, one of which ate a breakfast including 2 eggs, while the other consumed a bagel breakfast supplying the same amount of calories and weight mass (an important control factor in satiety and weight loss studies). Participants ate their assigned breakfast at least 5 days a week for 8 weeks as part of a low-fat diet with a 1,000 calorie deficit. (Dhurandhar N, Vander Wal J, et al, FASEB Journal)

Compared to those on the bagel breakfast, egg eaters:

Lost almost twice as much weight — egg eaters lost an average of 6.0 pounds compared to bagel eaters’ 3.5 pound loss.

Had an 83% greater decrease in waist circumference

Reported greater improvements in energy

No significant differences were seen between blood levels of total, HDL and LDL cholesterol, and triglycerides in either group, confirming what other studies (Ballesteros MN, Cabrera RM, Am J Clin Nutr) have shown, including a relative risk study presented at the Experimental Biology meeting: healthy people can safely enjoy eggs without increasing their heart attack risk. The relative risk study, a thorough scientific review of the major studies concerning heart disease causation, which was conducted by Washington, DC-based scientific consulting firm, Exponent, found that eggs contribute just 0.6 percent of men’s and 0.4 percent of women’s coronary heart disease risk.

Eggs are considered the most nutritious food, second only to mother’s milk. While the yolk contains all the cholesterol, it also contains all the nutrients – including significant amounts of choline (known as the ‘memory vitamin’), lutein and zeaxanthin (two anotioxidants from the catrtenoid family essential to eye health). (Nutritional data)

Note, though, that in the U.S. “organic”, “vegetarian-fed”, “free-range”, “free-roaming”, “cruelty-free” etc. DO NOT imply that the chickens are treated ethically. In all these cases, beak cutting and forced molting through starvation are permitted, and there is no third-party auditing to ensure that the regulations are followed. Buy local and visit the farm to see how things are run.

If the carton says “certified humane”, molting through starvation is not allowed, beak cutting is permitted, and the farms are third-party audited. Plus, practices and regulations may vary from state to state.

Making sense of the gobbledygook on the egg carton.

Oat and Sesame Seed Crust

Make the crust as specified in Vegan Quiche with Swiss Chard and Corn.

That crust does not need to be pre-baked as the cooking time for the filling is close to an hour. This one does.

I used a heavy metal thingy (I think it’s a potato masher) to make it even. After trimming the excess dough, lightly cover the pan with a tea towel and refrigerate for 15 to 20 minutes.

I have no idea what refrigeration achieves, but I did it anyway.

Prick the bottom with a fork. Put it in a cold oven. I put it on a pizza stone. Don’t know if it made a difference. Set the oven to 375F and the timer to 35 minutes. It will start shrinking a bit from the sides and start to turn just a shade darker.

After 35 minutes, take the crust out.

While the crust is cooking, prepare …

The “stuff”

By stuff I mean the cooked veggies and seasonings. We need around 3 cups total after cooking, and they should be crunchy, not mushy. The main flavouring here is cilantro/coriander leaves.

This is what I did.

Took out 1 cup of mixed veggies from the freezer. I like the stuff in a packet that’s called “Fiesta Mix”. It has broccoli, carrots, green beans, cooked kidney beans and cooked navy beans.

1 tbsp extra virgin olive oil

1/2 tsp cumin seeds

When they sizzle, add
4 chopped shallots,
2 cloves chopped garlic,
2 chopped green chillies
1 tsp. chopped ginger
3/4 tsp dried oregano
1/2 cup loosely packed chopped cilantro
1 tsp of liquid from my bottle of Indian hot pickle (achaar)
the chopped parsnip

Cook until the parsnip pieces begin to soften.
Add the veggies from the freezer and stir them for a couple of minutes until they are kinda thawed. Turn off the stove.

8 oz organic baby spinach

Heat water in a kettle and pour the boiling water over the spinach, dunk it for 30 seconds, drain and rinse it under cold water. Squeeze very well. I got about 2 packed cups blanched and squeezed spinach. Add it to the veggies in the pot and check for salt and seasonings. It’s okay if it is a tad less salty than you like it.

The eggs have salt, and so has the crust.

The eggs and milk

You need 1 cup-ish total.

Put 1/4 cup milk (we used organic 1% milk. you can use full fat or half-and-half) in a measuring cup for liquids. Add enough eggs (preferably organic) to reach 1 cup or just over a cup (each large egg is about 1/4 cup).

**If the veggies you are using release a lot of moisture, they may leave a bit of liquid in the pan. If that’s the case, omit the milk and just add 3/4 cup egg.

Add salt and pepper to taste.

Take the half-baked crust and place it on a baking sheet.

Put the cooked veggies on it and spread them evenly.
Pour the egg mixture over the veggies in the pan. Put the whole thing with the baking sheet back in the oven.

Increase the temperature to 400F.

Cook for 28 to 30 minutes or until the centre is set. Test with a toothpick.

Take it out of the oven and let it rest for another half an hour or so on a rack. Then cut and serve with a salad and margarita for a complete meal.

You can refrigerate this, reheat it and serve it the next day if you like.

Jihva for Cilantro, and Food in Colour: Red and Green, here we come.

Does the parsnip that hid in the ground through winter count for Grow Your Own? If it does, we’re sending it to House of Annie.

And for blOg yOur Omelet @ Spanish Recipes.

Also check out:
Crustless Asparagus Mini-Quiches
Vegan Quiche with Swiss Chard and Corn

- bee

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  1. Altoid says:

    I like this and want to try. But I had one q. Is there a way to not use eggs? Can I substitute with the usuall egg substitutes?

    try the vegan version with tofu.
    or replace each egg with 1/4 cup silken tofu. you may need to bake it for much longer.

  2. Manggy says:

    I’d love to have quiche (especially one that looks as delicious as yours), but I dunno if there’ll be any takers in this household! We love our rice :)
    I cannot beLIEVE that certified humane still allows beak-cutting. That’s just awful!

  3. Rosa says:

    What a beautiful quiche! I love that kind of clean up the fridge recipe!



  4. Asha says:

    Anything with eggs and meats, my kids jump them! :D

    Quiche looks fab. I never eat egg without yolks regardless of what those “pundits” used say of how yolk was bad etc. Eat and be merry! :)

  5. Happy Cook says:

    I was thinking what the things was on the crust and then saw it might be a potato masher.
    I love quiche and this looks so yumm, didn’t know about the eggs beeing one day.
    Wow that is 7 eggs a week. My daughter will be happy hearing this as she loved eggs.

  6. Rachna says:

    I substitute a tin of sweetcorn (creamy style) with milk for when Im making it for ppl that dont eat eggs. Otherwise love eggy quiches. The problem I find with quiche is the base (mostly shortcrust pastry) to be too rich sometimes (when Im on me diets :) ), so I go for veggie spanish omlettes/frittatas… maybe i should try your vegan nutty crust… tonight for a lighter quiche…hmmm

  7. Giff says:

    *love love* that photo of the eggs in the carton, and highly shadowed background, whichever of you took it!

  8. Soma says:

    Your Quiche looks awesome. & that crust sounds really good.

  9. Hey Bee…thats a great quiche, really nutritious…I love that last pic.

  10. Cham says:

    The quiche got a professionel touch. Delectable !

  11. Uma says:

    ooh, scrumptious quiche. Just gorgeous. :)

  12. Simona says:

    Love all the photos, especially the one of the egg carton. I consume a lot of eggs, always have. With the nice season, they are local and I get them from the chickens’ owner.

  13. A&N says:

    I like the ingredients in the crust. Good all the way!

  14. indosungod says:

    Love the egg yolks more than the whites and never denied myself the pleasure. This quiche looks awesome. I am uncomfortable everytime I buy eggs.

  15. Ashwini says:

    Can’t say NO to all delicious food with eggs. Quinche looks awesome. Would love to have it now. Yumm

  16. Raaga says:

    this looks great!

    I must try it :)

    I think there’s this thing that the fat in the dough gets hard when you keep it in the fridge and that helps in giving a flaky crust while baking.

  17. Meeta says:

    perfect! i think we all have our versions of the clean-out-your-fridge quiche.

  18. Parita says:

    The Quiche looks delicious, love the pictures, would love to try the vegan version with tofu, thanks for sharing :)

  19. Núria says:

    Super delicious looking!!!! Fantastic colours and I guess… amazing flavour and taste. MMmmmm I want a piece :D .

    Why don’t you send it over to my BlOg yOur Omelet contest? I’m accepting Quiches too! And there’s a giveaway! Si? Would you? Would you? (imagine Bambi eyes here)

  20. maryann says:

    Eight meals out of one quiche?! haha Not in my house, Bee! :)

  21. Madhumathi says:

    Wonderful quiche! I like the sesame and oats crust..I have never tried making a quiche at home..Now you have inspired me to make one :)

  22. Deb says:

    I agree. That delicious quiche would provide 5 slices tops around here. Thanks for spreading the revisionist word about eggs. In these tight economic times eggs are such a bargain.

    Thanks also for the reminders that it is so very important to know not only about what we are eating but how what we are eating has been raised/produced.

    As to beak cutting, that was originally done to cut down on cannibalism which was noted in certain breeds of poultry well before factory farming practices evolved. I’m not advocating, just noting it is not new and not necessarily done out of intent to arbitrarily harm the birds. (I had relatives w a family farm).

  23. yasmeen says:

    Wholesome quinche.Those labels on carton confuse me,glad the useful article cleared them up:)

  24. Peter G says:

    Wonderful! I’m falling in love with quiche again after this post! I especially love that sesame and oat crust!

  25. Sruthi says:

    I Love You Bee! Such a wonderful woman are u…

  26. Jamie says:

    Bee, the quiche looks great. We are quiche lovers here in our house too. Your ‘stuff’ looked wonderful!! :)

  27. Shreya says:

    Incredible indeed! Awesome pictures as always:-)

  28. le says:

    Quiche looks yumm.. Gonna try it vegan way.. Eggs are healthy, but i stopped eating them long ago.Used to loved Egg podimas.:(. when its in cookie or cake form from the shops, i’ll just go ahead eating it.

  29. Paz says:

    Delicious! I’d like some please…. I guess I’ll have to make my own.

    Paz ;-)

  30. Jude says:

    All the chicken and egg related terms are so confusing.
    As for the stuff, as you call it, beautiful :)

  31. Miri says:

    I have made this lovely whole wheat crust of yours twice and tried both the vegan filling as well as another eggy one – both were fabulous!


  32. Johanna says:

    That quiche looks fantastic – I am not fond of eggs – I love them mostly in cakes :-) but I do like a vegetable packed quiche and would love to try that pastry still – sounds marvellous

  33. [...] Clean-up-the-fridge Quiche [...]

  34. neha says:

    Lovely quiche … And gr8 pictures(as usual), Thanx for sending

  35. Andrea says:

    That is a lovely quiche. It’s always fun to find hidden treasures in the garden and make something delicious with them. Thanks for sharing with Grow Your Own again. :-)

  36. Sarah says:

    I love the challenge of “clean-up-the-fridge” meals and quiche is the perfect vehicle! the crust looks fabulous – I can’t wait to try this recipe. and lovely photos, too.

  37. Suganya says:

    I have made this quiche twice so far with a variety of different things. I love your tweaks on the crust recipe. Thank you for a versatile recipe/adaptation.

  38. ANN says:

    as de best cuinche!
    also my love all your the recipe……….. and thanks for de are share from your recipe.-
    and i have here all what i need…

  39. Shibani says:

    Bee I made this quiche today and it was simply superb esp the crust is a winner. I have to try out this in many other variations.

    Thanks for the wonderful recipe.

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