“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.
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.
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 …
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.
And for blOg yOur Omelet @ Spanish Recipes.
Filed Under: Beans-(Dried), Broccoli, Carrot, Chillies/Peppers, cholesterol, Cilantro/Coriander Leaves, egg-yolks, Eggs, Garlic, Ginger, Green/French-Beans, kidney-beans, navy beans, NUTRITION, Oats, Onion/Shallot, Oregano, Parsnip, quiche, Sesame Seeds, soy milk, Spinach, Veg Medley, vegetarian recipes