Anti-Inflammatory Foods: Veggie Quiche

Anti-Inflammatory Foods

Anti-Inflammatory Foods: 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

Print Recipe
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 minutes
Cook Time 45 minutes for crust/veggies
Passive Time 20 minutes
Servings
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)
Prep Time 15 minutes
Cook Time 45 minutes for crust/veggies
Passive Time 20 minutes
Servings
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
  1. 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
  1. 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
  1. 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
  1. 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.
  2. Spoon the sautéd veggies into the crust over the cheese.
  3. Slowly pour the egg/milk mixture until the crust is filled to the top. Be careful not to overflow.
  4. Bake in the oven for 30-45 minutes at 350 degrees until the top is a nice brown color. Let cool for 20 minutes.
  5. Add my delicious leafy green kale salad for a light and delicious anti-inflammatory meal packed with vitamins and antioxidants!
Recipe 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

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