Veggie Lover’s Quiche

Tired of boring eggs in the morning? Looking for the perfect dish to bring to your next potluck brunch? This veggie quiche is a game changer. Make it once and you’ll find yourself going back to this recipe time and time again. It’s fresh, vibrant, and flavorful. Quiche is a one-dish meal, making clean-up easy. I also love how versatile it is. You can literally add anything to a quiche, or omit any ingredient you don’t care for, except the eggs of course. You can also eat it for breakfast, brunch, lunch, or dinner.

This quiche recipe is full of fiber goodness (aka vegetables) and sprinkled with a little bit of tangy goat cheese for flavor. Feel free to substitute feta for the goat cheese, or omit it altogether. Most people don’t tend to think of vegetables as a “breakfast food” but in this recipe, they’re the stars. I love when I can load my breakfast with veggies, as it sets my whole day on the right path.

When we have company stay with us, chances are I’m making a quiche. It’s always a crowd pleaser, or at least I can say I’ve had no complaints. I stock up on pie crusts when they’re on sale and keep them in the freezer. You could make this recipe without the crust and call it a frittata, but the crust makes it extra special and delicious.

Have you ever made quiche? What do you like to put in yours? Let me know in the comments!

Ingredients:

• 1 pie crust, preferably without shortening or hydrogenated oil. I love Immaculate brand.
• 8-10 large eggs, depending on how many people you are feeding
• Splash of milk, about 1/8 cup (I use whole cow’s milk)
• 1 oz goat cheese, crumbled (or substitute with feta cheese)
• About 2 c vegetables*
  • 3-4 mushrooms, sliced
  • 2-3 asparagus spears, chopped
  • 3-4 cherry tomatoes, halved
  • 1 handful of fresh spinach
  • 1/2 onion, diced
  • *Other veggies I’ve used include: bell pepper, zucchini, broccoli, potato
• 1 large garlic clove, minced
• 1 Tbsp olive oil
• 1/4 tsp red pepper flakes (optional)
• salt & pepper to taste

Directions:

1. Prepare the pie crust in a pie dish according to package directions. I usually just bake it at 350 degrees for 7-9 minutes.
2. Cut vegetables as indicated above. Add to pan on medium heat with olive oil and garlic. Sauté for up to 5 minutes to slightly soften vegetables and wilt spinach.
3. Pour vegetables onto plate covered with paper towel to soak excess liquid from vegetables, then transfer to prepared pie crust.
4. Whisk eggs and milk in a separate bowl.
5. Add egg mixture to pie dish.
6. Crumble goat cheese onto quiche. Salt and pepper to taste.
7. Bake at 350 degrees for 25-30 minutes until center is no longer jiggly.
8. Enjoy by itself or paired with sliced avocado and a drizzle of sriracha, yum!

Tip: Prepare (cut and sauté) the veggies the night before to make assembly super easy in the morning.

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Here’s Why Chia Seed Pudding is an Ideal Breakfast for the non-Breakfast Eater

When I discovered chia seed pudding, I think my life changed. Okay maybe I’m being a little dramatic. The fact that I can easily prep something at night and enjoy it in the morning with the only effort being unscrewing the lid to a mason jar makes me giddy. I’m also a huge “texture person” (is that a thing?) so I drool over its creamy texture. I love adding crunchy toppings to play off the creaminess of the pudding. By now, I’ve probably made chia seed pudding 50 different ways, all of which were delicious and kid friendly!

I’ve counseled numerous people that tell me they skip breakfast for various reasons. The most common reason I hear is that they are often rushed in the morning, trying to get to work on time. Also very common is that many people don’t feel hungry in the morning – sometimes even the thought of food makes them nauseous. I’m here to tell you that if you’re one of these people, I would encourage you to start eating breakfast. You might have to force it at first, but eventually you will start to wake up hungry. Also consider eating dinner earlier in the evening. Eating late at night or right before bed could impede your morning hunger.

Eating breakfast is beneficial in so many ways, both physically and mentally. While you’re sleeping and not eating, your body has systems in place to keep your blood sugar stable, thank you liver. When you wake up, you want to tell your body that you can control your blood sugar now, instead of keeping yourself on autopilot. You do this by eating, preferably within an hour of waking up. Your blood sugar affects everything, including your mood, energy, alertness, and appetite. You’ve probably heard the term “hangry” (hungry+angry), right? If you’re someone who typically gets hangry before meals, it’s likely your blood sugar speaking to you. Fluctuating blood sugar levels can make it hard for some people to lose weight, especially those with insulin resistance, polycystic ovarian syndrome (PCOS), or diabetes.

Breakfast doesn’t have to be an elaborate meal, hence this recipe. The important thing is that your breakfast includes both carbohydrates and protein. The carbohydrates are what stabilize your blood sugar, while the protein helps keep it stable for longer. The reason chia seeds fit the bill for a well-rounded breakfast is because they contain both carbohydrates and protein, with 11 grams of fiber per serving to boot!

Chia seeds also contain calcium, iron, and essential fatty acids. Due to their fat content, its best to store them in the refrigerator or freezer so they don’t turn rancid. You’ll know your seeds are rancid if they smell “off” or slightly fishy. The soluble fiber in chia seeds give them the unique ability to “gel” when added to liquid. This type of fiber also helps to lower cholesterol and, wouldn’t you know it, stabilize blood sugar.

The chia seed is a nutritional powerhouse!

The reason I use cow’s milk in this recipe is to bump up the protein a bit. Keep in mind if you use a milk like almond milk with little protein, you could pair your pudding with some eggs, or perhaps a scoop of peanut butter, or even nuts to help keep you satiated longer. You can easily make this recipe vegan by using any plant-based milk you like.

4 ingredients for chia seed pudding

Making this recipe in a jar with a lid makes prep a breeze. You literally just add your ingredients, screw on the lid, and shake. A jar is also portable, which means you can take this with you to work or school without worrying about spilling. I usually just eat the pudding straight out of the jar so I don’t have a separate bowl to wash. High five!

I think the pure maple syrup is crucial for taste in this recipe. I’ve tried it with “pancake syrup” and it wasn’t the same. Vanilla is added for obvious reasons, but optional if you don’t like it. If you’re interested in making a chocolate version, add 1-2 tsp cacao powder before you shake your jar. I use Navita cacao powder. I prefer cacao powder to traditional cocoa powder due to its naturally high magnesium and potassium content. If you have a sweet tooth like me, you’ll appreciate cacao’s chocolate flavor without the added sugar.

A jar with a lid is essential for shaking your ingredients and storing overnight.

The topping options are endless with chia seed pudding. I’ve topped mine with mango, strawberries, coconut flakes, banana, and cinnamon, but not all at the same time. Come to think of it, that might actually be delicious. What toppings will you try?! Let me know in the comments section if you’ve found a delicious new combination!

Chia Seed Pudding

Ingredients:

• 1/4 cup chia seeds
• 1 cup milk (I use whole cow’s milk)
• 1 Tbsp pure maple syrup
• 1 tsp vanilla extract
• Tip: for a chocolate version, add 1-2 tsp cacao powder

Directions:

1. Place all ingredients into a large jar with a lid. Shake jar and hips vigorously for 5-10 seconds.
2. If possible, in about 30 minutes, shake jar vigorously again for 5-10 seconds. This step is not critical, but it helps prevent lumps from forming.
3. Let sit in fridge overnight and enjoy in the morning with your favorite toppings!

My favorite toppings include: coconut flakes, dark chocolate chips, cinnamon, and/or berries.

Adapted from: Oh She Glows

Rice Cake Revamped

If I lost you at the title please stay with me. I know rice cakes can seem like a snack your grandmother might have enjoyed back in the day, but they’ve made a comeback. I always have rice cakes in my pantry because they’re a simple and crunchy snack for when I’m feeling hungry and lazy. Rice cakes themselves are incredibly crunchy, which hits the spot when you’re craving something you really just want to chew with your mouth open. It’s a nice change from carrots and hummus, believe me.

I personally prefer unsalted rice cakes so I can add some peanut butter and get a little creamy, salty combo that way. I never eat a rice cake without cinnamon either. My classic recipe is below, but feel free to experiment with whatever toppings or flavors you like best.

Rice Cake Revamped

Ingredients:

• 1-2 rice cakes, I like these
• 1-2 T peanut butter or almond butter
• Dash of cinnamon

Optional topping include: raisins, dark chocolate chips, coconut flakes, chia seeds, cacao powder

Directions:

1. Spread peanut butter or almond butter evenly on rice cake(s). Sprinkle with cinnamon and add desired toppings. Enjoy!