Guest Post by Krista A. Parr
Sundried tomatoes are usually the shining star of any dish, and this quiche is no exception. They are bold, tangy, and also happen to contain very high levels of lycopene. Lycopene is an antioxidant that has been found to improve sperm concentrations in infertile men. Lycopene absorption is increased when eaten along with healthy fats. While eggs have earned an unfair reputation for containing too many ‘bad’ fats and cholesterol, this isn’t entirely true. Eggs are full of monounsaturated fat (the kind found in olive oil, praised for its support of the cardiovascular system), and ‘good’ cholesterol, the pre-cursor to sex hormones in our bodies. Additionally, eggs are rich in vitamin D, necessary for ovulation and hormone balance, and are a complete, high-quality, and relatively inexpensive source of protein.
*Please purchase eggs from chickens that enjoyed some time outside each day, eating their natural diet (worms, slugs, and other insects).
*A deep orange yolk is a sign of a good egg!
2 Tbsp. organic butter or coconut oil
1 medium onion or leek, thinly diced
2 cloves garlic, chopped finely
1 cup thinly sliced mushrooms
1/4 cup chopped sun-dried tomatoes (if using dehydrated, reconstitute by soaking in hot water for a few minutes before chopping)
2 Tbsp. fresh herbs such as thyme, rosemary, oregano, or sage (or a combination)
1-2 cups Swiss chard, spinach or other leafy green vegetable, chopped
1 cup feta cheese made from goat or sheep milk
sea salt and fresh black pepper to taste
Pinch of smoked paprika
4-5 large eggs, whisked (preferably organic, free-run, or free-range)
2 Tbsp. whole, organic milk for whisking into eggs (optional)
1 Pie Crust (see recipe below), prebaked for about 10 minutes (if you’re pressed for time or need it to be gluten-free, make a crust-less quiche by greasing the pie pan lightly with butter and putting eggs/veg directly into pie pan)
Preheat the oven to 400°F.
Heat the butter or oil in a large skillet over medium heat. Sauté the onion or leek for 8-10 minutes, until soft and
translucent, adding a bit of water to the pan if they start to stick.
Add the garlic, mushrooms, sundried tomatoes, and herbs to the skillet and sauté until the vegetables are soft. Remove from heat and stir in the Swiss chard, spinach or other leafy green vegetable.
In a large bowl, combine the whisked eggs, feta cheese, smoked paprika, salt and pepper.
Place the sautéed vegetables evenly in the prebaked crust, then pour the egg mixture into the crust.
Bake for 20-30 minutes, or until browned around the edges and cooked through. Let the quiche cool in the pan for at least 10 minutes before serving.
Use any ingredients you have on hand for quiche, such as zucchini, bell peppers, roasted squash, nitrate-free bacon, leftover salmon, roasted yams, cherry tomatoes, peas, celery, etc.
Pie Crust (makes one bottom crust):
1 1/2 cups organic whole wheat flour
1/2 tsp sea salt
1/2 cup coconut oil or butter, softened
1 tsp. apple cider vinegar
4 Tbsp. ice water
1. In medium bowl combine flour and salt
2. Mix vinegar and water in a cup
3. Add coconut oil to dry ingredients and mix with your hands, adding the water/vinegar gradually
4. Add more water if needed
5. Press into a 9″ pie plate
6. Bake for 10 minutes before filling with veggie/egg mixture and bake as per recipe above
Krista A. Parr is a Vancouver Registered Holistic Nutritionist and founder of Root to Fruit Nutrition, specializing in fertility and women’s health. www.RootToFruitNutrition.ca