simple and Nourishing Recipes for every diet!

Quiche with Prosciutto, Zucchini, and Basil

Quiche

Quiche is one of my favorite things to make. It is simple, a great way to use up whatever you have in the fridge, and you can use the leftovers for breakfast, lunch, or dinner. This quiche is a perfect combination of summer time flavors with prosciutto, leftover shredded kalua pork, zucchini, basil, and scallions, but feel free to substitute any herbs, vegetables, and protein that you want!

I like to keep things simple and make a crust-less quiche. Sometimes I add a spaghetti squash or potato/sweet potato crust, or if I have time I’ll make a grain-free crust. But you can experiment with your own crust to find what you like best!

About Eggs 

I eat a ton of eggs, because they are one of the cheapest and most nutrient dense sources of food available as long as you are buying the right type of eggs (you want to look for pastured). Eggs have gotten a bad rap in the past few decades and we’ve been told to stop eating them or only eat the egg whites to keep down our cholesterol levels.

However, eggs provide 13 essential nutrients, which are all mainly found in the yolk, which is why it is important to eat the whole egg, not just the whites! They are a great source of Vitamins A, B, D, and E, along with folate and riboflavin. They are also a great source of heart healthy Vitamin K2, which isn’t found in many foods! Finally, as long as you are buying pastured eggs they are a great source of essential fatty acids as well.

Eggs and Cholesterol

While cholesterol is often viewed as bad, it is actually a vital nutrient for cells. It helps give our cell walls strength and aids in repairing damaged tissue.

There are two types of well known cholesterol: HDL and LDL, which are different types of lipoproteins that transport fats, including cholesterol. HDL is often deemed “good” cholesterol because it travels away from the artery back to the liver once tissue is healed. On the other hand LDL is often deemed “bad” because it is carried toward the artery for tissue repair.

However, the particle size of LDL is incredibly important when determining whether or not the cholesterol is “good” or “bad.” There are large, fluffy LDL molecules that have actually been shown to be benign and may even have a protective effect in the body.0 Meanwhile, high concentrations of the small, dense LDL particles can be harmful and have shown to have up to a threefold increase in risk for heart disease.

The good news here is that consuming cholesterol rich foods like eggs can actually increase the amount of fluffy, dense LDL molecules in the bloodstream.

So the takeaway here is – don’t be afraid of eggs! They are full of amazing resources and will not increase your bad cholesterol.

Resources

  1. Three Eggs a Day Keep the Doctor Away!
  2. Is Cholesterol Bad? Cholesterol Reported in 500 Words
  3. LDL-P

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Recipe: Crustless Quiche with Prosciutto, Zucchini, and Basil

Ingredients:

6 eggs
1/2 cup coconut milk
1/3 cup cheese (optional)
1/4 basil, chopped
1/4 cup scallions, sliced
1 cup shredded zucchini
2 cups arugula, spinach, or kale
3 slices prosciutto
1 cup shredded pork shoulder (Or you can substitute chicken, ground pork, or ground turkey)

Instructions:

1. Preheat oven to 350 degrees.

2. Shred zucchini using a cheese grater or food processor, then toss with a pinch of salt and spread out on paper towels to allow it to drain.

3. Heat a pan over medium heat with about about a teaspoon of oil or butter and add kale, spinach, or arugula. Sautée until wilted.

4. Slice your basil, green onions, and prosciutto.

5. Wring out the zucchini using the paper towels you placed it on to get rid of extra moisture.

6. Whisk together eggs, coconut milk, salt, and pepper to taste. Add cheese and all other ingredients.

7. Pour into pie pan and bake for 30 minutes, until the center is fully set and no longer jiggles.



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