4 organic, local (if possible) eggs
1.5 cups whole, organic, local milk (or 1 cup milk, 1/5 heavy cream)
*NOTE: For those who aren’t eating dairy, you can use 8 eggs and omit the milk and cream
1/2 cup diced onion, sauteéd
1 cup cooked asparagus cut into 1/2-inch pieces
1 cup diced and cooked ham, sausage, or ground beef (or 1 more cup of the veggie of your choice, such as tomato, cooked spinach, zucchini, mushroom, etc.)
1 tsp dried sage, basil, or oregano
splash of Tabasco sauce
coconut oil, or other oil of choice, for greasing
salt and pepper, to taste
*GET CREATIVE: Some great combos are leek and mushroom, veggie, salmon and asparagus…you name it and it’ll probably taste pretty great!
Preheat oven to 350 degrees F.
Grease a 10-inch pie plate.
In a medium bowl, beat the eggs. Stir in the rest of the ingredients.
If desired, save some asparagus tops or sliced tomatoes to use as decoration.
Pour into the prepared pie plate.
Decorate the top of the quiche with asparagus tops or tomato slices.
Bake for 40 minutes, or until a knife comes out clean and the center no longer jiggles. Allow to cool for 10 minutes before serving.
Asparagus: Asparagus is packed with vitamins K and A, as well as iron and folate. It is also a powerful anti-inflammatory and abounds with antioxidant nutrients such as vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese, and selenium. See here for more health benefits and nutritional information.
Organic Eggs: (Preferably pasture-fed) Eggs are a good source of low-cost high-quality protein. They provide over 6 grams of protein (13% of the daily value for protein) each, and are a good source of choline, a key component of many fat-containing structures in cell membranes, which is particularly important for brain function and health. Eggs are also a rich source of tryptophan and selenium. See here for more health benefits and nutritional information.
Local Raw Milk: This is a VERY touchy subject. So I will leave it to the professionals. See here if you’re interested in learning more about raw milk. Otherwise, good organic milk is a fine alternative.
Onion: Like garlic, onions are high in sulfur (and while that might make us a little, ahem, stinky, this may be an important part of a our otherwise sulfur-deficient diets. They are a very good source of vitamins B6 and C, fiber, and manganese. They help protect our blood, bone, and connective tissue. See here for other health benefits and nutritional info. Please note: due to its rajastic nature, garlic and onions are NOT part of the traditional Saatvic diet.
Tomato: Tomatoes are packed with antioxidants such as vitamin C and beta-carotene. They also contain high amounts of manganese and vitamin E. Multiple studies have shown that tomatoes are wonderful for heart health. See here for more health benefits of tomatoes. Heirloom varieties of any flora and fauna are dear to my heart. I’ll write more about this later. See here for more health benefits and nutritional information.