Quiche - A delicious and nutritious easy breakfast

You’re running slightly late this morning. The kids are still in bed, lunches need to be made and then there’s breakfast. What’s the easiest thing on a hurried morning like this? Cold cereal. My kid’s favorite thing. Except as a mom I don’t feel great about feeding them cereal too often. My oldest son is 7 and he eats two full bowls of cereal before he feels full. And even then, an hour or two later he’s asking for food.

I’ve struggled with breakfast. Busy mornings are inevitable. How can you have a healthy breakfast on a busy morning when you don’t have time to cook?

My friend introduced the idea of freezing ready made quiche to me. It has been a game changer for me. I no longer feel guilty that my kids have to grab what’s easy and I can feed them a healthy breakfast that fills them up and keeps them full too. You can make it in pie plates or if you have silicone muffin sheets you could make individual portion sizes. I made them in my tin muffin pans but they did not come out as nice as I hoped even though I greased the muffin tins. And honestly washing the muffin tins afterward is not fun.

Eggs are so good for you. They are the most complete protein source in a single food. The amino acid complex in eggs is so complete in fact that they set the standard by the incredible edible egg. A well-raised quality egg is high in methionine which is an amino acid that is mostly missing in grains. Eggs are an exceptional source of carotene, vitamin A, thiamin (vitamin B1) and niacin. They are also one of the few useful sources of vitamin D. Eggs are an excellent source of “heme” iron which is easily absorbed by the human body. It is also a good source of calcium, phosphorus and trace minerals. Well raised eggs are rich in just about every nutrient discovered. They provide sulphur-containing proteins which are vital for the integrity of cell membranes. They are high in the special long-chain fatty acids called EPA and DHA which plays a hugely important role in the development of the nervous system in babies and the ongoing maintenance of mental acuity in the adult. In other words, eggs are great brain food and particularly valued by Asians as such. Egg yolk has been found to be the highest known source of choline (a B vitamin found in lecithin) which keeps cholesterol moving in the blood stream.

How is a well-raised egg properly raised? The best is pasture raised eggs. Hens that are fed on pasture and are allowed to eat bugs, worms, grass etc. have a very superior nutritional egg compared to those raised commercially. The egg should have a dark yellow yolk that stands up in a round hemiphere. The white should have two well defined different parts - a more thick and adhesive section surrounding the yolk and a thinner section on the perimeter.

Quiche

2 dozen eggs

1 sausage link (a package has 2 links)

1/2 of a med. onion

1 1/2 cup grated cheese

2 cups vegetables (Bell peppers, peas, broccoli, etc.)

1/2 tsp. salt

1/4 tsp. pepper

Cook the sausage separately. Add to remaining ingredients. Pour into pie plates (there is no need to grease the pan) and bake at 350 degrees Fahrenheit for approximately 30 min. Yields approximately 3 pie plates. If you use a different size pan the cooking time will vary depending on the thickness of the quiche. Cook until the middle springs and doesn’t move when you jiggle the pan.

Stay healthy and strong! Eat a good breakfast!