The cooking method is gentle so the eggs are tender and nutritious. The absence of a crust, or cream in this quiche recipe adds to the flavor of this dish, and takes away unwanted calories. Feel free to be creative with your favorite ingredients.
This recipe makes a hearty meal for 2 or a light meal for 4 with a salad or side dish.
- 4 large eggs – * see below
- 2 artichoke hearts chopped
- 1/4 cup green scallions chopped
- 1 TBL coconut oil
- 1/2 tsp Italian herb seasoning
- 1/2 tsp dried dill
- celtic sea salt
- 1 ripe tomato sliced
- 1/4 cup sheep feta crumbled
- In a large bowl whisk eggs, salt, pepper, dill and Italian seasoning
- Use a 10″ oven safe pan, and lightly saute (medium heat) scallions and artichokes in coconut oil
- Turn heat to low and add eggs to pan and cook for 2 minutes, not stirring!
- Sprinkle feta on eggs and place tomato slices to cover the top of the eggs.
- Cover with a lid and gently cook until bottom is set, about 1 1/2 minute.
- Remove from burner and move pan to the top oven rack.
- Broil until the tomato slices are hot and juicy and the eggs are gently cooked, about 3 minutes.
Eggs are a perfectly balanced natural source of protein, omega 3 fats, vitamins and minerals. It is important to eat both the white of the egg and the yolk, as Nature has distributed the nutrition benefits throughout both parts of the egg. Below is a chart showing the approximate distribution of nutrients in a cooked egg.
Current health research shows that the dietary cholesterol found in eggs does NOT raise the cholesterol in our body if the eggs are cooked correctly. It is important not to overcook eggs by using high heat which promotes oxidation of the dietary cholesterol. Oxidized cholesterol contributes to hardening of your arteries, which increases your risk of heart disease and high heat promotes oxidation. So, let’s be gentle and cook our healthy eggs on medium to low temperatures!
With eggs, always buy the highest quality available to you. Organic, free range eggs are much more nutritious than commercial store bought eggs. It is even better to get your eggs from a local farmer who allows the chickens to naturally pasture, eating seeds, green plants, worms and bugs, instead of eating organic bagged feed. Pasturing makes a happy hen who produces a healthy egg!
Official U.S. Department of Agriculture (USDA) nutrient data has determined that eggs from hens allowed to pasture are nutritionally superior compared to commercial eggs. Real organic free range eggs have 2/3 more vitamin A, 2 times more omega-3 fatty acids, 3 times more vitamin E, 7 times more beta carotene than commercially produced eggs.
It is also recommended to avoid omega-3 enriched eggs, as they are actually less healthy for you. Typically these hens are fed poor quality sources of omega-3 fats that are already oxidized. As with all healthy foods, it is better to stay with the real thing.
|Egg White||Egg Yolk|
|Magnesium, Potassium, Sodium||10-25%|
|Vitamins A, D, E, K||0%||100%|
|Vitamins B5, B6, B12, Folate, Choline||10% or less||90% or more|
|Calcium, Phosphorus, Zinc, Copper, Iron||10% or less||90% or more|