Healthy Eats: Whip up this healthy quiche for breakfast, brunch or dinner

20150224_184335_resizedBY ILANA IAEA
Being808 Contributor

In Hawaii, food is central to our family traditions. Cooking for loved ones or getting together for weekend barbecues is how we share our love.

But it’s important that the foods we share are healthy. Both my parents have family histories of diabetes and high blood pressure, and I’ve recently been trying to make more of an effort to fit time into my busy schedule for exercise and healthier food options. I love to try different, healthy recipes!

This quiche recipe is easy, budget friendly, and packed with veggies. You can add your favorites and make this recipe your own.

Serve this quiche at your ‘ohana’s Sunday brunch, bring it as a side to your next backyard barbecue, or simply as a stand-alone meal.

What you’ll need: 

  • One tray of mushrooms
  • 6-7 asparagus stalks
  • 3-4 cloves of garlic
  • Non-stick spray (as needed)
  • 1 box of frozen spinach
  • 4 large eggs
  • 1 cup milk
  • 2 ounces of feta cheese
  • 1/4 cup grated parmesan
  • 1/2 cup shredded mozzarella
  • Salt and pepper (to taste)

What to do:

1. Preheat your oven to 350 degrees. Next, thaw a 10-ounce box of frozen spinach. You can also use fresh-cooked spinach or kale if you prefer.

2. Slice your mushrooms (sauté size) and chop your asparagus in 1/2-inch segments. Sear them in olive oil, garlic, salt, and pepper. I love garlic, so I put more than ½ teaspoon.

Garlic is highly nutritious with few calories, adds a ton of flavor to any dish, and the health benefits are endless. If you’re not a fan of mushrooms or asparagus, you could add any type of vegetable that you want. The most affordable option would be any vegetables in season.

3. While your mushrooms are cooking, mix your eggs, milk (I used low fat), parmesan cheese, and pepper. I also added some oregano because it blends well with my ingredients and is one of my favorite seasonings, but you can omit this if you prefer.

4. Spray a pie dish with non-stick cooking spray. Squeeze the rest of the water out of the spinach and spread it out on the bottom of the pie dish. Next, layer and pat down the cooked mushrooms followed by the crumbled feta. I used tomato basil feta, but feel free to choose your favorite type of feta.

5. Pour your egg mixture over the spinach, mushrooms and feta and lastly, sprinkle the shredded mozzarella over the top. All you cheese lovers, have at it! Remember cooking for others is your expression of love, so create something special that works best for you and your family or guests.

6. Place your quiche into the oven for 45 minutes or until golden brown (depending on your oven). Again, the measurements in this recipe can be tweaked to your liking.

Slice and serve as a stand-alone meal or as your new favorite side!

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ilanaIlana Iaea is an electronic service representative at HMSA. She loves to cook for family and create healthier, budget friendly recipes that incorporate her ethnic background — Hawaiian, Chinese, Filipino, Puerto Rican, Portuguese, and Caucasian. “I’m a total pet lover and advocate, with two very kolohe dogs named Handsome and Dakota,” she says, “and in my down time I enjoy photography and spending time with my family.”

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