Cheesy Broccoli Mini Quiches (Gluten & Dairy Free)
We eat a lot of eggs around our house. I’m thrilled that BOTH my boys love them, because they have pretty much the exact opposite palates in most regards! My older son prefers bready-carbs and raw veggies, whereas my younger son prefers meat, fruit and cooked veggies (on a good day). 😉
These Cheesy Broccoli Mini Quiches are a huge hit. And the variations are endless. You can use zucchini, mushrooms, onions, finely chopped greens like spinach, chard, kale, etc. You can also throw in herbs and spices like basil, cumin, oregeno, or a blend like herbs de provence (my fave). I kept the recipe basic, and it’s great as is, but you can spice it up to your liking to keep things interesting over time.
And of course you can always add your meat of choice if you’re not vegetarian. My boys love when I throw in ham or chicken apple sausage.
When choosing eggs, organic is a great way to go. Even better than that, I highly recommend eggs from pasture-raised hens. Not only are they more nutritious, but if there’s any truth to the energetics of food (which I think there definitely is), well I choose to eat eggs from happy hens. 🙂
I’ve been making the shift over the past few months, and mmm, are they are DELISH! Now it is true, that depending on where you live, eggs from pasture-raised hens can be really pricey. So when I first starting making the shift, I would buy them every other week. I also shopped around. I often find pastured eggs for just $.50 more than organic eggs! But when I can’t, and they’re $2 more, I go with the organic. My point is, any more often than you’re currently eating them is a win!
To find pastured eggs, you can go to http://www.eatwild.com to find local farms, or visit a good farmer’s market. The also sell them at natural food stores, but you will get a better price at farmer’s markets, or even better, from the farm. And if the farm is in your backyard, we’ll I’m jealous! 😉
You can read a wonderful article over at a blog I love, Body Unburdened, called In Defense of Real Eggs. She discusses the health benefits of the yolk, the cholesterol mis-conception, and the nutritional difference between commercial and pastured eggs.
Here is an excerpt from the post:
Compared to commercial eggs, eggs from pasture-raised hens have been shown to contain:
- 1/3 less cholesterol
- 1/4 less saturated fat
- 2/3 more vitamin A
- 2 times more omega-3 fatty acids
- 3 times more vitamin E
- 7 times more beta carotene
These dramatically differing nutrient levels are most likely the result of the differences in diet between pastured hens and commercially farmed hens, as well as the overall heath of the hens.
That’s quite a difference! Speaks volumes. Give them a try, you’ll be hooked.
And now here’s the recipe. Enjoy!
- 6 eggs (organic or pasture-raised, if possible)
- 3 T. non-dairy milk of choice (almond, coconut)
- ½ c. All-Purpose Gluten-Free Flour
- ⅔ tsp. Tapioca Flour
- ½ tsp. Aluminum-free baking powder
- ½ cup chopped broccoli
- 1 C. shredded non-dairy cheese (I recommend Daiya brand)
- Optional: seasoning of your choice, to taste (I love a blend like herbs de provence)
- Preheat oven to 350F. Grease 1 mini muffin pan (with 24 cups).
- In a medium bowl, beat the eggs.
- Stir in the milk, flours, baking powder.
- Add broccoli, cheese and optoinal seasonings.
- Spoon into greased muffin cups.
- Bake for 12-16 minutes in a preheated oven.
- Allow to cool, and then remove carefully with a knife or spatula.
My boys often devour a good 4-6 each when they’re fresh out of the oven, and then I store them in the refridgerator for school lunches. I have packed them straight out of the refridgerator and my boys enjoy them cold, but they both seem to prefer them warm. So I have found that if I microwave (I know, gasp!) them for 30 sec., then pop them in a thermos, my boys are happier. But they come home eaten either way! 🙂
Easy, healthy and delicous. Enjoy!