Quick Breakfast Quiche Meal prep

I work with ALOT of women who say something along the lines of :

"I crash as soon as I get to the office"

"My energy is so unstable throughout the day"

"I need coffee and sugar to pick me up"

"I just ate and I still don't feel satiated' "I'm HANGRY AF"

When I hear things like this, the first thing that comes to mind is blood sugar imbalance.

here is the down and dirty - your cells need fuel to do their job. (remember biology class and the powerhouse of the cell, the mitochondria, that makes ATP - cellular energy)

when your cells have balanced energy it feels like you have balanced energy.

So how do you get that balanced energy feeling?

Eating protein + fiber + complex carbs.

Standard breakfast in Standard American Diet (SAD) often consists of sugary cereal, muffins, pop tarts, waffles, bagels, croissants, pastries - a common theme here is brown refined foods with sugar sprinkled on top marketed as "breakfast" notice that a lot of these are the same as dessert foods.

When sugar and refined food without fiber comes into the body - cells QUICKLY take it up and have a glucose energy spike, the body responds by saying "too much too much" and releases an abundance of insulin that quickly drops the blood sugar. Hence the blood sugar rollercoaster feeling - energy spikes followed by quick dips. I NEED COFFEE ASAP!

To offset this, adding in protein, fiber, and complex carbs is a slow "trickle effect" of energy release. The fiber slows down the release of blood sugar and protein keeps you feeling satiated longer.

The last thing I will say - would you start a long car road trip with your car on E? Would you take a road trip and not completely fill the tank, only fill it a quarter of the way?

You wouldn't get very far and how frustrating to keep pulling over to fill up the tank....or just run out on the side of the road? ugh.

That's how it feels in our body to start your day with sugary breakfast muffin and coffee.

Instead, fuel yourself - and enjoy the ride.

Quiche Base - 7 farm fresh eggs, shredded cheese, salt + organic cream

Preparing Your Quiche

Quiches are an egg base with is high in protein paired with some rainbow veggies that provide complex carbs and fiber. You can play with a variety of flavors but the nice thing is the base stays the same. Easy peasy.

Crust

• Start with a pre-made quiche crust or make your own. We use Einkorn flour and Farmhouse on Boone's recipe https://www.farmhouseonboone.com/the-best-einkorn-pie-crust/. For gluten free you can go crustless aka a frittata or find a gluten free recipe

Quiche Base

• 7 organic, pasture raised eggs

• heavy dash of organic cream

• cup of organic cheese, I typically use sharp cheddar. (not pre-shredded often time has binders)

• pinch of celtic sea salt and pepper

  
  

Quiche Filling

• cup of cut mushrooms

• one whole yellow onion diced

• cherry tomatoes

• two handfuls of fresh spinach

  
  

the nice thing with quiche is you can keep the same base and switch up the filling week to week for example, sausage + rainbow bell peppers, leftover rotissere chicken, feta and mushrooms, perhaps an eggplant and sundried tomatoes - the possibilities are endless.

How to make Quiche

Preparing the base of sauteed mushrooms, onions, cheery tomatoes, and spinach - poured into the quiche crust shell

• Get in the right headspace to make your quiche with nourishing love. No angry cooking.

• Prep your crust as directed. Make sure your crust is firmly up against the edges of your pan, if not - the egg base will slip into the cracks and your quiche will cook unevenly. Not the end of the world, just frustrating.

• If using the Farmhouse on Boone, you will need to blind bake your crust at 350 for 15 minutes. Take out and set on counter.

• Sautee your veggies in organic olive oil with sea salt until they are soft and flavorful. This step isn't "required, but people tell me I make the best quiche they ever had. I attribute it to sauteeing my veggies first so they are flavorful - no one wants raw button mushrooms on their pizza, and we certainly don't want that in our quiche.

• Put all your sauteed veggies or sausage in the quiche crust.

  
  

• Next, get your egg base ready. Stir eggs, cup of cheese, dash of cream and salt in a bowl.

  
  

• Pour egg base over the quiche filling. If your filling isn't completey covered, crack another egg, whisk it and pour it over the top.

  
  

• Put quiche in over at 375 for 40 minutes, check and see if golden and bubbly, if still a little jiggly, cook for another 5 minutes and check again.

Serve with side of arugula tossed in olive oil, lemon, and sea salt or some fresh berries. Store in the fridge and cut a triangle in the morning as you leave for work and reheat in the oven for about 5 -10 minutes. The perfect breakfast prep to keep you satiated and balanced all day.

Cheers to balanced energy!

Quiche Slice + Homemade Pesto