Crack the Egg Myth and Try This Healthy Leek and Cauliflower Quiche

This recipe combines some of my favorite ingredients with the “most complete” protein source for a light and healthy meal.

Did you know that eggs were shunned for several decades due to the erroneous belief that they are a high-cholesterol food that causes heart disease?

Even my Dad has been urged by his doctors to stay away from eggs, in fear that they may raise his cholesterol more. Yet research published in the New England Journal of Medicine reported that eggs have no significant effect on blood cholesterol.
Despite many criticisms, the egg is making a comeback. The egg is considered the most complete protein source in a single food. In fact, the amino acid complex in eggs is so well-proportioned that eggs are often used as the reference point for judging the quality of protein in other foods.

With the negative reputation that eggs gained, the food industry came out with products like Egg Beaters, promoting a “food” that tasted and looked like eggs, but without the “heart disease”-causing properties.

Yet, in research by the University of Illinois, (not condoning animal-testing here, just providing the facts) rats fed on fresh whole eggs thrived, were healthy, and grew normally, while those on Egg Beaters exhibited stunted growth and died long before reaching maturity.

This goes to say that we cannot buy wholeheartedly into what the food industry tells us…Instead, I believe we should focus on consuming whole foods, not processed or created ones.

*research from Nourishing Traditions

Health Benefits

Leeks-good source of carotenoids, B complex, and vitamin C.
Egg whites-high in protein, low in cholesterol and fat. Contain riboflavin and selenium along with essential vitamins such as folate, B12, niacin betaine and choline
Cauliflower-high in fiber and minerals, biotin and folate necessary for cell growth

Not only are eggs a good source of protein, but they also are an excellent source of EPA and DHA, which play a vital role in the development of the nervous system in infants and maintenance of mental sharpness in adults.

This recipe combines some of my favorite ingredients, with the “most complete” protein source for a light and healthy brunch, lunch or dinner meal. Rather than the traditional calorie-laden types of quiche filled with heavy cream, tons of cheese, and all whole eggs, this recipe uses egg whites, chicken broth, and a small amount of really flavorful cheese.

I LOVED this quiche. What we didn’t finish for dinner last night was gone by breakfast  What’s your take on the “incredible edible egg”?

Leek and Cauliflower Quiche
One 9-inch frozen whole wheat pie shell, thawed
1/2 cup shredded smoked gruyère cheese (about 2 ounces)
1 teaspoon extra-virgin olive oil
1 cup thinly sliced sweet onion
3/4 cup thinly sliced leeks
Salt and pepper
2 1/2 cups coarsely chopped cauliflower
3/4 cup low-sodium chicken broth
7 egg whites (about 1 cup)
2 eggs

Position a baking sheet on the lower rack of the oven and preheat to 400°. Using a fork, prick the inside of the pie shell all over.

Place on the baking sheet and bake for 5 minutes. Arrange half of the cheese in the crust and bake until melted, about 3 minutes.

Meanwhile, in a large, heavy skillet, heat the olive oil over medium heat. Add the onion and leeks; season with salt and pepper and cook, stirring, for 3 minutes.

Add the cauliflower and chicken broth and cook, stirring occasionally, for 10 minutes; let cool slightly.

In a large bowl, beat the egg whites and eggs and season with ½ teaspoon salt and 1/4 teaspoon pepper. Stir in the remaining cheese and the cauliflower mixture. Tra

Let cool slightly before serving.

This post is contributed by a community member. The views expressed in this blog are those of the author and do not necessarily reflect those of Patch Media Corporation. Everyone is welcome to submit a post to Patch. If you'd like to post a blog, go here to get started.

Sara Johnson August 27, 2012 at 06:16 PM
j.d jalwal September 25, 2012 at 11:42 AM
i wannt to be a grase full health plz give me advise


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