Wednesday, June 22, 2016

Sausage and Kale Breakfast Quiche

This was the first quiche I've ever made, and I'm thrilled to say it was a success!

This quiche is packed with protein so you don't need to worry about a carb crash an hour after you eat. This breakfast will keep your energy fully sustained until lunch. It's a little different from traditional quiches as I've used a zucchini "crust" opposed to a pie crust. Thus making this breakfast paleo and gluten free.

 On the topic of breakfast, lets have a quick conversation (more like rant I'll be honest):

The SAD (Standard American Diet) consists primarily of sugar laden and highly processed cereals, a cup of coffee (often with added sugar), yogurt (which, depending on the size and type of yogurt, can have around 21g of sugar in it!), or maybe a piece of fruit for breakfast. The problem with this kind of breakfast is that it's all sugar! It puts your body into a sugar high as your insulin spikes up to metabolize all the glucose in your blood and comes crashing down quickly afterwards. That's when you'll feel tired and your body will crave even more carbs, as carbohydrates are your body's instant source of energy. So if you have breakfast and it's just a piece of toast, cereal, and a cup orange juice (literally just liquid sugar giving you no nutrients unless it's been freshly pressed in the last 72 hours), that's way too sweet of a morning!

Having your first meal of the day packed with protein and healthy fat will keep you fuller for longer, as these macronutrients take longer to digest in your body. Studies have shown that individuals who eat a high protein breakfast tend to have better appetite control and snack less throughout the day.

This quiche is perfect for the whole family and while I suggest eating it fresh out of the oven, it also tastes great cold and on-the-go on those busy mornings. Don't sacrifice healthy eating even on a busy day!

Sausage and Kale Breakfast Quiche




Sausage and Kale Quiche

Ingredients:

2 medium zucchini, diced into 1/4" rounds
1 tbsp coconut oil (plus more for greasing pan)
1/2 lb ground sausage
1 yellow onion, sliced
2 garlic cloves, minced
2 C kale, chopped
6 eggs, whisked
2 tbsp green onion, chopped

Directions:

Preheat oven to 375°

Lightly grease a pie dish with coconut oil. Evenly arrange the zucchini rounds around the dish to make a "crust"


In a large fry pan, cook sausage. Constantly break up the large pieces of meat and cook until there is no pink

Meanwhile, in a medium fry pan, melt 1 tbsp coconut oil over low-medium heat. Add onion stir to coat the onions in oil. Spread the onions evenly over the pan and slowly cook until they are soft and light brown (about 10 minutes). Add minced garlic and kale and cook until kale is wilted.


In a large bowl, combine sausage with cooked onion and kale mixture. Add whisked eggs and mix well. Pour over zucchini crust and spread evenly. 

Sprinkle fresh cut green onion over quiche and bake for 35 minutes or until eggs have set.

Serve warm! Makes about 4-5 servings

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