Butternut Squash, Zucchini, & Goat Cheese Quiche
A warm scone and latte may always be my favorite way to start a morning. Realistically, that doesn’t work for the majority of days, so it’s nice to have some other, still-yummy, but also nutritious recipes in rotation. Introduce, the versatile world of quiches! Scroll down to go straight to the recipe.
What does the science say?
Choosemyplate.gov has a page dedicated to veggies, their vitamins, health benefits, info about serving sizes, nutrients and even a weekly veggies table highlighting the need for variety (i.e., dark green, red and orange, beans and peas as well as starchy vegetables). Here are some of the health benefits that they've stated on the website:
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
Personally, eating lots of vegetables is non-negotiable. It doesn't feel like a punishment either. I feel energized, I have a clear head, and my body feels nourished. Over the years, I have read my fair share of research and even undertook a Fitness Nutrition Specialist certification through the American Council of Exercise (ACE). I am always eager for another source for data supporting a plant-based diet! I was in luck. Recently, my friend told me about Dr. Michael Greger, author of "How To Not Die." In this book, he dives into top causes of death in America and explains how nutritional and lifestyle interventions can be great tools for a balanced, and potentially disease free, life!
If just half of the U.S. population were to increase fruit and vegetable consumption by a single serving per day, an estimated twenty thousand cancer cases might be avoided each year.
Dr. Michael Greger, MD, Founder of NutritionFacts.org
You may already like vegetables and could simply use a new recipe. Perhaps you know you should eat more veggies but aren't sure where to start. Or maybe, you are like me and look forward to new evidence arising on the benefits of a plant-based diet! Regardless, this recipe is delicious, and you should try it. Yummy on the taste buds and good for you.
Butternut Squash, Zucchini, & Goat Cheese Quiche
Prep time: 20
Cook time: 30
Total time: 50
Servings: 4
Description: Quiches can be quick, easy, and versatile options. Enjoy this warmer weather variation as is or whether you'd like extra veggies, meat, or herbs, make it yours! It also can be eaten fresh or frozen and easily thawed in the fridge for later.
INGREDIENTS:
1 thawed pie crust
1.5 tablespoons olive oil
3 cups zucchini diced
2 cups butternut squash diced
3 large eggs
1/2 cup Greek-style plain yogurt
2 Tablespoon fresh thyme leaves
3.5 ounces semi-hard goat cheese
Freshly ground salt and pepper
INSTRUCTIONS:
Upfront Prep
1. Preheat oven to 375°F
2. Put butternut squash, thyme, and oil in a large roasting pan, season with salt and pepper, if using, and toss well. Roast in the oven for 20 minutes. Stir and roast for an addition 10 minutes, or until the squash is crisp
3. Meanwhile, in a large skillet, heat oil over medium heat. Add diced zucchini; cook and stir until tender. Drain and cool slightly.
4. Crack the eggs into a large bowl and lightly beat with a fork. Stir in the Greek-style yogurt, then season with salt and pepper..
Quiche Baking Time
1. This recipe calls for using a premade quiche crust that you typically get from the freezer section of the grocery store. Feel free to make your own if that's in your wheelhouse.
2. Sprinkle the butternut squash and zucchini on the dough. Pour over the egg mixture, then crumble goat cheese on top. Reduce oven temperature to 325°F. Bake the quiche for 30 minutes, or until the eggs in the center are set.
Finishing Touches
1. This can be served warm or chilled.
2. When ready to serve, slice your quiche, find a beautiful plate or eat in straight from the pan depending on your vibe that day.
3. Serve with fruit or a side salad!
