Broccoli and Veggie Quiche for a Nursing Mother

My cousin just had a baby and I wanted to make her a quiche rich in calcium and easy on the spices. I included broccoli which is rich in calcium (178 mg per cup) and sharp cheddar which complements the broccoli. I topped it with sliced heirloom tomatoes, because well, they are in season and also complement the cheese. For flavor and color I added a bit of fresh thyme, red onion, red bell pepper and a couple of large mushrooms. I used 1% milk but it came out nice and creamy.

Make a single pie crust using my pie crust recipe.

Then brush a beaten egg in the bottom to guard against sogginess from the filling. (One egg will be more than enough to cover the pie bottom. Add the leftover egg to the custard.)

Preheat oven to 375◦

Filling ingredients: Makes 1 quiche (using a 9” pie pan)

Filling:

1 tsp olive oil

1 small broccoli with stem

1 very small red onion

1 red bell pepper

2 large mushrooms

1/2 tsp fresh thyme leaves

1/4   tsp salt

1/2 cup sharp cheddar cheese

1/2 medium tomato (I used an heirloom tomato)

Custard:

1 cup milk

2 eggs

1/4 tsp salt

Slice onion and bell pepper and sauté in 1 tsp olive oil. Slice mushroom and add to sauté.

Strip the outer peel from the broccoli stem and slice broccoli stem. The stem is actually quite tender underneath the tough peel. Slice florets and discard lower branches. Add to vegetables with fresh thyme leaves and salt. Continue to sauté until the broccoli and other vegetables are well cooked, but broccoli florets are still a bright green.

For the custard, I warmed the milk for a minute in the microwave. Beat eggs, and add milk and salt. I used the blender, but you can beat it with a whisk instead.

Place 1/4 cup grated cheese on the bottom of each crust and add the vegetables. Pour in the custard. It should be at least 1/2 inch below the top of the pan, otherwise it will spill all over the oven!

Slice 1/2 of a  medium heirloom tomato into 3 rather thin slices and place them atop the custard. Sprinkle on the rest of the cheese. Bake for 30-40 min in 375◦ oven until top begins to brown and an inserted knife comes out clean. Cool before eating.

 

Did you ever seen a (Mango) Lassi?

This thick and sweet Indian smoothie is a refreshing treat on a hot summer’s day. It’s low in fat and sugar. The yogurt and lime juice give it a nice tang. I sprinkle a little Tajín, (chili powder with dried lime and salt), on top for zing and added complexity. (I buy Tajín at Mexican grocery stores). For a special treat, take a bite of dark chocolate and hold it in your mouth while sipping the lassi.

Right now there are ripe mangoes at a good price at the corner markets and produce stores. When I can’t find them I use frozen mangoes from Trader Joe’s. You can substitute sugar for the agave if you prefer.

I prefer the lassi made with dairy products, but since I’m lactose intolerant, I have to use lactose-free milk. I couldn’t find that at work the other day, so made it from coconut water and coconut milk. It was pretty good. Here are both recipes:

Use 2 ripe, soft (but not mushy) mangoes. Refrigerate ingredients before using, or add ice to cool down the drink.

Dairy Lassi:
2 cups fresh or frozen mango (2 medium or one large mango)
¼ banana (¼ cup)
½ cup 1 % milk
½ cup nonfat plain Greek or Mediterranean yogurt (I buy Karoun brand at Middle Eastern markets)
½ tsp lime juice
2 tsp agave nectar

 Combine ingredients in blender. Pulse until fruit breaks up, and then liquefy Lassi. If using fresh mango, add some ice until desired coldness is reached. If it is too thick, add more milk. Sprinkle a bit of Tajín on top.

Because the coconut water I buy has sugar in it, I don’t add any more sugar to this lassi. Drink the rest of the can for a refreshing treat!

Coconut Mango Lassi (vegan)

2 cups fresh or frozen mango (2 medium or one large mango)
¼ banana (¼ cup)
½ cup coconut water (I use canned coconut water with added pulp)
½ cup coconut milk (use low-fat for fewer calories)
½ tsp lime juice

 Combine ingredients in blender. Pulse until fruit breaks up, and then liquefy lassi. If using fresh mango, add some ice until it reaches desired coldness. If it is too thick, add more coconut water. Sprinkle a bit of Tajín on top.