I eat eggs just about every day. They are easy to prepare, crazy good for you and there are approximately one gagillion different ways to use them. I completely agree that eggs are one of the healthiest foods on this planet and in my opinion, represent the pinnacle of affordable nutrition.
I try to buy pastured eggs from my local co-op or farmers at the markets because free range chickens produce eggs that are nutritionally superior to conventional eggs. When I don’t have time to get to the markets or the co-op, I do sometimes buy organic supermarket eggs, but it’s important to say that organic supermarket eggs are not the same as eggs you would get from a local farm or your own backyard.
It’s more expensive to buy pastured eggs, but even at $5 a dozen (that’s the most I’ve ever seen a farmer sell them for, $3.50 – 4/dozen is more typical) that’s $.50 an egg and is still a bargain when you consider what you’re getting for your two quarters – perfect protein, all nine essential amino acids, vitamins, choline, Omega 3′s. There’s just no question in my mind that eggs are good for us.
So without further ado, please allow me to introduce you to the quiche I made yesterday – Ham and Spinach with Cheese and Scallions.
Pleased to meet you. (Pleased to eat you.)
I’m at yoga teacher training this weekend, so this means I’m gone for most of the day on both Saturday and Sunday. I spent yesterday morning cooking so Zak would only have to worry about the kids without having to juggle meal prep into the mix as well.
I made Maryea’s Peanut Butter Granola Bars (except with sliced almonds and almond butter, everybody loved them!) a batch of my current favorite soup (Coconut Curry Chicken Stew) and this ham and veggie quiche. I probably spent 2 hours cooking yesterday morning, but the time investment saves us money down the road if it means we are buying fewer prepared and packaged convenience foods or not going out to eat because I’m not here to cook.
Preparing as much of your own food as you can is one of the best ways to save money when it comes to healthy eating - this going to come up again and again throughout this series of posts about eating healthy on a budget.
Ham and Spinach Quiche (with cheese and scallions too)
1/2 tbsp butter or coconut oil
1 bunch of scallions, chopped
1 handful of spinach, chopped
4 oz of ham, chopped into small pieces
1/3 c cheese, shredded
1/2 c heavy cream
garlic powder, salt, pepper and thyme
1 (9 inch) pie crust (frozen, unthawed – cook according to package directions)
Saute vegetables and meat in oil or butter until soft and translucent. Move filling to pie crust.
If you try to eat mostly Paleo or grain/gluten free – skip the crust and make a frittata. ”Frittata” is really just a fancy word for “make a big omelet in the oven”. I had leftover crust in the freezer from holidays (Pumpkin Pie!) so I decided to use it and make a quiche this time instead of a frittata.
(Shhh! Don’t tell Dr. Perlmutter!)
Top vegetables with shredded cheese. In a separate bowl, beat eggs, fold in cream with herbs and spices.
Slowly pour egg and cream mixture into the crust over vegetables and cheese.
Bake at 350 for 35 – 40 minutes, until it’s set in the middle.
Enjoy or warm or cold, breakfast, lunch, dinner or a post-yoga teacher training snack!
Eat More Eggs
If you don’t have the time, resources or inclination to make a quiche, there are lots other great ways to enjoy eggs.
Or just make yourself an omelet – my kids love simple cheese omelets, and one recent favorite among the grown ups here was this artichoke spinach and ham omelet (with a side of self help) – or an omelet with cream cheese (holy deliciousness, batman). If all I had to cook with was a microwave (like in a college residence hall), I would totally buy one of these guys and make omelets for any meal of the day.
Got any egg-cellent (I had to do it) recipes to share? I think I am officially ready for breakfast.