Eggs offer cancer-fighting benefits

Fri, 05/01/2015 - 6:58 PM | by mitch

By Heather Tallman of

This month’s Door to Wellness cooking class made a spring brunch favorite – quiche. What sounds like a complicated recipe is actually quite simple. Quiche is not only an easy recipe, but also a complete meal that you can make ahead. Don’t let the fancy name fool you!

Eggs are one of the most nutritious foods you can eat and are loaded with vitamins and minerals. One egg contains folate, vitamins A, D, E, K, B12/6/5/2, calcium and zinc. All in one little egg.

They also sit at 77 calories, 6 grams of protein and 5 grams of healthy fat. You can even find eggs with enriched omega 3 so that elevates the cancer-fighting properties.

Combining eggs with cheese, a bit of milk and meat or veggies, you can create what quite simply looks like an ‘egg pie’, which is what my kids call it. All of these facts are another reason I selected quiche to make with the class.

I look forward to these classes. There were several old faces and this time many new ones as well! We were above capacity in the kitchen, and that is a good thing. Many hands to make light work of making quiche for all of the clients in attendance that day- around 35.

We brainstormed ways to make this quiche lighter in calories if need be. Using milk instead of cream, adding more veggies and less cheese and meat, and also making a crustless version in a well-greased pie plate are just a few of the ways. One client suggested a base of shredded hash brown potatoes instead of the pie crust- a great idea. Another said she preferred to use refrigerated crescent roll dough as a crust- another great suggestion.

That’s one of the many great parts of these Door to Wellness cooking classes. For that one hour, we are only talking about food, swapping kitchen stories and laughing together while preparing this meal. It’s a great day.

Meat, Cheese and Veggie Quiche

8 Servings


  • 1 pie pre-made crust, unbaked
  • 9-inch pie pan
  • 1 ½ C diced cooked meat
  • 1 C shredded cheese
  • 1 C diced veggies
  • 4 eggs
  • 1 C milk
  • ½ tsp salt
  • ½ tsp black pepper
  • ½ tsp dry mustard, optional


  1. Heat oven to 375 degrees.
  2. Roll out pre-made pie dough onto a pie pan OR use an unbaked pie shell.
  3. Layer veggies or cheese in the pie pan.
  4. In a small bowl beat the eggs, milk, and any seasonings together.
  5. Pour beaten eggs/milk over the veggies and cheese.
  6. Bake at 375 degrees for 35-45 minutes or until the eggs are set in the center.

*For broccoli, use a thawed frozen floret for best results

*No need to pre-cook asparagus

*Use cooked meat

*All ingredients should be chopped to bite sized pieces

*Drain any liquid from veggies or canned tomatoes

For 1 quiche in a 9-inch pie crust that serves 8:

1 pre-made pie crust in pan-  $1.75

4 eggs- .45

Selected veggies- $1.29

Cheese- $1.0

Cooked meat- variable

Milk- .50

Total for this recipe: minimum $4.99