Diets don't work. Deprivation doesn't work. Calorie counting doesn't work.
Using your kitchen as a pharmacy and food as medicine, works.
Before we dive into today's cook once, eat thrice recipe, I'd like to tackle some myths about eggs and serum cholesterol levels.
Fact. Eggs have dietary cholesterol and not all cholesterol is bad, in fact we need cholesterol for optimal brain health, balanced sex hormones and optimization of vitamin D to name a few. Eggs are also one of natures perfect food, PROVIDED they are sourced from healthy hens that roam and don't eat GMO' feed (corn, soy) and aren't injected with growth hormones and antibiotics,
Remember, you are what you eat what your animal ate.
Fact. Dietary cholesterol doesn't raise serum cholesterol levels.
9 Myths About Cholesterol You Need to Know
The takeaway here is that cholesterol rich foods don't raise serum cholesterol, however the quality of your eggs will. Look for pastured, cage free and organic free of GMO's.
What raises your serum cholesterol? Sugar, vegetable oils and processed carbohydrates, aka Junk Food.
Ok, now that we understand the real culprits behind high serum levels, let's get into the kitchen.
This recipe is a weekly staple in my house. I typically make it mid-week and use whatever vegetables I have on hand, so please be creative and flexible here! If you don't have squash, you can use zucchini or nothing at all. It's one of those meals that will yield you plenty of leftovers for packed lunches too. Pair this with a beautiful tossed salad or a side of roasted root vegetables for a complete meal.
Caramelized Onion, Mushroom & Dill Quiche With Butternut Squash Crust
Preheat oven to 350. And start prepping all ingredients.
- thinly sliced butternut squash to cover the bottom of your baking dish
- 7 eggs
- 1/3 cup unsweetened almond or coconut milk
- 1/3 cup goat cheese, crumbled- I used an herb crusted.
- handful of fresh dill, chopped-any herbs works well, especially rosemary
- 1/2 onion, diced
- package of cremini mushrooms, chopped
- 2 garlic cloves, minced
- sea salt and black pepper to taste
- splash of balsamic vinegar
Preheat oven to 350. and start prepping ingredients. Using a mandolin or knife, thinly slice enough butternut squash to create a thin layer in 8 inch pie pan. Make sure you line the sides too. You can spread a little avocado oil on the bottom if you wish. Season with salt and pepper and pop into over for 10 minutes while you prep remaining ingredients and then remove from oven.
Next, in a saucepan heat 1/2 tablespoon of avocado oil and add onions. Saute' until translucent, about 3 minutes. Next, add mushroom and saute' until tender. Add in garlic, herbs and season again with S& P and add in a splash of balsamic. Turn off stove and let sit.
Next, whip eggs, milk and goat cheese with a whisk. Add in mushroom and onion mixture and combine. Pour into baking dish and bake for 30 minutes or until middle is set and firm.
Remove from oven and let sit for 10 minutes before slicing. During this time you can do the dishes and clean up the kitchen.
Enjoy!
