Quiche is a common breakfast and brunch dish in the United States, although the dish is of French origin. It consists of a mixture of eggs and cream mixed into a pastry crust, typically with bacon or ham, onions and cheese. Traditional quiche crust is made with shortening or lard, water and white flour. However, simple substitutions can help you create quiche that is both appetizing and healthy for your heart.
Crust
The shortening typically used in quiche crust contains trans fats, which can contribute to artery blockages and promote heart attack and stroke. Also, the white flour traditionally used for quiche crust is loaded with simple carbohydrates, which can promote diabetes -- a risk factor for heart disease. Substitute equal amounts of rolled oats and whole-wheat flour instead of white flour, and replace shortening with low-fat butter and olive oil to create a heart-healthy crust.
Egg Filling
Whole eggs and cream are high in saturated fats. Like trans fats, saturated fats can elevate "bad" cholesterol and clog your arteries. Use egg whites instead of whole eggs by spooning out the unbroken yolks during preparation. Eggs whites are free of saturated fats and cholesterol, according to the USDA National Nutrient Database. Also, replace cream with soy milk, which is a cholesterol-free source of lean protein and calcium.
Fillings
Like eggs and cream, red meats are high in saturated fats. Replace these ingredients with tofu, white-meat chicken or seitan, a meat replacement made from wheat gluten. These ingredients add protein to quiches without adding unnecessary saturated fats. Include fresh vegetables as quiche fillings. Broccoli florets, sweet red peppers, mushrooms, diced zucchini and spinach leaves add both flavor and nutrients. Also, mix minced, fresh garlic into quiche fillings. Garlic contains chemical compounds that may help lower cholesterol and reduce your risk of heart disease, according to Phyllis Balch, author of "Prescription for Nutritional Healing."
Cheese
Cheese is a characteristic component of quiche. However, choosing low-fat versions can help reduce the saturated fats in this dish. Opt for low-fat or fat-free feta, cheddar or mozzarella instead of whole-milk versions. If you are a vegan, choose soy cheese instead of dairy cheese. Soy cheese comes in a variety of flavors and is readily available in Western supermarkets.
References
- Food Network: Quiche
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
