The next group of anti-inflammatory foods we’re highlighting includes eggs, fish, alternative milk, leafy-green vegetables, and nuts. What do these have in common?
They are all packed with vitamin D and B-vitamins such as B-12, B-9 and B-6. These are all very important for your body’s response to harmful cells and pathogens.
Here’s the breakdown …
Vitamin D
This is necessary for some immune cells, especially those that help destroy infection-causing pathogens. Vitamin D may also help protect against respiratory infections, which is extremely important with COVID-19 upon us (as of the writing of this post). For an extra dose of Vitamin D, you can go outside in the sun for a few minutes each day.
Note: If you are unable to be in the sun, Dr. B feels it’s not unreasonable to take Vitamin D supplements. I take 2,000 IUs each day.
Vitamin B
B Vitamins such as B-12, B-9 and B-6 are prevalent in leafy-green vegetables. They are very important in aiding your body’s response to harmful cells or pathogens. Add these to your arsenal of anti-inflammatory foods!
As I considered recipes chock full of vitamins D and B, I remembered the quiche recipe my daughter, Jillian, and I recently made. Her recipe was an original, and it included whole eggs, cream, and cheese. My recipe was Vegan, so I used Just Eggs, cashew milk, and homemade cashew ricotta cheese. Both recipes are equally delicious. We paired them with a chopped kale salad for all the essential vitamins, antioxidants and more!
Be creative with your quiche! Remember my kale salad recipe from the Power of 5 Test Kitchen.
To Healthy Eating & Be Well,
Melissa & Dr. B
Easy Very Veggie Quiche
Ingredients
- 1/2 cup Kale and/or Spinach Chopped into medium-sized pieces
- 1 medium onions Chopped
- 1 Tbsp garlic Minced
- 1 medium Red peppers Diced, or switch out for asparagus (my favorite!)
- 1/2 cups mushrooms Chopped
- 1 Pie crust I used a Vegan crust
- 1-1/2 cups Milk Almond or cashew milk may be substituted
- 1/2 cups Heavy cream Optional; reduce milk amount to accommodate so as not to exceed 1.5 cups of milk
- 3 large Eggs If you don't eat eggs, substitute with "Just Egg," a plant-based egg substitute
- 1/2 cups Cheese Feta, cheddar, etc.; your choice — I used homemade cashew ricotta cheese (see below)
Instructions
Cook the Veggies
- Chop and sauté the vegetables you choose to include in your quiche. Aim for 1.5-2 cups of the cooked veggies. Try to pick ingredients that are not too moist so your quiche doesn't get soggy.
Crust
- Use store-bought pie crust for ease. I use frozen pie crusts. Place in a 10" glass pie dish. Let sit for about 15 minutes. Poke holes in the bottom with a fork and blind bake (this means pre-baking, not baking with a blindfold on!) in the oven for 10 minutes at 375 degrees until baked.
Egg/Milk Custard
- In a separate bowl, whisk the eggs, milk, 2 tsp. of salt, and pepper to taste. (Use 1 cup of milk and 1/2 cup of heavy cream if you wish to make it a bit richer.)
Putting It All Together
- When the crust is done baking, remove from oven and sprinkle a small amount of the cheese of your choice on the bottom ... any cheese does well.
- Spoon the sautéd veggies into the crust over the cheese.
- Slowly pour the egg/milk mixture until the crust is filled to the top. Be careful not to overflow.
- Bake in the oven for 30-45 minutes at 350 degrees until the top is a nice brown color. Let cool for 20 minutes.
- Add my delicious leafy green kale salad for a light and delicious anti-inflammatory meal packed with vitamins and antioxidants!
Notes
Recipe
- 1 1/2 cups cashews, soaked (2 hours)
- 1/2 cup water
- 1 Tbsp lemon juice or apple cider vinegar
- 1-2 Tbsp nutritional yeast
- 1 small garlic clove
- 1/2 tsp onion powder
- Himalayan sea salt to taste
