Quiche Bernie

Quiche Bernie

Quiche Bernie is just a crib on that made by Lorraine, but using a 100% wholemeal bread base. We are making a serious effort to step up to profound well-being, and that means in part avoiding cake flour.

In short, no pastry base; the conventional crumbly base usually means highly refined flour and hydrogenated oils.

It's a favourite dish, perfect for a quiet lunch with friends, or even a picnic; serve it with Helen's 15 euro salad.

This page was last updated by Bernard Preston on 25th January, 2019.

By Bernard Preston

Preparation time: 15 minutes, including making the base.

Cooking time: 30 minutes.

Serves 6-8

Quiche Bernie real bread base

Ingredients

3 slices low GI bread for the base; remove the crusts.

Filling

1 TBSP butter

1/4 finely chopped onion

6 fatty rashes of bacon, sliced into bits

5 large or 6 small eggs

250ml cream

150ml milk

150g cheddar cheese

Powdered nutmeg

Go for it

  1. Heat the oven to 180C.
  2. Shape the bread slices and then press them into a buttered 24cm pie dish.
  3. Fry the onion and bacon bits in a TBSP of butter in a pan until lightly browned.
  4. Beat the eggs, milk and cream in a bowl; add the grated cheese, nutmeg, S&P.
  5. Add the onion and bacon bits to the egg and cheese mixture, and pour it onto the bread base.
  6. Place near the top of a hot oven and bake for about 30 minutes until golden brown.
Quiche Bernie ready for oven

Whilst the quiche Bernie is baking, make up a green salad, adding as many colours as you can; tomato, radishes, sliced yellow peppers, and half an avocado filled with homemade hummus.

Dribble with a dressing made of freshly-squeezed lime juice and extra virgin olive oil.

There are several goals in making a dish like quiche Bernie.

Low carbohydrate, high protein and fat dishes do not cause a surge in blood glucose like a starchy meal would; it's good for those who are insulin resistant or diabetic.

We are aiming for at least seven coloured foods every day for the phytochemicals that help prevent generalised inflammation.

Using 100% wholemeal, real bread for the base means it contains the lignans that help prevent breast disease.

Quiche Bernie is slow food, made fast. It's not fattening. One slice only, and then fill up on the salad, avocado and hummus.

Quiche Bernie

High fat meals like quiche Bernie leave us feeling satiated; we adjourn from the table satisfied and are not famished two hours later. There's no sense of feeling you must finish a meal with a sugar-rich dessert.

Did you know the average American consumes half a cup of sugar per day? Because of fruitcakes like me, who aim for less than three teaspoons, that means many are having far more.

It's the refined starches and hydrogenated oils like those in the base of a conventional quiche that are increasingly being fingered as the cause of obesity and diabetes, not the butter, cream and olive oil.

100% wholemeal, real bread has all the nutrients that promote well-being and help prevent disease. That from the supermarket has most of the lignans, wheat germ, fatty acids and vitamin E removed.

You then have to buy them back, at a walloping premium as supplements; or suffer from less than optimal wellness, or frank illness from a deficiency of these substances.

Just a deficiency of vitamin E alone means being vulnerable to a thrombus clogging a vital artery, and for granny becoming frail long before her time.

Bread machine loaf.

Making our easy sourdough bread recipe is so easy and takes only five minutes once you are in the rhythm.

I do it every day, and could never go back to eating the tasteless cardboard from the supermarket.

The base of quiche Bernie is made from two slices of this real bread, as it is being called in England.

A fresh salad made with as many different greens, and colours as possible is why you can enjoy all the saturated fat in quiche Bernie and not be the slightest bit anxious.

Those enjoying 7 or more coloured foods every day have a 33% lower all cause of death; that's massive.

The hummus also takes only five minutes to make, once you have the ingredients at hand; chickpeas, olive oil, freshly roasted cumin, tahini, whole lemon pulp and parsley.

This meal contains the four vital vitamins that are essential to prevent frailty syndrome.

A divine green salad.

We've made two large tubs of this authentic hummus recipe every week for over ten years; it's so satisfying and nutritious. Add some sweet fruit as a variation.

  1. Bernard Preston
  2. Easy Lunch Recipes
  3. Quiche Bernie



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