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 17th August, 2019.
Preparation time: 15 minutes, including making the base.
Cooking time: 30 minutes.
3 slices low GI bread for the base; remove the crusts.
1 TBSP butter
1/4 finely chopped onion
6 fatty rashes of bacon, sliced into bits
5 large or 6 small eggs
150g cheddar cheese
Go for it
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, for example.
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.
Dishes low in carbohydrate, but relatively high in protein and fat do not cause a surge in blood glucose like a starchy meal would; it is 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 in the body.
Using 100% wholemeal in the real bread for the base means it contains the lignans that help prevent breast disease.
Quiche Bernie is slow food, made fast. It is not fattening. One slice only, and then fill up on the salad, avocado and hummus.
High fat meals like quiche Bernie leave us feeling satiated; we adjourn from the table satisfied and are not famished two hours later. There is 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 many fruitcakes like me, who aim for less than three teaspoons, that means many are having far more.
It is the refined starches and hydrogenated fats 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.
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 is 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.
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.
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