Quiche Bernie is just a crib on the dish made by Lorraine, but using a base made from wholemeal bread. We are making a serious effort to step up to profound wellness, and that means in part avoiding cake flour.
In short we use no pastry base; the conventional crumbly crust usually means highly-refined wheat and hydrogenated oils.
It is a favourite meal in our family, perfect for a quiet lunch with friends, or even a picnic; serve it with a salad.
Shall we bake?
This page was last updated by Bernard Preston on 17th August, 2021.
Preparation: 15 minutes, including making the base.
Cooking-time: Half an hour.
Serves 6 to 8 guests.
Whilst the quiche Bernie is baking, make up a green salad, adding as many colours as you can; tomato, radishes and sliced yellow-peppers, for example; half an avocado filled with homemade hummus is a treat.
Or alternatively, add two chopped-leaves of spinach to the ingredients.
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 refined 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 resistant to their insulin or frankly diabetic.
We are aiming for at least seven coloured-foods every day for the phytochemicals that help prevent the generalised inflammation in the body associated with obesity.
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 that a meal is incomplete without a sugar-rich dessert.
Did you know the average American consumes half a cup of sugar per day? Because of the fruitcakes like me, who aim for less than two 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 bread has all the nutrients that promote well-being and help prevent disease. Most of the lignans, wheat germ and fatty acids have been removed from the commercial loaf; and the vitamin E and minerals like calcium too.
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 in the lungs or brain, and for granny becoming frail long before her time.
Making our easy sourdough bread recipe is so routine 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; no chemicals in the dough and using 100% flour.
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A fresh salad made with as many different greens and colours as possible is the reason why you can enjoy all the saturated fat in quiche Bernie and not be the slightest bit anxious.
Those enjoying seven 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 have made two large tubs of this authentic hummus recipe every week for over ten years; it is so satisfying and nutritious. Add some sweet fruit as a variation.
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