Quiche Bernie

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.

Quiche Bernie

Preparation: 15 minutes, including making the base.

Cooking-time: Half an hour.

Serves 6 to 8 guests.

Quiche Bernie real bread base


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

6 eggs

250ml cream

150ml milk

150g cheddar-cheese


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 the oven.

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.

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 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[1].

Bread machine loaf.

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.


Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself and Mother Earth for future generations; and your family too, of course. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books.

Here are the back issues.

  • What are ultra-processed foods?
  • Investing in long-term health
  • Diseases from plastic exposure
  • Intensive lifestyle management for obesity has limited value
  • A world largely devoid of Parkinson's Disease
  • The impact of friendly bacteria in the tum on the prevention of cancer
  • There's a hole in the bucket
  • Everyone is talking about weight loss drugs
  • Pull the sweet tooth
  • If you suffer from heartburn plant a susu
  • Refined maize meal and stunting
  • Should agriculture and industry get priority for water and electricity?
  • Nature is calling
  • Mill your own flour
  • Bake your own sourdough bread
  • Microplastics from our water
  • Alternative types of water storage
  • Wear your clothes out
  • Comfort foods
  • Create a bee-friendly environment
  • Go to bed slightly hungry
  • Keep bees
  • Blue zone folk are religious
  • Reduce plastic waste
  • Family is important
  • What can go in compost?
  • Grow broad beans for longevity
  • Harvest and store sunshine
  • Blue zone exercise
  • Harvest and store your rainwater
  • Create a cyan zone at your home

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.

A divine green salad.

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.

  1. Frailty syndrome and vitamin E

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Hilton, KZN

South Africa