Eating more plant-based foods and the green light that it’s AOK to include eggs in a healthy, well-balanced diet are two tenants of the new 2015 Dietary Guidelines for Americans, and this healthy Zucchini Quiche fits right in with those diet “dos.”

Here at Liz’s Healthy Table, I embrace eating a variety of foods with an emphasis on consuming plenty of plants and good-for-you fats, keeping saturated fats and nutrient-devoid, heavily processed foods in check, and choosing foods with a healthy and sustainable environment in mind. Easy, right?

I caught up with Sara Baer-Sinnott, president of Oldways, this week, and we talked about finding common ground among the dueling diets and scientific advice that consumers see every day in the media.

I attended the Oldways: Finding Common Ground conference in Boston this week and heard from experts about the BEST advice for how you and your family can eat in a healthy and sustainable way.

Whether you’re a vegan, a lover of the Mediterranean diet, or you embrace a paleo-style way of eating, Walter Willet, MD from the Harvard School of Public Health, David Katz, MD from the Yale Prevention Research Center (shown above with Sara Baer-Sinnott), and other leading nutrition and food systems experts say that, YES, there are common elements of each of these diets that can lead to a healthier, more vibrant life.

Here are some of those secrets to better eating:

Eat More Plants, Nuts, Legumes, and Seafood

Sustainability is Essential
{Advice on sustainability was not included in the 2015 Dietary Guidelines for Americans—I’m hopeful more research on the issue will lead to its inclusion in the 2020 DGAs—but here at LHT, I encourage all of you to focus on minimizing food waste in your home kitchens and to source your food locally when possible.}

Food Literacy
{Learning to cook and gaining more knowledge about the origins of where your food comes from, the conditions under which your food is produced, and its impact on your health and the health of the planet are all critical to eating right. I could not agree more! Want to teach kids how to cook? Read my post about a food literacy program called Kids Cooking Green for inspiration!}

Can I just tell you about this baby kale salad that we served when Sara stopped by for lunch? Start with a bag of baby kale leaves and toss them with a homemade dressing made with the juice of half a lemon, tarragon mustard, fresh garlic, a drizzle of maple syrup, fresh tarragon, and extra virgin olive oil. Add dried cranberries, diced avocado, and toasted walnuts for a boost of flavor and great nutrition.

5.0 from 4 reviews

Quick Zucchini Quiche

 

Author: Liz

Nutrition Information

• Serves: 5

• Serving size: 1 slice
• Calories: 200

• Fat: 11g
• Saturated fat: 4.5g
• Carbohydrates: 14g
• Sodium: 550mg
• Fiber: 1g
• Protein: 13g

Recipe type: Lunch, Dinner, Brunch

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Trying to feed your family a diet with more plants? My healthy zucchini quiche is a makeover of the classic version made with lots (and lots!) of bacon, cream, and a buttery crust. You can easily sub out the zucchini and use chopped broccoli, spinach, mushrooms, or cauliflower instead.

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 large zucchini (12 ounces), cut into ¼-inch dice (2½ cups)
• 1 small onion, cut into ¼-inch dice (about 1 cup)
• 1 cup shredded reduced-fat Cheddar cheese (4 ounces)
• 2 large eggs, beaten
• 1 cup 1% low-fat milk
• ½ cup whole grain baking mix (i.e. Bisquick. We used Trader Joe’s brand)
• 2 tablespoons grated Parmesan cheese, divided
• 1 to 2 tablespoons chopped fresh herbs (we used a combo of tarragon, basil, and dill)
• ½ teaspoon kosher salt
• ¼ teaspoon pepper

Instructions

1. Preheat the oven to 400ºF. Lightly oil or coat a 9-inch pie plate with nonstick cooking spray and set aside. Heat the oil in a large nonstick skillet over medium heat. Add the zucchini and onion and cook, stirring frequently, until the vegetables are tender, about 10 minutes. Season with kosher salt and pepper.
2. Arrange the cooked vegetables in the pie plate. Top with the Cheddar cheese, and use a fork to gently mix the cheese into the veggie mixture.
3. Place the eggs, milk, baking mix, Parmesan, herbs, salt, and pepper in a medium-size bowl and whisk until well combined. Pour evenly over the cheese and veggie mixture.
4. Bake until golden brown on top and a toothpick inserted in the center comes out clean, about 35 minutes. (Cover with aluminum foil about 20 minutes into the baking time if the top browns quickly.)

Notes

This recipe provides 15% of your vitamin A and 40% of your calcium requirement per serving. You can use 3 eggs in this recipe; it will yield a slightly firmer texture.

3.5.3226

What are YOUR strategies for feeding your family a nutritious and sustainable diet? I’d love to hear from you.