Prebiotic Quiche: A Recipe For Gut Health

By now you know that if you want a happy gut you need to avoid foods that feed bad bacteria – like processed sugars and refined grains.

But do you know what foods you should be eating to in order to feed & nourish your good bacteria?

Certain foods contain soluble fiber known as PREbiotics, which actually feed the good bacteria in your gut. This strengthens the probiotic colonies in your digestive tract, making them even more effective.

That’s why it’s so important that you incorporate prebiotic-rich foods into your diet.

Some of these foods include:

  • Yams
  • Asparagus
  • Chicory
  • Dandelion Greens
  • Onion
  • Leek
  • Garlic
  • Cherries
  • Strawberries
  • Bananas
  • Kiwis
  • Raspberries
  • Almonds
  • Pistachios

I asked the Whole Body Chef (my old assistant, Sarah) to come up with a delicious way to help you work some of these nutritious foods into your diet…and she came back to me with a probiotic-packed brunch menu that will rattle your taste-buds.

She managed to put a ton of prebiotic vegetables together into a quiche that’ll help balance your digestive system.

I used to believe that saying “real men don’t eat quiche”, but after eating this one I’ve been converted to an official quiche-eater.

In fact, the quiche she came up with is so scrumptious I decided to serve it to my in-laws when they come over for brunch after church today…and I know you’ll love it just as much as I did:

(Scroll down past the pictures for more detailed instructions)

ingredients

No gluten or dairy necessary for this delectable dish.

first step

Shred the sweet potato & onion. Sprinkle about 1/2tsp of salt on top & let it sit for about 20 minutes.

crust

Use a cheesecloth or thin towel to squeeze out as much of the water as you can, then press the shreds into a pie pan. Bake for about 20 minutes.

ready for the oven

Meanwhile, saute your remaining vegetables in olive oil. In a seperate bowl, whisk the eggs & milk. When the crust is done, layer your vegetables inside the crust & pour the egg mixture over top of it.

ready for the oven

Bake until the top starts to brown (about 30 minutes). Serve with a fruit salad made out of prebiotic fruits like kiwi, strawberry & banana.

 

 

2 Yams
1 Brown Onion5 Eggs
1 1/2 C Unsweetened Almond Milk
2 TSP Olive Oil
1 Leek
1 Bunch Asparagus
1 1/2 TBSP Garlic
SaltPepper
Shred the potato and onion. Sprinkle ½ tsp of salt over them and let them sit to sweat for about 30 minutes.

Using a cheese cloth or thin kitchen towel, squeeze out as much of the water as you can.

Mix in ½ tsp of cracked black pepper, then press the mixture into a pie pan lined with parchment paper.

Put it in the oven at 375 for about 20 minute or until slightly crisp.
While the crust is in the oven, chop & sauté your leeks and asparagus in 2tsp of Olive Oil.

When vegetables are tender, add in the chopped garlic and sauté until fragrant.

Layer your vegetables on top of your crust.

Beat together your eggs, almond milk & pepper. Pour the egg mixture over the vegetables.

Bake at 375 for about 30 minutes or until set.

I hope you’re having an absolutely joyous Sunday.

Let me know what you think of the recipe…I love hearing about all of the personal little twists you make when you’re cooking.