This recipe is a healthy vegetable quiche and a filling morning reward to get you up and going for the rest of the day.

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  • Preparation Time

    15 minutes

  • Cooking Time

    70 minutes

  • Difficulty Rating

    1

  • Serves

    12

Total Shares 0

Ingredients

  1. SWG* or gluten-free puff pastry
  2. 1 Tbsp. / 15 ml olive oil
  3. 1 cup / 70 g mushrooms, sliced
  4. 1 cup / 80 g eggplant, sliced
  5. 2 onions, thinly sliced
  6. 5 omega-3 or grass-fed eggs or:
    • 1 cup / 120 g chickpea (garbanzo bean or besan) flour
    • +1 cup / 240 water
  7. ¼+ cup / 60+ ml organic grass-fed or soy milk
  8. ½+ cup / 120+ ml organic and/or grass-fed cottage cheese or 1 lb / 454 g organic tofu pureed with ½ cup organic soy milk

Directions

  1. Preheat oven to 375°F / 190°C.
  2. Line a loose-base fluted quiche pan with puff pastry sheet. Trim the edges and prick the base with a fork.
  3. Place a sheet of baking paper over puff pastry. Fill the pie plate with dried beans.
  4. Place the pie plate in the preheated oven and bake for 10 minutes. Remove the beans and bake about 10 minutes more.
  5. Heat the oil in a non-stick frying pan over medium-high heat.
  6. Add mushrooms and stir-fry for 5 minutes. Add the eggplants and onions and cook for 3 minutes. Remove from heat and let stand to cool a bit.
  7. Meanwhile, whisk together either the eggs or chickpea flour+water and milk (add more milk as needed for desired consistency); if making a vegan quiche, blend the chickpea flour mixture with the tofu mixture.
  8. Add salt and pepper if desired. Spread cooled vegetable mixture over pastry.
  9. Spoon on the cottage cheese and pour in the egg mixture, or pour in the soy mixture, adding more cottage cheese as needed for desired consistency.
  10. Reduce oven heat to 300°F / 150°C. Return the quiche to the oven. Bake for another 30 minutes. Let stand for about 10 minutes before slicing and serving.

* Sprouted whole grain

Serving Size: ֲ1/12

Exchanges per Serving: 1 Carb, 1 Protein, 1 Fat

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Comments 209

    • Ossie-Sharon

      Hi, Addie. Hopefully you are being closely followed by a healthcare professional familiar with your case.
      We don’t have one specifically for hypothyroid, but if you use the fully personal version of the Menu Planner application, you can select the foods that work for you and avoid the ones that don’t. You can access the food lists for selection by clicking on the “My Food Choices” icon (an apple) in the toolbar above your menu. If you would like a list of foods to limit with hypothyroid, please let me know, and I would be happy to help.

    • Ossie-Sharon

      Hi, corinjoh. If you mean a mini pie crust that is pre-made, just be sure the ingredients are all natural. In terms of the size, just check to make sure it doesn’t burn, as it might require less time in the oven. If you make one from almond flour, you likely don’t need to bake it first before adding the filling ingredients.

  8. Ossie-Sharon

    Hi, kiwi. The ingredients are available in NZ or to NZ – it may just take a little while to get used to them (and there’s no rush – just do the best you can, no pressure). Check out the NZ and AUS (ordering) section in our international shopping guide – http://www.trimdownclub.com/shopping-links-for-healthy-foods.
    Beyond that, you may do better using one of the more personalized versions of the Menu Planner application, so that you can select the foods that will work best for your lifestyle.

      • Ossie-Sharon

        Hi, Juliannlewis56. You can get to the personal Menu Planner application through “Apps” above (then choose the option on the right). Instructions will then guide you through the process. As for your hot cereal questions, oatmeal is encouraged (the slow-cooking rather than instant type), and if you like Cream of Wheat, try the whole grain version.

  10. Toni45

    Puff pastry? Really? I think a veggie omelette would be a better choice. Egg white even better. Cut up veggies can be kept in fridge for future use. No special pan needed and fast. Lower carbs.

  11. Ossie-Sharon

    Hi, OceanJackson. I suggest you use the regular Menu Planner application (link in “Apps” above) so that you can select the foods that would work for you, and avoid the ones that are too time-consuming. I also suggest that you ease into it all with just starting with foods that you already have at home, and gradually upgrade as you have to refill your cupboards and refrigerator. If you want to find less time-consuming recipes, I suggest to use the search box in the Recipes section to get recipes with “Basic,” “Simple,” “Classic,” “Homemade,” “Quick,” etc. in the name.

  13. Ossie-Sharon

    Hi, cding. That small unit is just to make it easier to include it in your menu. You can have multiple units if it fits into your menu planner – in your case, you can have 1/4 of the quiche as your breakfast+morning snack.

  14. Ossie-Sharon

    Hi, johninnm. I suggest to look for something at a health-oriented store such as Whole Foods Market, Trader Joe’s, Sprouts, etc. Be sure to read the ingredients list very carefully to avoid artificial or overly processed ingredients.

  15. cding8

    Just 1/12 slice per serving? That’s an incredibly small portion for me. Even with the peach I need s lot more fuel to feel ready to start my active shift as a cashier at Whole Foods. I’m starving until snack time!

  17. Ossie-Sharon

    Hi, trimdownclu6. The soy example in the video, like the other examples there, is the overly processed and genetically modified type. Organic, minimally-processed soy (such as tofu, milk, tempeh, natto, etc.) is fine.

  23. Ossie-Sharon

    Hi, Lilly. Absolutely! Just note that in addition to the egg, you are also allowed a slice of bread and teaspoon of butter (or something similar) in exchange for a serving of the quiche. If you don’t want the carbohydrates, you can have an ounce of hard cheese, /1/3 cup of soft cheese (i.e., cottage), or 3 tablespoons of nuts.

  25. Ossie-Sharon

    Sorry to read that, Lili’s Grandma 🙁 How was the crust relative to the middle? If it was not too brown, I would suggest baking it longeo r – even up to 30 minutes longer. Another option is to make sure the vegetables are as dry as possible before adding them in.
    In any event, I suggest to try adding just 1/4 cup of milk and 1/2 cup of cottage cheese next time.

  27. Ossie-Sharon

    Hi,mlqilts. Tofu is fine if it is organic, and especially if it is sprouted or fermented. What we don’t favor is non-organic or overly processed soy. The “milk” is also fine, and products like tempeh are excellent. We would prefer you avoid most soy-based meat-like items, except as a once-in-a-while treat.

  29. Ossie-Sharon

    Hi, gmom. You don’t have to make anything that doesn’t suit you, no worries. As for the organic stuff, that’s the “ideal,” but not required. See my response to sjoy below for an easy breakfast idea instead of this.
    You may also get a lot out of using our full Menu Planner application, wherein you can select the foods you want in your menu, instead of having them selected for you.

  31. gmom33759

    I don’t have most of what you have in this receipt don’t like most of the other ingredients (grass fed eggs & cottage cheese are you kidding? Tofu have you ever tasted that stuff? Give me a break I would spend the entire day trying to make even 1 of these receipts shopping would take me 1/2 day to find a store that sells these things this has got to be a joke.

  36. tmcmcvey

    I’m an avid cook and foodie (hence my need for Trimdown Club!), and thought I would share a tip with those of you struggling for time or portions. If you use only the recommended amount of dough to line as many muffin tins as the number of servings you are making and divide up the filling accordingly, you can cook a batch when you have time and freeze the individual cups. Quiche freezes beautifully and you can work it into your personalized menus accordingly.

  38. Ossie-Sharon

    Hi, Maureen, and welcome. The foods we include are actually from all over the world, but may be lesser known (even to Americans) and/or called something else in the UK. In order to see UK names of foods, please be sure to set “United Kingdom” in your profile.
    Even though the country is filled in when you buy the program, it can be set manually as well. Otherwise (if there is nothing or another country) you will see US foods by default. To see where to find these foods, see our shopping guide – http://www.trimdownclub.com/where-to-buy-uk. One of the sites, http://www.goodnessdirect.co.uk also includes brief descriptions of foods, that may complement descriptions in our articles here.
    Regarding measurement there are two systems that are available – imperial and metric – and you can choose either of them in your profile and in the toolbar above your finished menu (far left side).

  43. Bizgr8

    A delicious combination of vegetables! My quiche flopped – it was uncooked at the end of the 30 minutes baking time ( I wonder if something has accidentally been deleted from the recipe as the cooking time at the bottom says 70 minutes and the recipe says to bake for 30 minutes.) Anyway…I salvaged by starting over with an egg, bit of milk, and scooped in some of the vegetables and some cottage cheese. A scrambled omlet. Did love the flavors!

  44. Bizgr8

    The grocery list says the Quiche recipe makes 8 servings yet the recipe says 16. Sounds like from the comments below that you are going with 16. Even if 2 are eating – it’s not likely to stay fresh for 8 days!

  45. Ossie-Sharon

    Hi, Terry. The soy to which we referred in the presentation is overly processed in undesirable ways, either in the growth (i.e. GMO) or production process. Organic, non-GMO soy made into simple or fermented products such as milk, tofu, and tempeh are fine. You can find non-GMO products at places like Whole Foods, CostCo, Target, Trader Joe’s, and Amazon.com.

  47. Ossie-Sharon

    Hi, cjwoolley. I highly recommend that you use the full Menu Planner application (in “Apps” above) so that you can choose what foods go into your menu, and not worry about any foods or recipes that don’t appeal. The app has a video tutuorial, if you need it.

  48. terry9297

    Why is there soy in this recipe when the video said most soy is processed to be bad for you? Additionally I know that most of the soy in the USA is genetically modified. It is very tough to find non GMO soy. So why is this in the first recipe I look at?

  50. cjwoolley

    This was supposed to be easy. There is not a single thing except water that I have in my cupboard including fluted pan and pastry puff sheets. It will cost me a fortune to follow this diet based on the very first recipe I see.

  51. Ossie-Sharon

    Hi, Scholmes62. If you click on “Apps” above and enter the Menu Planner application, you will see links to a video tutorial and print manual. If you hit any snags, you can get help from Customer Service through the “Contact Us” link below.

  53. Ossie-Sharon

    Hi, WkdTori. You definitely don’t need to use recipes here or cook a lot if you don’t want to. I suggest you use the full Menu Planner application (in “Apps” above, comes with a tutorial) so that you can choose which foods you want to see in your menu.

  54. WkdTori

    I haven’t got time to spend nearly one and a half hours cooking in the morning as I have a child with autism to get ready for school, etc. I have ME & Fibromyalgia so mornings are difficult for me as a normal course with physical pain, stiffness and general sluggishness of body and mind. One of my problems is actually eating a breakfast at all. I know I should but I need to be able to grab something and go to work.

  56. Ossie-Sharon

    Hi, Mjsnyder. No worries – just click on the text, and something will pop up to give you alternatives. If you would still like to make this, just substitute for the eggs with 1 cup (120 g) of chickpea flour) + 1 cup (240 ml) water whisked together.

  60. Ossie-Sharon

    Hi, LauraSmithWebb. You can find them at health-oriented stores, including large chains such as Whole Foods Market, Trader Joe’s, and Sprouts, and even in some warehouse type stores such as CostCo, Target, and WalMart. You can also order them online through Amazon. If you would like to post where you live, I would be happy to find options for you.

  68. Ossie-Sharon

    Hi, Bonnie. Thanks for the heads-up regarding the “Fewer Servings” function – I have passed the comment on to our tech development team.
    With regard to soy in the video, that refers to GMO and overly processed soy. Organic soy milk is fine.

    • RobCockburn

      Likewise! Soya is generally grown as an animal fodder – to FATTEN animals. Also, if you are trying to build muscle, soya has been shown to reduce testosterone production which reduces potential to build muscle – especially as you get older.
      My partner and I both started using soya milk to replace diary. We both exercise regularly – she is a personal trainer!!! After a couple of months both of us had piled on belly fat……which is now coming off again after we ditched the soya.

      Particularly given I am in my 60’s which in itself means testosterone production is much reduced then I am not happy about the number of recipes that recommend soya products

      • Ossie-Sharon

        Hi, Rob. A very important factor in choosing soy products is whether or not it is organic – this can make all the difference.
        Beyond that, people react differently to soy depending on genetics and the form of the soy – for example, many people do better with fermented soy, and some are particularly sensitive to soy milk.
        If you have found that soy doesn’t work for you, there is definitely no need for you to use it in this program 🙂

  79. Ossie-Sharon

    Hi, Rita42. That’s fine. Just go with that.
    The Ready-to-Go menus incorporate favorites among all members from the Menu Planner application, and it could be that the option you described isn’t selected all that often. In general if you prefer to select your own foods, I suggest you try the full application (in “Apps” above).

  80. Rita42

    I’ve been eating3/4c cooked oatmeal with berries with 2% milk for the past 4 weeks . I really like this breakfast, fast and I thought healthy. Why doesn’t your menu list give a similar breakfast. I’m new at this and If I’m eating the same breakfast every morning is it ok….

  89. Ossie-Sharon

    Hi, Diego. Absolutely! To match your breakfast allotment, try 2 6-inch or 1 large tortillas (if you can get organic ones, that’s best of course), an egg, ounce of cheese, and a cup combined of onions, tomatoes, and chili. This will meet all your needs for breakfast, and you don’t need to worry about adding anything else.

  93. Ossie-Sharon

    Hi, michelangelo. Tofu is actually not considered processed; if you can find it organic and sprouted, even better! Quorn is actually gluten-based (with some egg and a particular fungus), and while not ideal, is still less processed and risky than soy-based meat substitutes.

  95. Ossie-Sharon

    Hi, Quintalina. The foods in the video are the most common types found in the marketplace, and tend to be the least desirable. We recommend better, healthier versions rather than just giving them up. In the case of soy, we warn against genetically modified and overly processed soy, whereas organic basic soy products, especially fermented or sprouted, can actually be advantageous to health.

  97. Ossie-Sharon

    Hi, Dallywaters. For a vegan menu, I highly recommend that you use the regular Menu Planner application, and not the ready-to-go menus. In your profile, be sure to select “vegetarian” and “dairy-free” as preferences, and when you use the application, you will get food lists that exclude nearly all animal-based foods (egg products will remain, but they are few and far between, with no need to select them), as well as a vegan-appropriate menu pattern. If you have any questions about it, please do repost.

  100. palomargal

    this recipe has an “or” soy milk, but doesn’t give what the other ingredient is. I’m assuming it’s milk but you know what “they” say about assuming. (3/4/180 ml organic grass-fed or soy milk)

    this is the first time I’ve been on this site.

  103. Ossie-Sharon

    Hi, yougogir. You can definitely have oatmeal for breakfast, but note that the meal would look quite different. This recipe is mostly protein and fat, whereas protein is mostly carbohydrate with a little protein. In your particular menu pattern, you could have a cup of cooked oatmeal with up to a cup of 2% milk, with a serving of fruit.

  107. shorteejo

    This recipe will not work for me. I have mild allergies to soy and milk, plus I am lactose intolerant. Plus it is enough to feed 16 servings. I would only be making breakfast for just myself. I would replace this whole item with an omelet, with 2 eggs, feta cheese ( which doesn’t bother me as much) , and probably spinach in place of eggplant. I would decrease all the ingredients so that I would end up with just one serving.

  112. Ossie-Sharon

    Hi, sgebeline. The foods in the video are examples of the most commonly found versions of popular foods, which are processed, refined, and/or otherwise produced in a manner that diminishes their health value. We encourage you to use better types of these foods rather than give them up entirely.

  115. Ossie-Sharon

    Hi, Betty. A scrambled or fried egg (or substitute) with vegetables and a slice of whole grain “light” bread with a teaspoon of butter would be a simple substitute, and would be in light with diabetic needs. If you can at least get omega-3 eggs, that would be best. We have several recipes that have “simple,” “basic,” “homemade,” and “quick” in the title or key words, and may suit your needs – all of the recipes are appropriate for diabetics.
    With regard to your weight “stand still” (also known as a plateau), I suggest to consider modifications to your physical activity – either add some such as weight training (even just lifting heavy objects such as water bottles and food cans), change your routine to wake up new muscles, or add quick bursts of intense activity (for example, jog 30 seconds for every 5 minutes during a walk – you can do this in front of the TV, too). In addition, try to tune into your hunger cues – if you can’t finish all the food in your menu, don’t push yourself – as long as you concentrate on fruits, vegetables, and sources of calcium, you’ll be fine. If you want to cut back, try to start with the starchy carbs.

  116. bettywolverton1

    this is not a weekday moring dish I might eat it for dinner this is the only dish offerred as a substitute for the pizza slice. 4 of the ingredients are specialty items.I have diabetic cookbooks if you can’t give me a better substitute.I don’t mind cooking but I don’t want to spend all day doing it.I do appreciate being able to express what I need. I have diabetes 2 which I have gotten under control with diet and have lost 30 lb doing it but I’m at a stand still weight wise.suggestions for a substitute Please and thank you. I’ll have to figure out something else for tomorrow it’s midnight here.

    I’ll have to figure something else out for tomorrow.

  117. Ossie-Sharon

    Hi, Dot. The pastry can definitely be frozen to save time during meal preparation. As for portions of the finished quiche, here are a few important tips:
    – You must cook the quiche completely, cool it down, then freeze it. Don’t try to freeze an uncooked quiche. – – Wrap well in cling wrap or place in a large ziplock bag then freeze.
    – You can freeze them in the quiche/tart tin if you prefer but I normally don’t bother.
    – Make sure you place them in safe part of the freezer so they don’t get squashed or damaged.
    – When you reheat it, you may need to cover the top with aluminium foil otherwise it may get too brown.
    – Quiche is best reheated from frozen – allow extra cooking time and cover the top with aluminium foil. If you want to defrost it first, do this in the refrigerator.

  118. perubill

    This is much too complicated for a male who lives alone and does very little cooking. I use low or no fat milk when I have breakfast cereal and eggbeaters when I want to have eggs. What is wrong with fat free milk and egg beaters?

  124. tbrown62

    I agree — too much grumbling here! If too much to do or too complicated, just click on this item on your Menu and REPLACE with another food. That little trick has helped me tremendously when I was out of an item or wanted to eat a different food last minute. This looks like a great recipe, I’m actually making it right now. I do have a question, 1 c of cottage cheese is on the list of ingredients, but recipe doesn’t say to when (or if) to include it. Recipe says “sprinkle” with cheese, but don’t think they are talking about the cottage cheese…how do you “sprinkle” cottage cheese? 🙂 I will add it anyway and see what happens. Hey, it’s good in lasagna, right?

  125. Ossie-Sharon

    Hi, Kimgeri. No worries!!! Those foods are just suggestions. The Menu Planner lists are full of more common foods and their upgrades (i.e., both white and whole grain breads, cereals, and pastas, etc.). If you want to adopt changes, we recommend doing it gradually, just like you should lose weight gradually. This should be as comfortable as it is healthy.
    The fact that many of the “superfoods” are lesser known is part of their advantage – they are less mass-produced and so less manipulated and more nutritious and supportive of health and weight loss/maintenance. If you do decide to try them, the following are a couple of global shopping guides: http://www.trimdownclub.com/shopping-links-for-healthy-foods and http://www.eatwild.com/products/index.html (if you are from the UK, you also have this: http://www.trimdownclub.com/where-to-buy-UK) and http://www.eatwild.org).

  126. kimgeri

    I had no idea that I’d be purchasing items that I’ve never heard of in stores that I have never shopped at. It seems that my embarking on this program is going to change my life in more ways than “healthy”! I’m not sure that I’m ready for this drastic change!?

  129. Ossie-Sharon

    Hi, Pmworker. The video covered popular foods whose most common forms are unhealthy, whereas this program recommends healthy, all-natural versions in the context of a balanced diet, rather than having you give up foods you like. I suggest you use the Menu Planner application to build a menu based on foods you like and avoid the ones that are not good for you personally (i.e. yogurt), and foods that do not require complicated preparation.
    There are a fair number of Clubmembers in a situation similar to yours, and what is recommended is to simply shift the times of your meals to match your schedule; for example, have your breakfast when you wake up after your main sleep, a snack 2-3 hours later, lunch in the middle of your work shift, then another snack, dinner when you get home after work, then a snack before bed. If you are preparing food for other family members, then just eat whatever foods you prepare for the whole family. If you are pressed for time, you can cook meals ahead of time and freeze individual portions for reheating at mealtime; if you can’t really snack at work, then pack hearty soups and fruit-vegetable-dairy shakes in thermoses (we have simple recipes for these). Regarding breakfast, keeping it simple is fine – cereal, toast, eggs, cheese, fruit, etc…

  130. Pmworker

    I am totally confused also. Soy and cottage cheese were described as not good in the video, but here they
    Are. I am also alergic to yogurt and i am not sure where to note that. Also, these breakfast recepies are much too complicated. I am a night shift worker and need guidance on my particular situation. I purchased tbis because the video claimed it was personalized to each persons unique needs.

  131. Deborahjjhayes

    I made a simple variation on this, this morning. 8 eggs, 2 medium sauteed onions, I can mild green chilies, 8 ounces hard cheese, grated. Whip to break the eggs, add the other ingredients.
    Pour into an 8×13 baking dish. Bake at 400* for 30 minutes or until the center is set. It makes a crustless egg casserole. It serves 8. Count=1.5 Protein+.5 Fats

  133. SPUNKY10

    I AM 78 AND ALL THESE FOODS LOOK LIKE TOO MUCH AND TOO MUCH
    TROUBLE. I NEED A SIMPLE MENU THAT I CAN QUICKLY ASSEMBLE.
    PLEASE HAVE SOMEONE WALK ME THROUGH THIS. I NEED TO LOSE JUST
    A FEW POUNDS, BUT MAINLY TO BE ABLE TO KEEP THEM OFF.
    SPUNKY 10

  137. Ossie-Sharon

    Hi, QueenTeeth. Anywhere there’s a Whole Foods Market, Sprouts, WalMart, Target, CostCo or equivalent, or wherever Amazon and health-oriented sites ship. I would be happy to find you something locally. Where do you live?

  140. Ossie-Sharon

    Hi, DavidBrenda, and welcome. The 5 foods to avoid are the least recommended versions of common foods, whereas we encourage use of more natural, nutritious forms. Soy, for example, is fine if organic and not overly processed (as in milk, tofu, or yogurt), and is especially good if it is fermented.

  154. Kbrady

    This type of program takes time and patience. Follow the guidelines of the program and like it says, adjust where you need to but keep your percentage above 80, and you will do fine.

  162. BeckyB

    c’mon girls……too much grumbling here. This is a fantastic diet! Ive been on it for 6 days and have lost 7lbs. You need to experiment and decide which recipes you like and which ones arent your favorites. You need to pay to speak to the nutrionist, very cheap. I spent $350 at Whole Foods last Sunday to get started and its so much cheaper than what I pay for my diabetes medication….well worth it. No bloating, no reflux, blood sugars are great. Im loving this. Its FUN, but takes a lot of time and patience. If you dont have an organic grocery store, Kroger, Giant Eagle…..other markets have organic sections. I used to find SWG bread products in the freezer at both stores. Lets work on our attitudes…I print out a lot of these recipes and dont need to be printing cortisol comments! 🙂 JUST DO IT

  163. janealice

    I thought SWG must be brand name. However, the asterisk after the initials indicated that there was an explanation at the bottom of the recipe. Sure enough, it said “Sprouted whole grain.” Whatever that is! I’m new today to this. I hate to cook, but have been eating only fruits, veggies, nuts, eggs for two weeks. I’ve struggled to lose 5 lbs. Mostly, I toss veggies in a little olive oil and roast them in the oven. Yum. I cook only for myself and don’t eat exotic foods or yogurt. These recipes seem complicated to me, but I’m trying to get away from baked potatoes with butter and garlic roasted hummus. I’m enjoying all of your comments. I,too, suffered through that high-pitched intro. Listened about a dozen times for a minute and finally, months later, joined. Nice that the meal planner video has a man talking!

  164. cmiddaugh

    I am also new to the “Trim Down club” and I find I do have a question about the weekly meal plans. Based on the number of servings in most of these receipes, I will need to substitute servings from a dish already prepared somewhere else (within the next day or so)in my weekly plan in order to use ‘leftovers’. For example, since it’s just my husband and I eating these meals, we’d probably have the healthy veggie quiche for breakfast at least 2 days (maybe 3). Is there a down side to this?

  165. Brewster

    I just joined the Trim Down Club, but I haven’t been able to get to the store to buy the necessary foods. (I can’t drive now due to a shoulder replacement in 7/12.) But I want to get started as soon as possible. Now, I have to wait till I can get my husband to take me to the store. I’m excited that I can finally get rid of my belly fat!

  172. Littlelady

    Hello, I just signed up today. I can answer the beans question, they are to weigh down the pastry and promote even cooking of the pie case before the filling is added. Pre cooking the flan base for a while is called blind baking. Hope that helps. Also, just remembered The beans are usually placed on grease proof paper and the paper sits on the pastry. Some cook shops sell ceramic baking beads, the beans are a cheaper alternative.

  176. ceciliacrexford

    I am a single 73 year old that had a sleeve gastrectomy 10 years ago. I am not able to eat a full meal by the serving sizes that are given here. I also need advice on how to cut down the size of the recipes as they seem to be for families. I am also a diabetic and am supposed to eat 60g protein and 30+g fiber a day and low cholesterol. I wanted to try this for my first breakfast but the serving size range 8-16 does not give me a clue as to how much to eat. Help anyone?

  177. marlynclark

    HI everyone,
    I just signed up today, and have read through the Quick Guide. I also wondered what SWG meant, although I eat Sprouted Whole Grain bread fairly often it didn’t connect for me. Perhaps initials like that should be explained the first few times they are used???? as is done for HFCS = High Fructose Corn Syrup…Just a suggestion that might avoid some frustration.

  179. Sallygirllll

    Hi Everyone! I’m new to the site and this was my first menu item…I never realized what sprouted whole grain was until I read Ickttsandy’s post and googled it – then realized it is a popular bread I enjoy regularly when I remember to buy it. Ezekiel 4:9 is the brand name in the States. I know they also have the wraps as well. I have yet to find the puff pastry however I’m thinking that you could do a quiche with the puff pastry as well? Might not have the same texture but the idea behind it is there. 🙂 THe sprouted whole grains have to be kept regrigerated so you will find the Ezekiel brand imparticular in the refrigerated or frozen section of your grocer! Hope this helps someone … Looking forward to changing up ingredients in my daily routine! Good Luck to you all 🙂

  181. wcharbison

    Since the vegetables are “free” food (I’m not fond of eggplant or mushrooms), it makes sense that we could substitute several other vegetables in place of those we don’t care for. Zucchini, yellow squash and bell pepper would make a great quiche. The vegetables make it more filling as does the cottage cheese and they take longer to digest than plain eggs. Food that digests slower doesn’t convert to sugar immediately thus controlling the blood sugar level and all the other stuff the intro taught us. The only way you’re going to know if something freezes well is to take a piece of it and try it…….then let the rest of us know :o)

  182. lckttsandy

    I found swg and cereal at the whole food store swg stand for sprouted 100% whole grain and that you will see on the box of cereal and on the bread im new to this and its taking me a long time to get start now im just looking for the ingredients and found out when you dont understand a what they are saying goggle the question and it will show you a picture and were you can find it and whats in it so I started to do that cause some of the stuff they are asking for is new to me and I never pay attention to stuff like that in the store I went to the Whole Food Store on poplar and mendenhall 5022 poplar ave call the store number is 901-685-2293. so mean while if just been picking things off the menu that healthy and create my own plan and i also learn that drinking green herbal tea and lime water clean you out all day long good luck everyone Im trying hard to just learn all the wright food to period. and i also found out there lot od good receipt that you can make your self like almond flour its just grid almond and shifted you can type it in and you can the video. i hope this information help someone else.

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