Not Just Cooking Recipe: Quiche Cups

Quiche Cups

Recipe by Lisa Small

Servings: 6-12 (2 per person as a meal or 1 as a side dish)

Before you begin, please READ the entire recipe. And remember, the fresher and higher quality the ingredients are, the more delicious and nutritious your Quiche Cups will be! Isn’t that the goal?

Quiche Cups in Pampered Chef Muffin Pan

PREP & PRO TIPS

1. Preheat Oven to 375^o F.
   
2. Prepare muffin pan (stone muffin pan works best), but if you don’t have stone, use metal with paper cupcake liners (preferably the unbleached kind). If using a metal muffin pan, use a cookie sheet to place the muffin pan on top of when placing in the oven. See Variation on page 3.
3. For Best results use:

·      Stone muffin pan

·      Metal cookie sheet to place muffin pan on in oven (whether you use a stone or metal muffin pan)

·     To grease the pan, use Coconut oil or a non-aerosol Ghee or Avocado oil spray. If you need to, you can use butter. Avoid Vegetable oil and oils like Wesson, Mazola, Crisco, Canola oil, Grapeseed oil, Olive oil.

·      EGGS that are cage-free/free-range and pastured, soy-free, and organically fed

·     Raw MILK or grass-fed cream or half & half (always avoid Ultra-pasteurized dairy products) *

·     Use raw CHEESE or cheese made from grass-fed cows*

·     Organic vegetables & herbs

·     Instead of buying grated cheese which has additives, buy a block of cheese, and grate it yourself

·      Use organic herbs and fresh, if possible – Usually the ratio from dry to fresh herbs is 1 Tbsp chopped fresh herbs to 1 tsp dried herbs but in this recipe, you can add more fresh herbs

·      Use pink Himalayan salt or Celtic sea salt instead of white table salt

 

*Raw cheese can be purchased at Whole Foods, Martindale’s Natural Market in Springfield, PA, Trader Joe’s, supermarkets like Giant, and sometimes you’ll find it at Lidl’s and Aldi’s. If you really want to go all out, go to DiBruno Brothers on 9^th St. in South Philadelphia. You can also purchase raw cheese (and many other high-quality foods/ingredients) from The Family Cow, a Mennonite family-run organic farm in Chambersburg, PA. Order online and pick up at your local drop-off point.

 

 MODERN INGREDIENT & FOOD CONCERNS

Factory farming has become an acceptable form of farming in our culture, though many people are unaware of its negative and harmful effects on humans, animals, the environment and the atmosphere. This is because it’s not natural. And all those who are so concerned about global warming or climate change should look at factory farming as a  culprit. However, too many of their lobbyists are lining the pockets of politicians therefore it's unlikely that factory-farming will go away. 

What is a factory? What is a farm? Are they synonymous? The phrase, “factory farming,” is actually an oxymoron. The two words alone mean opposite things and together they contradict each other. 

A FACTORY is an industrial facility that not only puts profits over people and animals, but it also produces GMO (Genetically Modified Organism) food products. Remember Dolly?  These and other foods are laden with pesticides, herbicides, fungicides, hormones, antibiotics and a load of other unnatural chemicals and elements. And many of the animals in a factory live in their feces and urine and become sick and unhealthy (that's why they give them antibiotics which is then transferred to us when we consume their dairy and eat the meat). Ever heard of "antibiotic resistance?" Oh, there's so much to say about this.

       A FARM used to be a place where animals would roam free and eat grass, bugs, and hay. No chemicals were used on the land. Certified Organic farms are supposed to be that way still, though it's been discovered that some farmers who claimed to be organic were not operating under the proper certified organic standards. Our government makes it very expensive for farmers to have an organic certification which is why many farmers gave it up. Before synthetic pesticides like those created and patented by Monsanto, all farms were organic which was so much better for people. Organic farmers don't use synthetic pesticides (they use pesticides but only natural ones like lady bugs which eat aphids, raw milk which keeps plants healthy so that they won't be overcome by disease and pests). A FARM is meant to be natural habitat for animals but we've done so much damage that we've depleted the soil of necessary nutrients and overloaded with synthetic chemical pesticides. Land with healthy dirt, grass, trees, bugs, etc., is ideal for healthy animals to roam which is why God made it that way. It's man who has been destroying it and that on purpose. It's not accident. Animals need the earth to get a species appropriate diet, get exercise, fresh air and sunlight. It's unnatural to them to be locked up in over-crowded cages inside factory facilities which sadly is where many animals are living (and dying). This is the dark side to farming. 

       Did You Know? 

Pests are not attracted to healthy plants. They are, however, attracted to sick
 and diseased plants. 

Lets Get Started

INGREDIENTS

1. 12 large eggs (if eggs are small in size, use 2 small for one large)
2. About ¾ cup Milk, half & half, cream, or any combination (you can also use sour cream - I haven't tried this recipe with water but it should be ok - just reduce the amount and use 1/4 cup)
3. 1/2 tsp each: Basil, oregano, thyme, parsley, or any combination (if using fresh herbs, use about 1 ½ to 2 tsp chopped of each)
4. 1 clove garlic, finely chopped
5. 1 tsp pink Himalayan salt (more or less to taste)
6. 4 oz (about 1 cup) shredded cheese (sharp cheddar, gruyere, provolone or any combination) 
7. A variety of chopped vegetables, whatever you like (the greens can be chopped but don’t have to be, just pat them down inside the muffin cavity). Here are some ideas:

o   Broccoli

o   Peppers (any color)

o   Greens (Spinach, kale or any other)

o   Zucchini

o   Onion

o   Tomatoes

o   Scallions

 Optional:     1. Freshly grated pepper, to taste.

     2. Grated parmesan cheese or any grated hard cheese (use about 1/3 to 1/2 cup, or to taste, which can be mixed into the egg mixture and/or sprinkled on top during the last 10-15 minutes of baking.

DIRECTIONS

1. Preheat Oven to 375^o F.
2. Prepare muffin pan by greasing each muffin cavity with coconut oil, non-aerosol ghee or avocado oil (use parchment or waxed paper to grease the pan if not using a spray.  TIP: Do not use olive to grease a pan or when cooking. Use it only for cold or room temperature applications. Also, do not use a paper towel to grease a stone pan otherwise it may leave fibers in the pan).
3. Before beginning, place desired combinations of vegetables in each muffin cavity. You may want to add the chopped garlic in each cup or add it to the egg mixture). You can be creative and make a variety or make them all the same.
4. Crack all eggs into large mixing bowl and whisk well.
5. Add ingredients 1-5 and whisk again.
6. Pour egg mixture over the vegetables and cheese. While pouring be sure the garlic is being evenly distributed (you can also add the garlic to each cup to avoid the garlic sinking to the bottom of the mixing bowl).
7. OPTIONAL: Mix in about ¼ -1/2 cup of grated parmesan (or any grated hard cheese) OR sprinkle on top of some or all the cups during the last 10-15 minutes in the oven. You could sprinkle on the parmesan before baking but just know the tops will get brown.
8. Place the stone/pan on top of a cookie sheet and bake for 35 to 40 minutes. The edges (and tops) may get a little golden or brown. To test them, use a cake tester. If it comes out clean, they’re done. Do not overcook.
9. ENJOY! 
10. Refrigerate any leftovers, if there's any left!  

·      NOTE: These also freeze well in plastic freezer bags – just make sure they’ve cooled off before placing in a freezer bag.

Variation

If you’d rather make one whole quiche, use a round baking stone, a cast iron round skillet or a large deep dish pie plate. Be sure to grease the bottom and side of the pan.

How I make my Quiche Cups

I place the chopped onions in all the cavities. Then in one row I add chopped broccoli. In another row I add peppers, in another row I add zucchini, and in another spinach. Then I add the cheddar cheese on top of the vegetables, enough to cover the vegetables and then some. Top it with a tomato slice and sprinkle on some scallions. Sometimes I add grated parmesan cheese, sometimes I don’t.                                                                                                                                          

Photo Credit: Lisa Small

Copyright © 2023 Lisa Small’s Not Just Cooking - Small Talk with Rich & Lisa Blog, All Rights Reserved.