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I wonder why quiche is belittled as a food for wimps. Quiche actually is a very rich food. And, like apple pie and pizza, it’s a pie. But quiche can be a huge fat, cholesterol, and sodium bomb.

Even though my chickens have made me egg rich, I had not made a quiche in ages until today. It’s not so much the eggs I fret about, it’s the milk and cheese. As I’m sure I’ve mentioned before, the milk and cheese that is easily available around here is of very poor quality, from cows pumped full of hormones and antibiotics. I do buy organic butter. I gave up half and half when I quit drinking coffee. And I sometimes buy organic yogurt. But I never buy milk and cheese.

So, how might one make quiche?

Whole Foods carries some imitation cheeses that are based on almonds. The mozzarella version melts, the package promises. And there’s always soy milk. Just be sure to buy the organic soy milk that contains nothing but soybeans and water. The flavored and sweetened soy milk is full of sugar carbs, and of course you wouldn’t want vanilla in a quiche.

I used the same quiche recipe I’ve been using for 30 years. It’s based on 3 eggs and 2 cups of milk. To that I added the grated almond cheese, cooked spinach, and lots of garlic.

I used my trusty old basic crust recipe, which has one and quarter cups of flour, a quarter of a cup of olive oil, and three or four tablespoons of soy milk.

The quiche was delicious.

Let’s compute the cholesterol. Three eggs at 235 milligrams of cholesterol per egg equals 705 milligrams of cholesterol in the quiche. At eight slices, that comes to 88 milligrams a slice. Eat two pieces, and that’s 176 milligrams, well below your daily allowance of 300 milligrams.

That’s a whole clove of chopped garlic on top of the spinach.

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