No-Bake Quiche for Lung Disese 🥘
Breath easier with this cheesy, creamy, light & flaky, broccoli "cheese" quiche!
No-bake Broccoli & Cheese Quiche to fight Chronic Respiratory Diseases such as Chronic Inflammatory Lung Disease (COPD), Chronic Bronchitis, Emphysema, and even Asthma! Read on to find out how…
⏲️ Start to finish time: this takes about 25-35 minutes from start to ready to eat.
💵 Cost to make: around $2.75 CDN/$2.00 USD to make a full batch.
🕹️ Difficulty: Medium
No Dairy, no eggs, no wheat, no nuts, no tree nuts, no shellfish, no seafood, no soy, no corn, no added salt, no added oil, no added sugar.
Chronic obstructive pulmonary disease (COPD) is a common lung disease that restricts airflow and causes breathing difficulties. COPD is a terminal life-time disease that gets progressively worse over time and is considered fatal.
WARNING!
For anyone taking diabetes, heart medications, or with kidney disease.
This meal, and all of my other meals, the healthy ingredients can dramatically lower blood sugar and LDL (bad) cholesterol when taken with insulin or heart medications, like statins, so check with your doctor first if you are taking heart or diabetes medications.
People with kidney disease might also get more nutrients than their kidneys can process all at once—consult with a healthcare professional if you’re unsure or afflicted with any of the above.
💊 Additional Side Effects of this meal:
Improved sleep1
Enhanced testosterone in men 2
Antioxidant, Anti-inflammatory, Antimutagenic, and Cancer-preventive 3
Lowered cholesterol 4
Prevent Arthritis 5
Neuroprotective effects 6
…read on to find out more…
🧰 Equipment Needed
A seasoned (steel or cast iron) frying pan
A pot
A metal spatula (or similar: follow your heart…)
A clean spice or coffee grinder
A bowl for mixing the pie shell
A knife
I recommend a casserole dish of some sort to “plate” your quiche, but you could reuse the mixing bowl too.
A serving dish is required for this meal, unfortunately, sorry r/WeWantPlates, see my other recipes if you’re still plateless and hungry…
Nutrition Facts (per quarter slice of pie):
🔥322 Calories
🧈 11.9g Fat
🧂20.9mg Sodium
🌾 38.8g Carbs
🥬 12g Fiber
💪 21g Protein
WARNING: STARCHES!
All the starches (potato, corn, tapioca, rice) are farily processed. Go for cassava or arrowroot to use minimally processed starches that use the whole plant.
You can also consider adding more veggies and reducing the quiche filling so it’s thicker without starches or flours, or using a whole thickener like whole (sweet) potatoes, pureed veggies, or blended oats.
🥣 Ingredients
Makes 2 servings
🍲 Quiche Filling
2 cups cannellini/navy/butter/lima beans
(you could also use edamame or tofu if you’re not allergic)1 tbsp tahini (or 2.5 tbsp almond butter or sunflower butter etc.)
4 tbsp nutritional yeast
⅛ tsp mustard powder
¼ tsp turmeric powder
4 tbsp apple cider vinegar
1 tbsp lemon juice
1 cup water
🥛Slurry to Thicken Filling:
4 tbsp arrowroot/potato/tapioca starch; or 2 tbsp cassava/corn/rice starch or 1 cup of very dry mashed potatoes or ½ cup blended oats—starch is best but it is fairly processed—arrowroot and cassava are the least processed starches here.
6 tbsp water
🥧 Quiche Pie Crust
1 cup oats
4 tbsp flax seeds
1 tbsp pumpkin seeds
1 tbsp nutritional yeast
1 tsp garlic powder
⅛ tsp ginger powder
2 tbsp tahini
2 tbsp apple cider vinegar
2+ tbsp warm water
Veggies
Broccoli
Red onion
Mushrooms—put the mushrooms in the sun, stem up, for about 2 hours, before cooking to increase their vitamin D levels dramatically!7
Mixed bell peppers
Tomatoes or sundried tomatoes
Green onions
Or any other veggies you like
Seasoning A Pan
Before we get started you'll need a steel or cast iron frying pan that's seasoned, or that we will season now.
Seasoning a stainless steel pan:
Link in case the video doesn’t work. There’s also a short video on why seasoning works (like with molecules and junk).
Give the pan an extra good wipe after to remove any residual oil—we don't need oil now! (this works with pots too 😉)
Try to avoid non-stick cookware if you can because even the“new [non-stick] alternatives are also suspected to have similar toxicity.” 8
🔪Directions
Open and rinse your beans to remove any liquid.
Put all of the Quiche Filling items in your pot on medium-low heat.
3. Use a fork (or potato masher) to start mashing up the beans.
When it starts thickening reduce the heat to a simmer.
Now put only the dry crust ingredients in the spice grinder and blend them up.
Add your wet ingredients and start mixing your pie crust dough.
(If the dough is too wet still then add a bit of ground flax seeds until it doesn’t stick to your hands.)
Cover the dough for 3-5 minutes.
If the garlic cloves in the filling are easily mushed against the side of the pot with the back of a fork/spoon: then it’s time to make the slurry!
Mix your slurry, this is arrowroot, but use the thickener you prefer (or puree/add yams/potatoes, etc.). Keep stirring until the starch is fully dissolved (it’ll be hard to stir at first).
Add your slurry to your Quiche Filling—try to keep the slurry on the surface while pouring, so it doesn’t clump up before you can stir it.
Flatten out your dough—use a cutting board and hand-press it, or you could roll it out if you have a rolling pin—or a long smooth bottle, this is hand/palm pressed—then place it in your seasoned pan on medium-low heat.
Cook for only about 3-7 minutes on low heat, then flip and cook for half as long on the other side. You should have a color similar to the picture below, so the dough is still playable yet flaky.
If your dish is the right size it should be easy enough to put the Quiche Shell in the dish, with the darker side of the crust facing down, and press and form it with your fingers. If your dish is too small—like mine—you might have to break it up a bit and press it back together in the dish like I did here:
Put your veggies in the pan and sautee them (use a bit of white wine vinegar to deglaze if needed) then mix the veggies with your Quiche Filling
Fill your Pie crust with the Quich Filling:
Let it cool for a minute or two to firm up a bit. That’s it! Enjoy!
🧂If you absolutely must add salt then try to add it to taste, and in small amounts. The same goes for other “less healthy” additions, but the idea should be to try to limit and eventually remove adding them, over time, when you are ready.
Suggest Sides
A serving of fruits and veggies.
The below chart shows the black dots as regular COPD patients (getting sicker over time) but the white dots are patients who added a single extra serving of fruits and veggies per day.
So I suggest having this with a side of fruit (apples with the skin, strawberries, red grapes, orange, etc.) since I assume you already packed your quiche with veggies.
Please let me know how it turned out, any changes or additions you might have made, and any thoughts 💭 and feedback 📢 is most welcome!
Recipe requests are also welcome! What unhealthy meal do you want to see transformed next?!
🔬The Science
🧪 This section tells you all about the ingredients' scientific effects, from the latest medical research, and cites sources so you can investigate further.
Healthy Plant-Based Foods: Specific studies on specific ingredients being tested for Chronic Respiratory Diseases are still limited or in progress at this time, although there are quite a few studies on COPD and eating more fruit and veggies and less processed foods.
One such study states: ”besides the possible impact of diet quality on COPD risk, these findings provide further evidence for including a healthful plant-based diet on the road map to optimal lung health.”9
Cannellini Beans: Quercetin is a flavonoid in fruits and vegetables including beans. A study from 2015 showed the impact that quercetin, resveratrol, and epicatechin have on Cystic Fibrosis and concluded that they have protective properties.10
Mustard Powder: This study mentions cruciferous vegetables (which mustard seed is, like broccoli or kale) and concludes by saying, “…this study demonstrated that high vegetable intake, without any specific intervention, can identify COPD patients with a higher probability to respond successfully to rehabilitation.”11
Turmeric: This aptly titled study “Highly absorptive [curcumin/turmeric] reduces serum atherosclerotic low-density lipoprotein levels in patients with mild COPD,” is very promising as well.12
Tahini Paste: Unfortunately, I couldn’t find any human trials for COPD on humans. But, there are positive-looking studies with titles such as: “[Sesame] Alleviates Airway Hyperresponsiveness and Oxidative Stress in Asthmatic Mice,”—poor little guys with their tiny inhalers—and “Sesame Oil Attenuates Ovalbumin-Induced Pulmonary Edema and Bronchial Neutrophilic Inflammation in Mice,” but mice and rats ARE NOT people. So you’ll just have to add it for all the other benefits (see any of my other healthy recipes for the benefits) because, until there are human trials there is NOT any substantial evidence for any effectiveness of tahini against COPD, at this time.13
Garlic: Garlic can even help smokers! “Dietary supplementation of garlic, which might be by increasing [nitris oxide] activity, has significantly improved pulmonary functions in smokers.”14
Ginger: This study states that the “results suggest that distinct ginger compounds could be used as [anti-inflammatory] drugs in respiratory infections.” 15 As they are looking to isolate the compounds in ginger and sell them as an anti-inflamitory drug, for lots of money… you can save the money and just eat ginger!
Nutritional Yeast: This study on mice (who smoke heavily & eat a lot of eggs—sounds like short-order cooks I’ve worked with!) seems to be all there is, currently, about nutritional yeast vs COPD and it states that “This study investigated that [yeast extracts] inhibited allergic airway inflammation evoked by [cigarette smoke and egg whites] in mouse airways.”16
Arrowroot/Tapioca/Potato Starch: Resistant starch intake reduces inflammation and shows beneficial effects in Asthma, Cystic fibrosis, COPD17 18
Apple Cider Vinegar: The magic of vinegar. Since most COPD diseases are due to inflammation (in the lungs and airways) we can use the anti-inflammatory properties of ACV! 19
Lemon Juice: “Maintains pulmonary health, prevents arthritis and inflammation; improves immune response.”20 Even arthritis as a bonus!
Mushrooms (Button/Stuffing): Ergothioneine, found mainly in mushrooms, has properties that seem to help fight COPD, although more tests need to be done.21
Bell Peppers: are fairly high in vitamin A & K and a cross-sectional study noted that, “while we observed an inverse association between vegetables intake and lung disease as previously reported, for the first time we show an inverse association between vitamin K intake and vitamin A intake with emphysema.”22
Broccoli: Sulforaphane in broccoli and other cruciferous vegetables like kale, brussels sprouts, mustard seeds, etc. “Our study has demonstrated that [sulforaphane] inhibited the production of cytokines via the TLRs pathway in MDMs from patients with COPD.” 23 So, essentially broccoli helped to suppress the symptoms and side-effects of COPD. This other study on asthma is titled: “Sulforaphane improves the bronchoprotective response in asthmatics through Nrf2-mediated gene pathways.”24
Red Onion: “The current review article therefore indicates possible bronchodilatory and preventive effects of onion and Qt on asthma and other obstructive respiratory diseases. The effects of the plant and its constituents on lung cancer, lung infections, and allergic disorders were also reported both in experimental and clinical studies.”25
Tomatoes: “Our results suggest that a higher intake of leafy vegetables, carrots, and tomatoes may have a beneficial effect against adult asthma.”26
Green (Spring) Onions: “[Green onion] plays a great role in reducing different types of lung disorders [182]. Several experiments have been done by researchers showing the effects of A. cepa regarding this subject.”27
Oats: “Dietary fiber derived from vegetables, fruits, barley, oats and other plant foods can reduce airway inflammation in patients by down-regulating the expression of G-protein-coupled receptors 41 and 43(GPR41 and GPR43) (as indicated by FeNO and neutrophils in sputum).”28
Flax & Pumpkin Seeds: "Patients with asthma and allergic rhinitis may benefit from hydration and a diet low in sodium, omega-6 fatty acids, and transfatty acids, but high in omega-3 fatty acids (i.e., fish, almonds, walnuts, pumpkin, and flax seeds), onions, and fruits and vegetables (at least five servings a day).”29
So to sum it all up: eat more fruits and veggies!
The final note: even adding healthier additions to your normal meals can improve your physical health, but mental and emotional health is just as important, so remember that all forward progress—no matter how small—is progress, so above all else: be kind to yourself.
If I’ve made any mistakes, or something doesn't make sense, or if you want more/less details, please let me know.
Please tell me how it turned out! Did you: try it, like it, hate it, change it, or do something else unexpected???
Thanks for reading! Please subscribe and share! 🙏
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8511346/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6406961/
https://pubmed.ncbi.nlm.nih.gov/24188307/
https://pubmed.ncbi.nlm.nih.gov/34707227/#:~:text=This%20is%20the%20first%20study,a%20less%20desirable%20lipid%20profile.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9862941/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8434037/#:~:text=Bell%20pepper%20fruits%2C%20seeds%2C%20and,neuroprotective%20activities%2C%20and%20have%20a
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213178/
https://pubmed.ncbi.nlm.nih.gov/28913736/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9921620/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9860597/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398833/
https://www.dovepress.com/highly-absorptive-curcumin-reduces-serum-atherosclerotic-low-density-l-peer-reviewed-fulltext-article-COPD
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4320875/#:~:text=Mushrooms%20act%20as%20antibacterial%2C%20immune,are%20found%20as%20dietary%20supplements.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5535343/
https://pubmed.ncbi.nlm.nih.gov/21698672/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769699/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6156521/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9809969/
https://pubmed.ncbi.nlm.nih.gov/38040916/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9862941/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7653990/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7192023/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8091816/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4570035/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8452398
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1974844/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789449/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10997578/
https://pubmed.ncbi.nlm.nih.gov/12391710/