House Calls

SPR 2019

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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h o u s e c a l l s { spring 2019 } 17 MAKE IT HEALTHY Quiche The fix: "There are many adjustments one can make to create a healthy, tasty version of quiche," says Morgan. She suggests swapping the heavy cream out for skim Fairlife milk (see "try this" below) or regular 1% milk. "Next, keep the cheese but trade the processed meats for additional vegetables, and cook veggies in spray oil instead of butter before putting them into the pie pan to help reduce the caloric and saturated fat content of the dish." Adding vegetables will up the meal's fiber content, which translates to a more satisfying dish without the saturated fat found in meat. "You're getting plenty of protein from the eggs, milk, and cheese, so meat isn't a must here," says Morgan. Finally, search the web for alternative crust ideas—easy-to- find recipes include whole- wheat, cauliflower, and even quinoa varieties. Try this! "Fairlife milk—a brand carried by most grocery stores—is a good option for quiche because it's ultra-filtered," says Morgan. "That means it's higher in protein, which makes it thicker than regular milk and thus a good substitute for heavy cream." Fluffy, flaky quiche—a French egg flan that can be served warm or chilled—is often a shining star at spring fêtes, whether it's an Easter Sunday celebration or an alfresco baby shower. Though eggs are a smart choice for brunch—and many quiche recipes incorporate nutrient-dense veggies like onion, asparagus, peppers, and more—other ingredient staples of the dish are diet busters. What's the problem? Many quiche recipes contain heavy cream, which, according to Jillian Morgan, adds saturated fat and extra, unnecessary calories to the dish. They're also often packed with processed meats like bacon and sausage, which compound the saturated fat dilemma and add excess sodium to the meal. "Saturated fat can increase blood cholesterol levels, which, in turn, can promote plaque buildup in the body's vessels, upping a person's risk for a cardiac event," says Morgan. Meanwhile, sodium can contribute to elevated blood pressure and/ or fluid retention, which can lead to poor heart health, pain, or mobility issues. Finally, quiche crust is often high in processed, refined carbohydrates that are less filling than whole grains and can cause a spike in blood sugar. The result: One slice of bacon quiche (containing cream, bacon, cheddar cheese, and more) from a popular chain restaurant contains roughly 930 calories, 79g total fat, 41g saturated fat, and 900mg sodium. 79g total fat

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