June 13, 2025

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Spinach & Tomato Quiche

A fluffy, cheesy crust-less quiche filled with sautéed spinach, juicy tomatoes, herbs, and hearty ground beef.

Ingredients

3 large eggs½ cup fresh spinach, chopped

¼ cup cherry tomatoes, halved

⅓ cup shredded cheese (cheddar, Gruyère, or mozzarella work great)

2 Tbsp heavy cream

1 Tbsp butter

¼ tsp garlic powder

¼ tsp onion powder

4 oz ground beef

1 tsp extra virgin olive oil (for finishing)

Salt and pepper, to taste

Macronutrients

Protein: 38g

Fat: 45g

Carbs: 5g

Preparation

Preheat the oven to 350°F (175°C) and lightly grease a small pie dish or ramekin with butter (from the 1 Tbsp).

In a skillet over medium heat, melt the butter (1 Tbsp). Add ground beef (4 oz) and cook for 3–4 minutes until browned. Add chopped spinach (½ cup) and sauté for an additional 2–3 minutes, until wilted. Season with a pinch of salt and pepper. Remove from heat and let cool slightly.

In a bowl, whisk together the eggs (3 large), heavy cream (2 Tbsp), garlic powder (¼ tsp), onion powder (¼ tsp), and shredded cheese (⅓ cup). Fold in the sautéed beef and spinach mixture.

Pour the egg mixture into the prepared baking dish. Arrange halved cherry tomatoes (¼ cup) on top.

Bake for 35–40 minutes, or until the center is just set and a knife inserted comes out clean.

Let cool for 5 minutes before serving. Drizzle olive oil (1 tsp) over the top just before serving for extra healthy fat.

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Seed Oils: Why are they bad? (Part 1)

by Bob Kaplan

"For nearly a century, replacing saturated fats in the diet with polyunsaturated fats, such as linoleic acid, has been a cornerstone of dietary advice for Americans and those abroad. Following findings by Ancel Keys and others in the late 1950s and early 1960s, the American Heart Association recommended reducing saturated fats and cholesterol intake. These recommendations were first issued in 1961 and institutionalized, replacing saturated fats with polyunsaturated fats to manage cholesterol levels and reduce the risk of coronary heart disease. This advice coincided with an increase in the consumption of seed oils, also known as vegetable oils. “Considerable amounts of saturated fat are present in whole milk, cream, butter, cheese, and meat,” the AHA committee explained. “In contrast to the above food fats, many natural vegetable oils, such as corn, cotton and soya, as well as the fat of fish, are relatively low in saturated fats and high in fats of the poly-unsaturated type.” This coincided with a substantial increase in the consumption of polyunsaturated fats (Figure 1)."

Figure 1 | Trends in US dietary fat sources

Adapted from Rizek et al., 1974, and Zero Acre, 2022.