RECIPE: Quick Grab Mini Quiches

Do you know the Muffin Man? He’s quite rotund. So fill your muffin pans with something healthier, tasty and custom made!

These mini quiches are great to grab and go! And they keep for several days in the fridge.

Nosh on these instead of a high sugar ‘protein’ bars!


Whisk together 6 eggs and a Tbsp of filtered water.  Add a dash (~ tsp) of salt and pepper to taste, and a Tbsp of milk or olive oil if you like.   Then choose your green, choose your cheese from list below, or add you own combination (add onions, mushrooms, hot sauce, ham, tofu or bacon if you like)

2 cups of your green and 2 cups of the cheese you choose:

Spinach + Cheddar

Arugula + Parmesean

Green Peppers + Feta

Chives + GoatCheese

Broccoli + Mozzarella


5-6 small eggs

1/4 chopped red onion

2 cups chopped greens

1/2 cups cheese

1 Tbsp water + optional olive oil or milk

1 tsp sea salt

1/4 tsp pepper

Pour mixed concoction into a lightly greased 12 muffin pan

Bake on 350 for 30 minutes, then let cool for 10 minutes, if you can stand the wait!


Photos ganked from and

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Madeleine Vanstory attended Duke University and began her post-graduate journey at The Elaine Clark Center working with special needs children. She went on to work as a Clinical Research Scientist running clinical trials for the CDC and developing medical devices for Welsh Allen, Abbot Labs, Roche and Johnson & Jonhson Her work included non-invansive cervical cancer detection, continuous diabetic glucose monitoring, non-harmful infant bilirubin level detection and studying Vitamin C's anti-aging effects on the skin. Madeleine attended Medical school at The Brody School of Medicine at East Carolina University and completed a residency in Family Medicine at Moses Cone Hospital in Greensboro NC. Dr. Madeleine Vanstory is a board certified Family Physician who has practiced all over the world. She has lead medical missions in Kenya and Honduras. She has participated with Operation Smile in Russia, she has patients in North Carolina, Maine, Oregon and New Zealand. Dr. Vanstory has worked the medical tents in the Marine Corps marathon in Washington DC and at the Kona Ironman World Championships. And Dr. Vanstory has marched with the Surgeon General promoting "Exercise is Medicine" at the World Congress Sports Medicine Conference. Disillusioned by the current health care system and armed with the realization that culture, nutrition and emotional well-being have a profound impact on health, Dr. Vanstory now motivates clients and patients to discover the healthiest versions of themselves through humor, counseling in her "Upgrade Your Health" Wellness Program.

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