swanlogo2.jpg (2420 bytes)Crustless Quiche

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An easy, quick, and delicious dinner. You may substitute any type of vegetable, including any left-overs hanging out in your frig.

  • 2 cups frozen chopped broccoli, thawed, well drained
  • 1 c. low-fat ricotta cheese
  • 1/2 c. low-fat plain yogurt
  • 1/2 c. low-fat milk (or unflavored soy milk)
  • 2 whole eggs
  • 1/2 c. chopped onion
  • 1/4 c. whole wheat flour
  • 1/2 tsp. baking powder
  • 1/2 tsp. salt
  • 1 Tbsp. Dijon mustard
  • 8-10 kalamata olives, sliced
  • 1-2 oz. feta cheese, crumbled
  • 2 Tbsp. Chopped fresh parsley


  • Lightly spray 9 inch pie plate or round quiche dish with non-stick cooking spray. Place veggies and onions in pie plate.
  • Puree ricotta, yogurt, eggs, milk, flour, baking powder, salt, and mustard in blender. Pour over veggies in pie plate. Scatter crumbled feta cheese, parsley, and olives on top.
  • Bake in preheated moderate oven at 350 degrees for 30 to 45 minutes or until wooden pick tests clean. Let stand 10 minutes before slicing.

Makes 4–6 servings.

Serve with another fresh vegetable, fruit salad, and whole grain bread.


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113


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