Friday Fuel – Friday 16th August, 2019

Aug 16th, 2019

Category: Nutrition

Friday Fuel – Friday 16th August, 2019

We had a lot of yummy recipes presented for the 19.3 challenge so for the next few Fridays, we will share them with you.

Perhaps you can add them into your food prep for the week?


Paleo Broccoli Quiche with Bacon

This Paleo broccoli quiche is easy to make and perfect as a make-ahead breakfast or to bring to brunch! It’s loaded with caramelized onions, savoury sautéed broccoli and crisp bacon, plus has a secret “cheesy” ingredient while remaining dairy-free!

Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings 8 servings


1 Paleo Pie Crust recipe baked for 7 minutes (until just set) OR Sweet Potato Crust(for Whole30)*
5 slices bacon, cooked and crumbled, OR cooked ham, if preferred
3 Tbsp cooking fat of choice bacon fat, coconut oil, ghee, etc, divided
3-4 cups fresh broccoli florets chopped into small bite-size pieces (2 small-ish bunches)
1 small onion sliced thin
2 cloves garlic minced
Sea salt to sprinkle on onions and broccoli
1/2 tsp sea salt for the egg mixture
6 large eggs
1/3 cup canned organic coconut milk full fat is ideal, though you can get away with the light version
2-3 tbsp nutritional yeast***
1/2 tsp mustard


RECIPE NOTE: PREP TIME does not include the time needed to prepare your selected crust.

Preheat your oven to 200 degrees. Cook your bacon until crisp and set aside to drain.
In a separate skillet, heat 2 Tbsp bacon fat or cooking fat of choice over low heat, add the sliced onions and stir to coat. Sprinkle with salt, and continue to cook over medium-low/low heat for 15 minutes, stirring to avoid burning, until a deep golden colour**
Meanwhile, heat the remaining Tbsp of cooking fat in a separate skillet over med heat (I used the skillet where the bacon was cooked) and add the broccoli. Toss to coat and cook for about a minute, add the garlic and continue to stir and cook until the broccoli is bright green and slightly softened and garlic is soft, then remove from heat.
Drain excess fat from caramelized onions and add them to the broccoli and garlic.
In a large mixing bowl, whisk or blend together the eggs, coconut milk, nutritional yeast, salt and mustard
Fill the partially baked crust with the broccoli mixture plus the cooked and crumbled bacon, then pour the egg mixture over the top, careful not to let it overflow.
Bake in a 200-degree oven for about 25-30 minutes until centre is set. You may need to use a foil tent to avoid over-browning the crust halfway through.
Allow to sit at least 15 minutes before slicing and serving. Enjoy! Store leftovers covered in the refrigerator for up to 4 days.

Recipe Notes
*If you opt for a sweet potato crust, follow the instructions in the linked recipe for pre-roasting the crust prior to adding the filling.
**This might take longer if you keep the heat very low. The lower and longer the onions cook, the better they truly caramelize.
***Nutritional yeast is a seasoning that’s Paleo & Whole30 friendly, has a “cheesy” flavour and adds flavour plus a nutritional boost to many recipes!


Today’s WOD



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