Grow Your Yoga Week One and Zucchini & Sundried Tomato Quiche

Posted on May 5, 2013

Hey hey foodies! I’ll catch you up on this in a later post, but I’ve quit running and gone back to hot yoga. It had been TWO YEARS since the last time I took a class. I’m now 3 weeks in to my membership and feeling like I’ve rekindled my passion for yoga all over again.

Have any of you heard of Grow Your Yoga? Set up by all 60 Moksha yoga studios, for the month of May the intent is to help us expand our practice off the mat by eating mindfully, spending time in meditation, avoiding gossip/spreading positivity, and reaching out to those in need. Each week of the month has its own focus. The first week has been about eating vegetarian, vegan, organic, and/or local.

I don’t have a hard time fitting in green smoothies, fruit, and lots of veggies, but I do have a hard time fitting in extra iron. And, as a recent blood test has shown, I’m quite low. So focusing on fresh ingredients including broccoli, zucchini, and free run local eggs, I made quiche!

DSC03856 Grow Your Yoga Week One and Zucchini _ Sundried Tomato Quiche

Did you know that our bodies don’t absorb all of the iron we consume? And did you know that adding vitamin C to your diet helps boost iron absorption by about 30%? This is especially important to know for vegans and vegetarians: heme iron, found in meat, is very easy for the body to absorb. Non-heme iron, found in plant sources, is much harder for the body to absorb. Making sure to consume enough of it, and pairing it with vitamin C, will help you in making sure you’re getting all that you need. A vitamin supplement with added iron helps, too. In my smoothies, I make sure to add fruits that are high in vitamin C so as to better absorb the iron in my spinach or kale.

Two things that inhibit iron absorption are calcium and coffee. I quit drinking coffee about a month ago, and I really don’t miss it. I try to eat less calcium in meals where the intent is to absorb more iron, and then focus on calcium in other meals.

In my quiche, there is iron in the eggs and broccoli, and there is vitamin C in the yellow pepper. Fun fact: yellow and orange peppers are actually much higher in vitamin C than oranges! So make sure to add them into your dinner (pasta, wraps, stirfry, etc).

The quiche might seem like a lot of work, but I actually spent only about 15 minutes total in prep, including the dough. I was amazed at how quick it was to make, and will be making more in the future!

DSC03858 Grow Your Yoga Week One and Zucchini _ Sundried Tomato Quiche

You know what else has iron in it? Black bean brownies! Yus. I cannot do healthy without dessert. This is Chocolate Covered Katie’s recipe. I followed it exactly, though I used coconut sugar instead of stevia. Amazing!

DSC03852 Grow Your Yoga Week One and Zucchini _ Sundried Tomato Quiche

Back to the reaching out part of Grow Your Yoga: we are raising money for the Maasai Conservation Trust. The fundraiser is intended to help create incentive for the Maasai people to help grow their economy and protect their environment (including endangered species like lions, elephants, and giraffes). If we don’t do something, we could see the extinction of lions in our lifetime. To find out more about the cause, watch this video by Edward Norton:

Grow Your Yoga – Edward Norton speaks about the Maasai Conservation Trust

If you want to donate to the Maasai Conservation Trust, click here.

And if you want to make quiche, follow these instructions:

Zucchini _ Sundried Tomato Quiche
Author: 
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 

Serves: 6-8
 

Ingredients
  • For the crust:
  • ¾ cup coconut oil
  • ½ tsp sea salt
  • 2 cups all-purpose flour
  • ½ cup ice water
  • Extra flour, for rolling out the dough
  • For the filling:
  • Coconut oil for frying
  • 1 large zucchini, diced
  • ½ yellow pepper, diced
  • 1 cup broccoli, chopped small
  • 3 large eggs
  • 1 cup almond milk
  • 1 ½ tbsp all-purpose flour
  • ½ cup cheddar style Daiya shreds
  • ¼ cup sundried tomatoes, marinated
  • Sea salt & black pepper, to taste

Instructions
  1. For the dough:
  2. Preheat oven to 425 degrees.
  3. Put coconut oil & sea salt into a stand mixer. Turn speed to 2 and beat for a minute.
  4. While the stand mixer is still running, slowly sprinkle in the flour ½ cup at a time.
  5. While the stand mixer is still running, slowly add in the ice water. Let the stand mixer run until the dough forms a ball.
  6. On a clean counter, sprinkle some flour and drop your dough down onto the flour. Use a rolling pin to roll dough out into a pie shape. Gently lift dough into a pie plate and press around the plate to shape it.
  7. Bake at 425 degrees for 12 minutes. Remove and let sit for 2 minutes before adding filling.
  8. **Please note: Make sure your coconut oil is solid at room temperature. If it is liquid, freeze it first to make it firm. Otherwise you will not have dough – you will have a goopy, sticky mess**
  9. For the filling:
  10. In a large sauté pan over medium heat, warm the coconut oil. Add in the zucchini, yellow pepper, and broccoli. Stirring occasionally, allow veggies to cook for 10-12 minutes, until golden brown and tender.
  11. Add the eggs, almond milk, flour, Daiya, sundried tomatoes, salt, and pepper to the stand mixer bowl. Fix the bowl with the whisk and let it beat for a minute or two. Set aside.
  12. Assembly:
  13. Preheat the oven to 375 degrees.
  14. Scoop the sautéed veggies into the prepared pie crust and spread out evenly. Pour the egg mixture over top, being careful to spread out the sundried tomatoes.
  15. Put your prepared quiche into the oven and allow to cook for 35 minutes. Let stand for 10 minutes before serving. Keep leftovers in the fridge.

Yes, I’m back! I have more posts for you guys coming soon. I hope all is well, foodies. I’ve missed you!

peace, love, food, _ yoga <3

Char, xo

pixel Grow Your Yoga Week One and Zucchini _ Sundried Tomato Quiche

Categories: Yoga | 6 Comments

6 Responses to Grow Your Yoga Week One and Zucchini & Sundried Tomato Quiche

  1. Mmm I love those brownies and I also LOVE quiche! Moksha is my preferred hot yoga style to Bikram so I’m so glad you’re loving it! I don’t know of many moksha studios in Calgary (there probably are some but I’m not as motivated to do hot yoga in summertime) but when I move back to BC in the fall there’s a studio I know that I will definitely be joining!

    • Hey Anna! There are two Moksha studios in Calgary :) I was looking them up because I thought I might be staying there this summer (but probably not). Now that the weather is really warm, the studio can be extra hot some days, but I would still much rather go than do anything else. So I’m gonna keep at it :) I hope all is well!

  2. I LOVE quiche! This looks so good! So what are your thoughts about eggs as a vegan? Vegan can be a pretty broad title with exceptions of honey, salmon, eggs, etc. I am becoming more vegan (I’m still new to it, so still getting the hang of it) but I will still eat organic eggs and honey. I’ve been curious as to others who are vegan but make these exceptions as well. I would love to hear any thoughts or experiences you have! :) OH and I could never do healthy without dessert either! Those brownies look yummy. I bet they were fabulous with the coconut sugar!

    • Hi Annie! The definition of vegan explicitly states no animal products, but I’m no longer a vegan (http://www.charskitchen.ca/2012/08/an-imperfect-vegan.html). I think it’s more important to focus on the big picture, drop the labels, and just do what works for you. If you feel vegan is right, then do it. If you want to include eggs and honey, I say go for it. Every person is different and we all have different needs. So do you and don’t worry what anyone else has to say :)
      I bought the coconut sugar because you and your sisters were always using it and talking about the benefits! I love it :D

  3. Thanks for your response, Char! Sorry I missed that past post. Good for you! It’s really inspiring to hear you say do what works for you. It’s really amazing that you have the courage to be honest and share your experiences. Despite what some people may think, the experiences you’ve shared help inspire people like me to make changes towards a more vegan lifestyle without fear that I won’t be perfect. I don’t have to claim the title vegan to enjoy vegan foods and try to make a positive impact on this world. What you shared gives me a lot more peace of mind- I eat vegan at home, but I sometimes do stress in social settings. Thank you for being honest about what you do and I hope you are finding more peace and happiness with the small changes you are making. (Though, to be be honest, I think those changes are minimal if 2 times a year! :)) And yay for coconut sugar! It’s a goodie! :)

    • You’re welcome, Annie, and thank you! You don’t have to be sorry for missing the post – I realize not everyone had a chance to read it :) I really appreciate that you appreciate my honesty. It was really hard at first, and it’s a major reason I’ve barely blogged. I didn’t want to deal with the negative comments. But now? I say bring ‘em on. I understand how people get attached to their causes, but I’ve learned that most food (including quinoa, bananas, and various other vegan foods) are actually very unethical. No matter what, if we trace our food back, we will have blood on our hands. So I think it’s important to just do the best that we can. I’m definitely feeling more peace :)
      I’m glad that you’re feeling less pressure to be perfect. Remember that health should be a holistic approach. Your mental health is just as important as your physical health :) Best of luck to you on whichever journey you take! <3

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