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Broccoli and cheese quiche

When I was a young child, my mum had to force me to eat broccoli. I could spend hours at the table starting at my plate, until she eventually gave up! I countered this by telling my kids that broccoli was baby trees, until the novelty wore off!


Broccoli is part of the cabbage family and is usually boiled, steamed or each raw. Whatever way you eat this vegetable, it possesses various health benefits.

High in dietary fiber, broccoli is also high in vitamin C and various other nutrients such as 3,3'-Diindolylmethane that has been shown to provide anti-viral, anti-bacterial benefits. Broccoli also contains the compound glucoraphanin, which can be processed into an anti-cancer compound sulforaphane when broccoli is eaten raw. Broccoli is also an excellent source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.

A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer. Broccoli consumption has also been shown to be beneficial in the prevention of heart disease.


1 cup sliced fresh mushrooms
1 cup chopped onions
1 cup chopped broccoli
5 eggs
1/3 cup miracle whip or light mayonnaise
1/3 cup milk
1 cup grated cheddar cheese
1 pack frozen shortcrush pastry



 1. Pre-heat oven to 180-degrees C.

2. Cook vegetables in skillet sprayed with cooking spray on medium heat 5 minutes or until crisp-tender, stirring occasionally.

3. Beat eggs, dressing and milk in medium bowl with whisk until well blended. Stir in vegetable mixture and cheese; pour into rolled pie crust. Place on baking sheet.

4. Bake 40 to 45 min. or until centre is set and top is golden brown. Let stand 10 minutes before cutting to serve.


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