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Serves 3-4

To start:

  1. Frozen 9-inch pie crust (no extra pie pan required), no thawing necessary
  2. 3-4 eggs (depending on size of eggs), well beaten
  3. Approx. 4 oz. of grated cheddar or swiss cheese (can get pre-grated cheese in packages)


  1. Thaw one small frozen package of chopped spinach in microwave according to instructions.
  2. Saute 6-8 oz. of mushrooms in butter or olive oil on low-medium heat (may purchase pre-washed and pre-sliced), so they are slightly cooked (approx. 4 minutes).

Putting it together:

  1. Pre-heat oven to 375 degrees.
  2. Mix filling with beaten eggs and most of the cheese. Season with salt and pepper and mixed herbs, according to taste. Pour evenly into pie crust. Sprinkle layer of cheese on top.
  3. When oven is ready, bake for 40 minutes or until a fork comes out “dry” when middle of quiche is pierced.

Cool for 10 minutes before serving.

Serving suggestions:

With a green salad at lunchtime, with additional vegetable, or/and with soup. Or enjoy as a nutritious snack or take a piece in with you for lunch the next day!

Other quiche filling ideas (mix and match!)


Canned artichoke hearts (well-drained)

Par-boiled broccoli

Imitation crabmeat

Canned crabmeat


Crabmeat and mushroom quiche!


Serves 4-8

This is always a big hit!

To start:

1. 1 16-oz. can artichoke hearts, drained

2. A jar of regular or light mayonnaise, out of which you willuse 3 oz. or so

3. Any type of pre-grated Parmesan cheese – you will use anything from 1-2 ounces, depending on how cheesy you like it!

Putting it together:

1. Pre-heat oven to 375 degrees.

2. Mix ingredients together in any over-proof dish ending with liberal sprinkling of parmesan on the top.

3. Bake uncovered for 30 minutes, or until bubbling!

Leave to cool for 15 minutes before serving.

Serving suggestions:

Serve as an appetizer with pita chips, vegetable chips, or any other type of chips.


Variation of artichoke dip. Substitute 2 6-oz. cans of cooked crabmeat. 


Serves 4-8

To start:

1. 3 oz. of regular or light sour cream

2. 3-oz of regular or light mayonnaise

3. Horseradish sauce in a jar, out of which you will use 1 tbsp.,more if you like it spicier!

Putting it together:

1.Mix it all together.

2. Add salt and pepper to taste

Serving suggestions:

1. With any type of chips

2. With baby carrots or cut broccoli or other vegetables


If you have access to a Trader Joe’s, check out their exotic mushroom mix (in the frozen vegetable section). Here are some omelette filling ideas:

Exotic mushrooms (cooked) with cream cheese

Artificial crab or canned crab with brie cheese

Blue cheese and avocado