No-Bake Quiche for Lung Disease 🥘

Breath easier with this cheesy, creamy, light & flaky, broccoli “cheese” quiche! Read the research below to learn the science behind it, or just jump to the recipe!

Full of healthy protein without soy or gluten: vegan, WFPBnO, healthy whole food ingredients, backed up by the latest medical and scientific health data research.

Recipe Overview

As usual with all the recipes:
no dairy, no eggs, no wheat, no nuts, no tree nuts, no shellfish, no seafood, no soy, no corn, no salt added, no oil added, no sugar added, no coconut.
Using only minimally processed or proven safe foods from scratch.

World Health Organization:

World Health Organization:

“Smoking and air pollution are the most common causes of COPD. People with COPD are at higher risk of other health problems.

COPD is not curable but symptoms can improve if one avoids smoking and exposure to air pollution and gets vaccines to prevent infections.”

https://www.who.int/news-room/fact-sheets/detail/chronic-obstructive-pulmonary-disease-(copd)

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Nutrition Facts Table

Seasoning a stainless steel pan:

⭐The Full No-Bake Quiche Recipe⭐

No-Bake Quiche for Lung Disease 🥘

Chef Rob

No-bake Broccoli & Cheese Quiche to fight Chronic Respiratory Diseases such as Chronic Inflammatory Lung Disease (COPD), Chronic Bronchitis, Emphysema, and even Asthma!

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 20 minutes mins

Total Time 25 minutes mins

Course Breakfast, Comfort Food, Dinner, Lunch, Main Course, Side Dish, Snack

Cuisine French

Servings 1 people

Calories 322 kcal

Equipment

• Skillet
• Fork
• Mixing Bowl

Ingredients

  

🥣 Ingredients – Makes 2 servings

🍲 Quiche Filling

• 2 cups cannellini/navy/butter/lima beans you could also use edamame or tofu if you’re not allergic
• 1 tbsp tahini or 2.5 tbsp almond butter or sunflower butter etc.
• 4 tbsp nutritional yeast
• ⅛ tsp mustard powder
• ¼ tsp turmeric powder
• 4 tbsp apple cider vinegar
• 1 tbsp lemon juice
• 1 cup water

🥛Slurry to Thicken Filling:

• 4 tbsp arrowroot/potato/tapioca starch; or 2 tbsp cassava/corn/rice starch or 1 cup of very dry mashed potatoes or ½ cup blended oats—starch is best but it is fairly processed—arrowroot and cassava are the least processed starches here.
• 6 tbsp water

🥧 Quiche Pie Crust

• 1 cup oats
• 4 tbsp flax seeds
• 1 tbsp pumpkin seeds
• 1 tbsp nutritional yeast
• 1 tsp garlic powder
• ⅛ tsp ginger powder
• 2 tbsp tahini
• 2 tbsp apple cider vinegar
• 2 + tbsp warm water

Veggies

• Broccoli
• Red onion
• Mushrooms—put the mushrooms in the sun stem up, for about 2 hours, before cooking to increase their vitamin D levels dramatically! why?
• Mixed bell peppers
• Tomatoes or sundried tomatoes
• Green onions
• Or any other veggies you like

Instructions

 

🔪Directions

• Open and rinse your beans to remove any liquid.
  
• Put all of the Quiche Filling items in your pot on medium-low heat.
  
• Use a fork (or potato masher) to start mashing up the beans.
  
• When it starts thickening reduce the heat to a simmer. Starting to thicken already!
  
• Now put only the dry crust ingredients in the spice grinder and blend them up.
  
• Add your wet ingredients and start mixing your pie crust dough. (If the dough is too wet still then add a bit of ground flax seeds until it doesn’t stick to your hands.)
  
• Cover the dough for 3-5 minutes.
  
• If the garlic cloves in the filling are easily mushed against the side of the pot with the back of a fork/spoon: then it’s time to make the slurry!
  
• Mix your slurry, this is arrowroot, but use the thickener you prefer (or puree/add yams/potatoes, etc.). Keep stirring until the starch is fully dissolved (it’ll be hard to stir at first).
  
• Add your slurry to your Quiche Filling—try to keep the slurry on the surface while pouring, so it doesn’t clump up before you can stir it.
  
• Flatten out your dough—use a cutting board and hand-press it, or you could roll it out if you have a rolling pin—or a long smooth bottle, this is hand/palm pressed—then place it in your seasoned pan on medium-low heat.
  
• Cook for only about 3-7 minutes on low heat, then flip and cook for half as long on the other side. You should have a color similar to the picture below, so the dough is still playable yet flaky.
  
• If your dish is the right size it should be easy enough to put the Quiche Shell in the dish, with the darker side of the crust facing down, and press and form it with your fingers. If your dish is too small—like mine—you might have to break it up a bit and press it back together in the dish like I did here. (Having a round dish makes things easier for sure! But it’s 30 seconds otherwise.)
  

Cooking the Veggies

• Put your veggies in the pan and sautee them (use a bit of white wine vinegar to deglaze if needed) then mix the veggies with your Quiche Filling
  
• Hint: you can place your Quiche dish in the empty pan to keep it warm
  
• Filling should be nice and thick and stick to a spoon when sideways or even upside down… if not cook longer or add more veggies or slurry.
  
• Fill your Pie crust with the Quich Filling:
  
• Let it cool for a minute or two to firm up a bit. That’s it! Enjoy!
  

Notes

Suggest Sides

 

• A serving of fruits and veggies.
  The below chart shows the black dots as regular COPD patients (getting sicker over time) but the white dots are patients who added a single extra serving of fruits and veggies per day.

 

So I suggest having this with a side of fruit (apples with the skin, strawberries, red grapes, orange, etc.) since I assume you already packed your quiche with veggies.

Keyword affordable vegan recipes, cheap vegan recipes, corn free, dairy free, easy, healthy, no added salt, no added sugar, no added sugars, no coconut, no nuts free, no oil, no shellfish free, no soy, no treenuts free, plant based quiche, wfpb, wfpbno

🧂If you absolutely must add salt then try to add it to taste, and in small amounts, mostly to the ketchup or any dipping sauces you might use after tasting it. The same goes for other “less healthy” additions, but the idea should be to try to limit and eventually remove adding them, over time, when you are ready.

After a few weeks of not eating a SAD diet your tastebuds reset and you’ll notice the natural sodium in foods, check out the great article, and subscribe to, Michael Corthell on Substack.

The Science – Sources

Please tell me how it turned out! Did you: try it, like it, hate it, change it, or do something else unexpected???

If I’ve made any mistakes, or something doesn’t make sense, or if you want more/less details, please let me know in the comments.