Summer = corn, am I right??!
But does anyone else think corn gets a bad rap? Why is that?
I mean, true, there’s a lot of processed crap that can be made from it (think high fructose corn syrup that’s probably in 90% of pantry items). And, since it’s so widely used, it tends to be a heavily sprayed/modified/pesticide-laden crop. But I’m not down for dissing on the real corn, I just try to be more mindful of where it comes from, and try to go for organic when I can. For instance, summer farmer’s markets…also known as my happy place.
Corn also has some major perks, especially for your mood. It’s a great source of B vitamins, especially Thiamine and Niacin, which are essential for a healthy nervous system, of which, (the brain is a key component). There’s also a healthy dose of manganese, a mineral that’s also linked to healthy brain function.
It’s also full of fiber and is a great source of lutein and zeaxantan, two of the most beneficial phytochemicals for eye health (my latest obsession!).
These pretty little mini quiches are full on summer with their sweet corn, crisp zucchini, and herby basil…all fresh and full of flavour. Quite possibly the perfect wedding or baby shower food?!
Give them a try and let me know what you think in the comments below! I’d love to see your pretty creations too, so take a picture and #insightfulbite !
| Corn, Zucchini and Goat Cheese Mini Quiches | Print |
- 1 tablespoon coconut oil, plus more for greasing your muffin tin
- ½ cup diced yellow onion
- 2 cloves garlic
- 1½ cups corn kernals, either from 2 small ears of corn, or frozen.
- 1½ cups diced zucchini, about 1 medium
- ¼ teaspoon salt
- generous pinch of pepper
- 6 eggs
- ½ cup milk of choice, I use unsweetened almond milk
- ½ cup crumbled goat cheese
- ½ cup fresh basil, thinly sliced into ribbons
- Generously grease a muffin tin with coconut oil, or oil of choice, and set aside.
- Preheat oven to 375 degrees fahrenheit.
- In a large frying pan, melt the coconut oil over medium heat. Once melted, add the onion and garlic. Let that cook while you dice the zucchini and then add that to the pan as well.
- Add the corn kernels to the pan, along with a generous pinch of salt.
- Cook, stirring regularly for 5-7 minutes, until the onions are translucent, the zucchini has softened, and the corn has turned bright yellow.
- While that's cooking, whisk the eggs, almond milk, salt, and pepper in a medium sized mixing bowl. Gently mix in the basil and goat cheese, along with the corn and zucchini mixture from the pan.
- Scoop the egg mixture into the greased muffin tin, filling each one almost all the way to the top.
- Bake for 17-20 minutes, or until puffed up and firm in the centre when you jiggle the pan.
- Let rest 5 minutes before gently removing from the pan, and then serve warm.
Store leftovers in an airtight container in the refrigerator for up to one week.
I just made these and I’m trying not to eat the entire pan… They would be perfect for a brunch with friends!
Thanks Haley!! I totally agree! Brunch is my favourite!!