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Kitchen Creation: Vegetable Quiche 

By Marni Sumbal 

Primarily, I believe that both health and performance/fitness should be the driving forces for choosing the foods that we choose to put into our body. If you are providing your body with a variety of nutrients to support optimal health and reduce risk for disease, it is likely that your performance will improve because metabolic processes will be supported by a good balance of vitamins and minerals. If you are energized by efficient metabolism, you will likely be able to take your training to the next level and body composition changes will become evident. Ultimately, when you find that right balance between diet and exercise, your body will become an efficient machine.

Sometimes the easiest way to adopt more heart-healthy habits is to prioritize health over body composition. When eating for health, you will find yourself wanting to gravitate toward more whole, quality foods packed with nutrition rather than becoming obsessed with calories, grams and percentages.

To tell a person that they can only have two snacks per day and cannot eat past 7:30 p.m. would be silly if that person was seeking fruits and veggies for snacks. However, if the second afternoon snack was a candy bar and the 9 p.m. snack was a bowl of ice cream or bag of chips, more often than not it will be more beneficial to a person to make heart-healthy substitutions rather than trying to eliminate the calorie-dense choices altogether.

Focus on food for the prime reason that it helps nourish our body, and it will become quite simple to prioritize certain foods that you know will provide your body with a variety of nutrients. Once you create this foundation, there becomes a lot more wiggle room when it comes to enjoying occasional treats and not feeling so overwhelmed by the many food products available to consumers.

There are so many different ways you can experiment with vegetables, fruits and other whole foods to make your own creations, much like I did with my quiche recipe. Never lose sight of not only enjoying what you put in your body but also the work that goes into making a unique creation.


quicheAsparagus, Zucchini and Mushroom Quiche with Brown Rice Crust


  • 1/2 cup brown rice (cooked)
  • 1 Tbsp part-skim ricotta
  • 1 whole egg, 1 egg white
  • Pepper, cumin seeds, chili powder
  1. Preheat oven to 450 degrees. Spray a glass casserole dish with non-stick spray or coat with oil.
  2. Scramble all ingredients in bowl and pour into dish.
  3. Cook for 5-7 minutes, or until crust is brown on edges and firm to the touch.
  4. Turn down oven to 350-degrees.


  • 4 large mushrooms (sliced)
  • 1 small zucchini (sliced)
  • 2 large Roma tomatoes
  • 1/2 medium onion sliced
  • 1 large clove garlic (sliced)
  • 8-10 spears asparagus (cooked and chopped)
  • Spinach (handful)
  • 4 eggs (1 whole, 3 whites)
  • 1/8 cup skim milk + 1-2 Tbsp
  • 1/4 cup shredded cheese (either as a topping or inside quiche)
  1. In large bowl, combine all ingredients (except onions) and mix well. Add additional 1-2 Tbsp milk if you can't seem to wet all of the ingredients. The liquid should not be higher than the veggies. The eggs will rise in the pan to form a quiche so it's ok if the veggies are not submerged in liquid. Tip: if you are wanting to make this for kids or someone who is not a big fan of veggies (yet! ), use the cheese as a topping as seeing the cheese will make the meal look more exciting rather than mixing in the cheese.
  2. Pour mixture on crust and press down firmly. Sprinkle onions on top.
  3. Bake for 30-40 minutes or until egg mixture is firm.

Marni Sumbal, MS, RD, is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. She is a USA Triathlon Level I Certified Coach, Ironman finisher and an Oakley Women ambassador, and she has contributed articles to a number of triathlon organizations, such as Lava Magazine, Triathlete Magazine, and To contact Marni, email, visit or become a fan of TriMarni Coaching and Nutrition on Facebook.

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.