Latin Dishes with Strong African Roots

How has African Culture Influenced Latin American Dishes? Latin Dishes with Strong African Roots Highlighting some of our favorite plates to honor the uncredited ways African roots have deeply influenced Latin American culture and cuisine.

By: Johanna Ferreira | (@cup_of_johanna)

The deeply ingrained anti-Black racism that still very much exists in Latin America is the central reason why the African influences that have significantly impacted our cultures still often go ignored. There is even erasure regarding the African roots behind many of our staple cuisines. "The Caribbean, Central and South America are vastly influenced by African cuisine," says Dominican-American Chef and Culinary Instructor Irbania Tavares. "This all originated with the European slavery trades before African-influenced foods, such as Sancocho, Mofongo, Tacu Tacu, and Feijoada, became national dishes in the Caribbean and Latin America." Everything from West African techniques to spices largely influences our cuisines, which Tavares believes is essential to embrace and acknowledge. 

"Understanding where the dishes that we love and enjoy so much come from creates a connection and deeper appreciation of the food we eat," she adds." It also creates respect for the culture that contributed to it. The African Diaspora left an immense influence in Latin America and in any other country they were enslaved."

Culture • Food

10 Latin American Dishes Influenced by African Culture  

African culture influenced most Latin American dishes. Latin American countries are areas once colonized by Europe. They enslaved over 11 million Africans in Latin America. Thus, Africa influenced social, racial, economic, and cultural diversity and culinary diversity.

Mangu (Mashed Plantains)  Dominican mashed plantains – one of Dominicans' most beloved dishes and base of "Los Tres Golpes" – are our gastronomy's most complete and complex breakfast. And if you want to make one that delights any Dominican, here is my "secret" best mangu recipe.

Mofongo Puerto Rican dish Mofongo is a Latin American dish. Mofongo is made ‌of mashed plantains, mashed green plantains with garlic and vegetables. Chicharron (fried pork skin), chicken chunks, or shrimp are folded before shaping the food into a mound. Mofongo originates from the Angolan slaves

Mogo -   What is mogo? Mogo, also known as cassava or yuca, is a root vegetable. It is similar to a potato but has a little more texture and a slightly sweet, nutty taste. You can enjoy mogo boiled or mashed as chips and, of course, in this chili mogo recipe! If you’ve ever had chili paneer, this is pretty similar, except instead of cubes of fried cheese, we have chunks of crispy cassava.

Rondon - Run down, also referred to as rundown, run dun, rondón, fling-me-far, and fling mi for, is a stew dish in Jamaican cuisine and Tobago cuisine. The traditional Jamaican dish is eaten in several Latin American countries that share a coast with the Caribbean Sea. 

 Vatapa -  is an Afro-Brazilian dish made from bread, shrimp, coconut milk, finely ground peanuts, and palm oil, kneaded into a creamy paste. It is a common food in the North and Northeast regions of Brazil and is usually accompanied by white rice. The vatapá was introduced in Brazil by the Yoruba people under the name of Sheba-tapa.

 Tacu tacu - is known across Latin America. Its ingredients, rice, and beans, are a staple food rooted in slavery. The black slaves loved to cook bean stews. In Peru, slaves fried leftover rice and beans with lard to make tacu tacu.

Okra soup -Okra soup is another Latin American dish from the Garifuna region in Trujillo, Honduras. It is a root soup, where the main ingredient is the African vegetable okra. 

Spicy Tacnena The spicy tacneña is one of the most delicious tripe-based dishes and nutritious that we can find in all the gastronomy of Peru. Spicy Tacnena was born on cotton and sugar cane farms in the Sama Valley, in Peru, where African slaves lived. During slavery, slave masters gave them the inferior parts of the animals they owned. From these, the slaves and later the Garífuna community made recipes such as chicken foot soup, pig’s foot, pig’s head, pig’s tongue, fried giblets, chicharrones, and Chihara.

Mondongo is a common Latin American dish made by cooking a soup whose main ingredient is ox tripe. Mondongo soup is seasoned with pepper, onion, garlic, tomato, and aromatic herbs. Mondongo is in the African Kikongo language, meaning “intestines, entrails of a certain animal.

Tamales is also one of the Latin American dishes that use African cooking techniques. Corn flour is mixed with lard, meat, and stew, then sealed in the shape of a square for cooking. Latin Americans use banana leaves like Africans to seal dishes that require concentration of flavor, moisture, and consistency, being cooked slowly. In the Mississippi Delta, African Americans developed a spicy tamale called the hot tamale that is made from cornmeal instead of masa and is boiled in corn husks.

Snookums’s Okra Soup Recipe

INGREDIENTS

2 tablespoons olive oil

1 large onion, chopped

1 medium green bell pepper, chopped

2 cloves garlic, minced

2 cups fresh or thawed frozen corn

2 cups thawed frozen lima beans

1 cup diced fresh Roma tomatoes

1 (28-ounce) can diced tomatoes

4 cups vegetable broth

Kosher salt

tap here

Freshly ground black pepper

2 tablespoons unsalted butter

2 1/2 cups sliced fresh or thawed frozen okra (if using fresh, slice into 1-inch pieces)

1 teaspoon ground ginger

1/2 lemon

Steamed rice for serving (optional)

INSTRUCTIONS

Heat a large gumbo pot or Dutch oven over medium-high heat. Add the oil, onion, bell pepper, garlic, and sauté until the vegetables soften. Mix in the corn, lima beans, and Roma tomatoes. Add the canned tomatoes, vegetable broth, and a generous pinch of salt and pepper and stir. Turn down the heat to a simmer, covered, for about 20 minutes.

In another saucepan over medium-high heat, melt the butter. Add the sliced okra and ginger, season with a little salt and pepper, and stir. Squeeze the half lemon over the okra (the lemon juice will help cut some of the slime). Sauté, stirring occasionally, for 3 to 4 minutes. Turn off the heat.

Once the broth mixture has simmered for 20 minutes, add the okra. Taste and add salt and pepper if needed. Cover and cook for an additional 10 minutes. Stir the soup, then serve over rice (or enjoy it without).

Arroz con Glandules' The main components of arroz con gandules are rice and pigeon peas. The key to the delicious flavor of this and many Puerto Rican recipes is aromatic sofrito, which is a blend of green peppers, onion, garlic, sweet Caribbean peppers known as ajis dulces, and recao (or culantro). Sofrito is the most essential ingredient in Puerto Rican cooking. 

Prep Time 30 minutes Cook Time 20 minutes

Ingredients

• 2 tbsp olive oil

• 2 garlic cloves 

• 1/2 white onion

• 1/2 red onion 

• 1/2 red pepper 

• 1/2 green pepper 

• 1 cup of cubed salchichón 

• 2 tsp of Loisa Sofrito 

• 1 Can of green pigeon peas y drained 

• 1/2 cup of tomato sauce 

• 3 to 4 olives 

• 2 cups of medium-grain rice 

• 2 cups of water 

• 1 tsp Loisa Organic Adobo

• 1 tsp Loisa Organic Sazón 

• 1 teaspoon Loisa Organic Oregano

• 5-7 leaves of culantro  

• For the Tostones 

• 1/2 tsp Loisa Sal Marina

• 1/2 tsp Loisa Organic Ground Black Pepper

• 1/2 tsp Loisa Organic Garlic Powder 

• Cilantro for garnish

Directions

1. heat 2 tbsp of olive oil over medium heat in a large pot.

2. add the mashed garlic cloves with the onions and peppers once the pot is hot.

3. Add 1 cup of salchichón, 2 tsp of Loisa Sofrito, 1 can of green pigeon peas, 1/2 cup of tomato sauce, and 3 to 4 olives. Stir well for about 2 minutes or until all ingredients are incorporated.

4. add 2 cups of medium-grain rice and boil 2 cups of water. Stir very well for 1 minute.

5. Add your Loisa Adobo, Sazón and Oregano.

6. Let the boil uncovered for about 10 minutes; do not stir the rice until most water evaporates.

7. Reduce the heat to low; now you can stir the rice once; place the cilantro on top, cover the pot, and cook for about 20 minutes until all the water is absorbed and the rice is cooked.

8. Turn off the heat, uncover the pot, and remove the cilantro.

9. Serve with fresh cilantro on top and some tostones y Fuacata !!

Unfortunately, there's a gap of knowledge to be filled when it comes to how descendants of enslaved Africans have shaped Latin American cuisine. Our Spanish colonizers really went out of their way to erase African and Indigenous communities from our history, which is why they are often left out of historical contributions altogether. To honor the uncredited ways that Africa has deeply influenced Latin American culture and cooking, we highlighted a few popular Latin American traditional dishes with strong African roots worth taking pride in.

SEE AFRICAN TODAY

https://seeafricatoday.com/culture/10-latin-american-dishes-influenced-by-african-culture/

Polynesian Hospitality the Luan Celebrating African American Pacific Islanders

 The dominant image of a Pacific Islander includes light skin and straight or wavy hair — but that's not how everyone from the region looks. Allure spoke to 10 Melanesian women about their experiences with colorism and anti-Blackness and how we can broaden the world's view of what an Islander looks like.

https://travel4foods.blogspot.com/2012/10/hawaiian-traditionalfood.html

Gaiety reigns at an easy-going Polynesian luau. Traditionally, everyone samples the exotic foods with his fingers (though chopsticks or forks are permissible) and ti leaves substitute for cloths on the table or ground. (No ti leaves? Use fens or matting instead.) 

Your luau can include any number of these dishes from Trader Vic's of Oakland and San Francisco, or if you are in Chicago, Three Dots and a Dash.  I want to try the PuPu Plater. 

The name pū-pū is a Hawaiian word for appetizer.

Pu pu platter is a staple of American Chinese restaurants, consisting of a platter filled with various small dishes and appetizers. This platter is believed to have been introduced to North America from Hawaii via Don the Beachcomber and Trader Vic during the 1940s and 1950s.

A typical pu pu platter often includes spare ribs, chicken wings, egg rolls, fried wontons, crab rangoon, skewered beef, fried shrimp, and beef teriyaki. At the center of the platter, there is a small hibachi grill, and the fire can be used to reheat individual appetizers or make them more well-done.

Everything must be cooked before because the grill can only do so much. 

Mass flowers everywhere- exotic blooms or garden flowers that don't wilt too quickly -- daisies, mums, carnations. In the centerpiece, group tropical fruits with flowers.

ISLAND FEAST 

(Mother Bessie's Better Homes & Garden's Holiday Cook Book, 1969)

Rumaki (Water Chestnuts with Chicken Livers)

Kona Chicken

Steamed Rice

Batter-fried Shrimp with Sauces

Chinese Peas with Water Chestnuts

Waikiki Salad

Raspberry Sherbert with Coconut 

Beach Boy Punch (under 18 non-alcoholic)

TEQUILA JET PILOT

Blanco Tequila, Italian Amaro, Grapefruit, Lime, Cinnamon

ROYAL HAWAIIAN

London Dry Gin, Almond Orgeat, Lemon, Pineapple

Rumaki Ingredients:

1 ½ cups teriyaki sauce

½ teaspoon minced garlic

½ teaspoon minced fresh ginger root

12 ounces fresh chicken livers, halved

1 (4 ounce) can water chestnuts, drained and sliced

12 slices bacon, cut in half

1-quart oil for frying

Directions

In a medium bowl, mix together teriyaki sauce, garlic, and ginger root. Place chicken livers and water chestnuts in the mixture. Marinate in the refrigerator for at least 2 hours.

Heat oil in a large, heavy saucepan to 375 degrees F (190 degrees C).

Wrap each half slice of bacon around one chicken liver half and a slice of water chestnut. Secure by skewering with small skewers or toothpicks.

Carefully lower skewered wraps into the hot oil in small batches. Deep fry for 3 to 4 minutes or until bacon is evenly brown and of desired crispness. Remove from heat and drain on paper towels.

Kona chicken recipe

INGREDIENTS

3-lbs boneless skinless chicken breasts

1⁄2 cup gluten-free soy sauce (I use San-J Wheat-Free Tamari Soy Sauce)

1⁄2 cup chopped green onion

1⁄2 cup water

1⁄4 cup dry white wine

1⁄2 cup honey (find a substitute for honey if diabetic) 

DIRECTIONS

Season chicken with salt and pepper and place in a 3 1/2 quart crockpot.

Combine onions, soy sauce, wine, and water; pour over chicken.

Cover and cook on low for 3 to 4 hours.

Remove chicken from pot.

Arrange on a broiler pan.

Brush with honey.

Broil until golden brown, brushing with honey several times.

Grill instead of broil, if desired.

Batter-fried Shrimp with Sauces

(I will keep it real and use this recipe influenced by a New Orleans Fried Shrimp.)

It’s as quick as anything to make deep-fried shrimp! Prep Coatings: Prep the seasonings and flour mixtures (per recipe below). Marinate: Using buttermilk and seasoning, marinate the shrimp for 30 minutes. Bread Shrimp: Dip shrimp in flour mixture, being sure to coat thoroughly.

Cook in Cast Iron: Slowly place shrimp at 350F for 2-3 minutes, rotating every minute and a half.

For more pictures on how to complete this recipe, keep reading.

Stir-Fried Snow Peas and Water Chestnuts - Omnivore's Cookbook

Stir-fried snow peas and water chestnuts are some of my favorite spring vegetable dishes. It’s colorful, with vibrant green, orange and white. It’s sweet, like the fragrance of newly blossomed flowers. It’s crispy, like the warm wind that touches my face.

• Servings: 2

• 1 tablespoon peanut oil
• 3 cloves garlic sliced
• 1 small carrot sliced
• 1.5 cups water chestnuts peeled and sliced

Waikiki salad recipe ingredients INGREDIENTS

2 (3 ounces) packages of cream cheese softened

1⁄3 cup Miracle Whip

1 (8-ounce) can of pineapple tidbits and juice be reserved

3 -4 boneless chicken breasts, cooked and diced

1 cup slivered almonds

1 1⁄2 cups of seedless grapes, halved

DIRECTIONS

In a medium bowl, beat cream cheese until fluffy. Mix in Miracle Whip and 2 tablespoons of reserved pineapple juice.

Stir in pineapple tidbits (I sometimes use 2 cans if I want more pineapple), chicken, almonds, and grapes.

Chill until serving.

Great on Hawaiian rolls or on top of Bibb lettuce. (I will opt for the lettuce)

ADD-IN IDEAS: maraschino cherries, mandarin oranges, cilantro, macadamia, walnuts, or pecans instead of almonds

BEACH BOY PUNCH

Beach Boy Punch is a simple mixture of juices and ginger ale. It is the perfect crisp drink to include at any family gathering.

BEACH BOY PUNCH INGREDIENTS

1-quart Cranberry Juice

1 pint (16 oz) orange juice

2 quarts ginger ale

Juice of 2 lemons

This Beach Boy Punch recipe comes from our Nanna Anna’s very own cookbook that she typed, yes, typed out for us in 1998!! 

CURRIED OXTAILS

 The deep, rich flavors of a traditional spice paste fortified with curry leaves and curry powder are beautifully combined with the hearty taste of slowly stewed oxtails. Serve with rice or lontong  (an Indonesian traditional rice dish), and a little Pickled Fruit Salad or Mango Sambal on the side. 

SPICE PASTE

1-inch piece of ginger

1 stalk lemongrass

1 medium onion coarsely chopped.

6 cloves garlic

2 fresh red or green jalapeno chilies, seeded.

1 tablespoon chili garlic sauce

1/4 cup of water

 

1 medium potato

1 medium carrot

1/2 small jicama

2 pounds oxtail, cut into segments.

2 tablespoons cooking oil.

2 tablespoons curry powder

2 cinnamon sticks

10 dried curry leaves (optional)

1 can (13 ½ oz.) unsweetened coconut milk

3 cups water

¼ cup soy sauce

1 tablespoon packed brown sugar.

Mint leaves

 

Getting Ready

1.      Thinly slice ginger and bottom 6 inches of lemongrass. Place in blender with remaining spice paste ingredients and process until smooth.

2.      Peel potato, carrot, and jicama. Cut potato into 1 ½ inch chunks, carrot, and jicama into small cubes.

 

Cooking

1.      In a large pan, parboil oxtail in water to cover for 5 minutes; pour into a colander and let drain.

2.      heat oil over medium-low heat until hot in the same pan. Add the spice paste and cook, stirring, until fragrant—6 to 8 minutes. Add curry powder, cinnamon sticks, and curry leaves.

3.      Return the oxtails to the pan, stir them, and coat them with seasonings. Add coconut milk, water, soy sauce, and brown sugar. Bring to a boil; reduce heat, cover, and simmer until meat is tender, 1 ½ to 2 hours.

4.      Add vegetables to meat; cover, and simmer for 30 minutes or until all vegetables are tender when pierced.

5.      Ladle into bowls and garnish with mint leaves.

6.      Makes 6 servings.

CURRY LEAF

Curry doesn't grow on trees. It's a seasoning blended from many spices. So, what, then, is a curry leaf? It is the shiny dark green leaf of a South Asian plant that smells a lot like curry when it's crushed (though the resemblance is purely coincidental since the plant is not related to any of the curry species. 

Curry leaves figure prominently in South Indian and Malaysian cooking. You can sometimes find fresh ones in Indian markets, but you're more likely to find them dried. To release their aromatic essence, crush them in a mortar and pestle or grind them in a spice grinder.  

From India To Thailand, a Guide To the World’s Curries

Characteristics: Caribbean curries, unlike in India, are generally prepared with pre-made curry blends high in turmeric. They often include cumin, paprika, cardamom, garlic, and fenugreek. Those are then made into a paste or powder, added to a protein, and marinated before cooking. The powder is also added to the pan before cooking, creating popular dishes like curry goat and curry chicken.

“Jamaicans, we like to see that bright yellow,” says Hugh Sinclair, a native Jamaican who goes by Chef Irie and hosts “Taste the Islands” on public television in South Florida.

You’ll find this curry style throughout the British West Indies, varying slightly from island to island. But places like the Cayman Islands (which used to be part of Jamaica) and other islands nearby will have very similar styles.

Origins: Jamaica’s curries were heavily influenced by British colonial rule, and as such, they’re based more on pre-made curry mixes than anything families make themselves. That said, once slavery was abolished and Indians came to the islands to work in the sugarcane fields, more Indian-style curries became prevalent. So, while the traditional Jamaican curries are more popular, you can find Indian styles throughout the country.

“In Jamaica, we have a large Indian population, and in Indian households, they’re making their own curries,” says Sinclair. “They’re mixing the spices in real-time when cooking the dishes like in mainland India.

Characteristics: Traditional Indian curries are generally based on coconut milk with a salt or acid component like lime juice, garlic, ginger, tomatoes, onions, and two spices, usually turmeric and curry leaves, sometimes cumin. Further inland, dried coconut replaces coconut milk, and you’ll find other meats like chicken used instead of fish. Coastal Indian curries will be more coconut milk and turmeric-based, with a yellowish color. Inland curries use more tomatoes and are redder in color.

“Even in India,” Irani warns, “you’ll find three different people arguing over what a curry should be.”

Origins: Curry was primarily developed in southern parts of India, and though you might see recipes for North Indian curries, this is more just a generic term for sauce-based dishes from that region. As Irani said, it’s really only one dish, not an entire collection of dishes. And definitely not a spice blend. Initially, it didn’t have much in the way of tomatoes, onions, garlic, or ginger. Still, when Europeans came to India, they brought those ingredients, simultaneously borrowing and helping to develop food in another land.

Vegetarian Stuffed Acorn Squash

Thanksgiving Day in 2024 was a special occasion for my family, as it was the first time in twenty years that we were all together in one city and state. Previously, we used to be scattered across different locations like California, Florida, Germany, Georgia, Maryland, and Chicago. This year, my oldest son was able to join us, which was a great addition.  I used to have dinner with friends and host small parties while my family visited their respective families (divorce does that). However, this year was different, and we could all enjoy the holiday together.

Dani's  art project, she built a "Lego Cockatoo."

Cozy, vegetarian acorn squash stuffing for Thanksgiving.

 I’m really excited to share this recipe with you. Roasted acorn squash halves topped with herbed stuffing make a delicious holiday-worthy main dish. It’s the perfect option if you’re serving vegetarian and gluten-free eaters.

Ingredients:

2 Whole Acorn Squash

Simply Nature Organic Extra Virgin Olive Oil

Salt and Pepper to season the squash

3 tablespoons Countryside Creamery Sweet Cream Salted Butter

2 Stalks of Celery, chopped

1 Small Yellow Onion, chopped

3 Cloves Garlic, minced

2 teaspoons Stonemill Ground Sage*

1 teaspoon Stonemill Rosemary Leaves*

1 teaspoon Stonemill Thyme Leaves*

1 teaspoon Stonemill Paprika

1 teaspoon Stonemill Sea Salt

1/2 teaspoon Stonemill Ground Black Pepper

1 Box Chef’s Cupboard Tuscan Seasoned Sourdough Stuffing*

1/3 cup Southern Grove Dried Cranberries

1/3 cup Southern Grove Chopped Pecans

2 Green Onions, sliced

1 ½ cups Chef’s Cupboard Vegetable Cooking Stock

2 Simply Nature Organic Cage Free Brown Eggs, slightly beaten

Acorn Squash Stuffing

Directions:

Preheat oven to 425 degrees and line a baking sheet with parchment paper.

Microwave the acorn squash for 2 minutes to soften slightly before cutting each in half. Scoop out the seeds to create a hollow in the center of each.

Lightly brush each squash half with olive oil, season with salt and pepper, and place the squash face on the prepared baking sheet. Roast for 20-25 minutes or until tender, but not mushy, when pierced with a fork.

Prepare the stuffing by heating the butter in a large pan over medium heat. Add the celery, onion, and garlic, and season with sage, rosemary, thyme, paprika, salt and pepper. Cook for 3-4 minutes until veggies are starting to soften.

Remove from heat and add one complete package of Chef’s Cupboard Tuscan Seasoned Stuffing, dried cranberries, green onions, and pecans. Stir to combine.

Add vegetable stock and egg, stirring to combine.

Spoon stuffing mixture into roasted acorn squash halves. Return to the oven to continue roasting at 425 degrees for 10 minutes until the stuffing is browned and the squash is caramelized.

Recipe courtesy of @phenomenalphoods.

Arugula, Grilled Radicchio & Cherry Salad

https://www.nuggetmarket.com/recipes/1239/arugula-grilled-radicchio-and-cherry-salad/

 

Arugula, Grilled Radicchio & Cherry Salad

A citrusy vinaigrette, tart cherries, and crumbled goat cheese bring out the best in the charred radicchio and endive in this flavor-packed dish.

Ingredients

2 heads radicchio, cut into sixteenths

3 heads Belgian endive, halved

¼ cup balsamic vinegar

½ cup olive oil, divided

1 orange, zested and juiced

1 lemon, zested and juiced

1 bunch chives, chopped

1 bunch tarragon, chopped

5 ounces arugula

1 pound cherries, halved and pitted

Salt and pepper, to taste

2 ounces goat cheese, crumbled

Preparation

Combine the radicchio and endive in a work bowl. Add the balsamic vinegar and ¼ cup olive oil and toss to coat. Let marinate for 15 minutes.

Heat the grill to medium-high heat. Grill radicchio and endive until just charred, about 1 minute per side. Remove from grill, arrange on a platter or sheet pan in a single layer, and place in refrigerator to cool.

Combine orange and lemon juices and zest in a small sauce pot. Reduce by half and cool to room temperature. Whisk in the chopped herbs and remaining olive oil to make the vinaigrette.

Remove the cores from the grilled endive and radicchio. Combine the radicchio, endive, arugula, and cherries in a large work bowl. Toss with the desired amount of vinaigrette and season to taste. Garnish with crumbled goat cheese.

Arugula & Pear Salad with a Balsamic & Sherry Vinaigrette

 Arugula and pear Salad with a Balsamic and Sherry Vinaigrette

Last month, while at the Nugget Market in Sacramento, California, I picked up some recipe cards that caught my attention. They looked delicious, and I decided to try them all to discover new foods and salads as I continue my journey of managing diabetes through a healthy diet. Since 2022, I have managed to lose 40 pounds in a year, and my A1C is at a normal level of 5.6.  It has not been without sacrifice I am not a vegan, I still eat protein and am mindful of not being anemic.

This simple salad of peppery arugula, sweet pears, fresh goat cheese, and candied pecans gets even better with a flavorful homemade vinaigrette.

Ingredients

Vinaigrette:

1 small shallot, minced

½ teaspoon minced garlic

2 tablespoons Dijon mustard

3 tablespoons balsamic vinegar

1 tablespoon sherry vinegar

½ tablespoon honey (omit and use a substitute)

¼ teaspoon salt

¾ cup extra virgin olive oil

Salad:

1 pear

5 ounces of baby arugula

1 cup candied pecans

Vinaigrette, to taste

4 ounces chèvre

Preparation

To make the vinaigrette, combine all the ingredients except the olive oil in a work bowl and whisk. Whisk in olive oil to emulsify.

For the salad, cut a pear in half, remove the core, and slice it into thin wedges. Combine pear wedges, arugula, and pecans in a work bowl. Toss with vinaigrette to taste and arrange on serving dishes. Top with crumbled chèvre.

Extra dressing can be stored in the refrigerator for up to 7 days.

Vegan Cauliflower Roast

Thanksgiving Recipes Will Appeal To Everyone At The Table

Looking for a plant-based entree everyone will love? This flavor-packed cauliflower roast might steal the show with its savory blend of seasonings and the sweet, spicy, and umami balance of Fly by Jin Zhong Sauce. Nugget Market is my favorite.

INGREDIENTS

1 head cauliflower

1 tablespoon sesame oil

4 tablespoons vegetable oil

2 cloves garlic, chopped

2 tablespoons sesame seeds

1/2 teaspoon turmeric

1 teaspoon salt

1/2 cup Fly by Jing Zhong Sauce

PREPARATION

Preheat oven to 350

Remove the outer leaves from the cauliflower, leaving the head intact. Combine sesame oil, vegetable oil, garlic, sesame seeds, turmeric, fennel seeds, and salt to form a paste. Rub the paste evenly over the surface of the cauliflower head, pressing into all the nooks and crannies.

Place the cauliflower on a lined baking sheet and roast for 40 minutes. Baste liberally with Zhong Sauce and return to the oven to glaze for about 10 minutes, until just tender,

To serve, slice cauliflower roast into slabs or cut into florets.

Balsamic-Glazed Roasted Cauliflower

A whole roasted cauliflower makes for a fantastic vegan main dish. This one is roasted around extra veggies and has a slightly sweet balsamic glaze. It's easy to throw together and will leave you feeling full, not heavy. Win!

Vegan Sweet Potato Pie

@Kat Wirsing

This sweet potato pie is extremely good, thanks to an oat pecan crust and a creamy, spiced filling. Look for vegan marshmallows to top it, or keep it simple with your own vegan whipped topping using coconut cream.

Ingredients

FOR THE CRUST

Cooking spray

1 1/2 c. pecans

1/2 c. old-fashioned oats

1/2 c. dark brown sugar

1/2 tsp. ground cinnamon

1/4 tsp. kosher salt

1/2 c. melted coconut oil

FOR THE FILLING

1 (15-oz.) can sweet potato purée

1 c. almond milk

3/4 c. dark brown sugar (substitute diabetics Pyure Organic Brown Sweetener ) 

2 tbsp. cornstarch

1 tsp. pure vanilla extract

1 tsp. ground cinnamon

1/2 tsp. kosher salt

1/4 tsp. nutmeg

1/4 tsp. ground ginger

FOR THE TOPPING

1 (13.5-oz.) full-fat coconut cream, refrigerated (Taste of Thai works best)

3 tbsp. powdered sugar (omit if you are diabetic)

Pinch kosher salt

Pyure Organic Brown Sweetener | Brown Sugar Substitute | Zero Carb, Zero Sugar, Zero Calorie | Measures and Bakes Like Brown Sugar | Plant-Based for Keto...

Banana Flax Pancakes

I woke up this morning craving pancakes; since I'm on this diabetic diet, I'm trying something new for breakfast. I have a couple of bags of flaxseed and flaxseed flour. I need the fiber, so I found this recipe from Kristen McCaffrey I'm trying this morning. 

 Meet Kristen McCaffrey August 21, 2023

Hi, I'm the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy, easy-to-prepare, and absolutely delicious food. Meal planning is my secret weapon, and I hope to make mealtime more manageable for you with our tried and tested recipes and foolproof meal plans. These tasty Banana Flax Pancakes are nutritious, filling, and a great way to make healthier pancakes that still taste great.

▢ 1 ripe banana, mashed

▢ 2 eggs

▢ 1/4 tsp vanilla

▢ 1/16 tsp cinnamon (or nutmeg)

▢ 2 tbsp flaxseed meal

ADD TO MEAL PLAN…What is this Healthy, Low Carb, and vegetarian

Instructions

1. Mash the banana in a bowl.

2. Whisk in the eggs, vanilla, and cinnamon/nutmeg.

3. Stir in the flaxseed meal.

4. Heat a nonstick skillet over medium-high heat. Pour in batter, and once it begins to bubble and firm up on the edges, flip and cook on the other side for around 1 minute.

African American Food Culture

 by William Frank Mitchell (Author)

foodandwine.com

The Original Innovators PHOTO: ORIANA KOREN

Like other Americans, African Americans partake of the general food offerings available in mainstream supermarket chains across the country. Food culture, however, may depend on where they live and their degree of connection to traditions passed down through generations since the time of slavery. Many African Americans celebrate a hybrid identity that incorporates African and New World foodways. The state of African American food culture today is illuminated in depth here for the first time, in the all-important context of understanding the West African origins of most African Americans of today.

Like other Americans, African Americans partake of the general food offerings available in mainstream supermarket chains across the country. Food culture, however, may depend on where they live and their degree of connection to traditions passed down through generations since the time of slavery. Many African Americans celebrate a hybrid identity that incorporates African and New World foodways. The state of African American food culture today is illuminated in depth here for the first time, in the all-important context of understanding the West African origins of most African Americans of today.

https://sennik.club/10-best-black-people-food-african-american-food-culture-explained/

A historical overview discusses the beginnings of this hybrid food culture when Africans were forcibly removed from their homelands and brought to the United States. Chapter 2 on Major Foods and Ingredients details the particular favorites of what is considered classic African American food. In Chapter 3, Cooking, the African American family of today is shown to be like most other families with busy lives, preparing and eating quick meals during the week and more leisurely meals on the weekend. Special insight is also given to African American chefs. The Typical Meals chapter reflects a largely mainstream diet with regional and traditional options. Chapter 6, Eating Out, highlights the increasing opportunities for African Americans to dine out and the attractions of fast meals. The Special Occasions chapter discusses all the pertinent occasions for African Americans to prepare and eat symbolic dishes that reaffirm their identity and culture. Finally, the latest information on the traditional African American diet and its health effects brings readers up to date in the Diet and Health chapter. Recipes, photos, chronology, resource guide, and selected bibliography round out the narrative.

Cover Copyrighted by William Frank Mitchell (Author) 

Soul power by Shannon Adams-Hartung

 From the Hektoen International Journal, published by the Hektoen Institute of Medicine

SHANNON ADAMS-HARTUNG is a second-year pediatrics resident at Ann & Robert H. Lurie Children’s Hospital in Chicago. She majored in global health and history as an undergraduate student and has a clinical and research interest in bioethics. She plans to pursue a career in neonatology and palliative care. Winner of the 2022–23 Medical Student Essay Contest

Cooking fried supper for a benefit picnic supper on the grounds of St. Thomas’ Church 

near Bardstown, Kentucky. Photo by Marion Post Wolcott, August 7, 1940

Soul food has deep historical, cultural, and economic roots in the African-American community. Much of the cuisine affiliated with modern-day soul food dates back to the era of American slavery. Before the fourteenth century, the African diet was primarily vegetarian. Meat was used sparingly compared to various grains, rice, millet, nuts, and seeds.

The Middle Passage changed that. Africans were tightly packed onto ships and fed very little, leading to widespread malnutrition and death from nutrient-related ailments such as scurvy and rickets.

 Many who survived the journey to North America managed to bring tribal seeds and roots, such as watermelon seeds, yams, sweet potatoes, and okra and introduced them to the American South.

However, much of the diet of enslaved persons consisted of foods native to their new home, particularly meats and carbohydrates. Enslaved persons often fused traditional African cooking styles with these foreign American provisions. For example, millet porridge—a staple in many West African communities—was quickly transferred to Native American Chickahominy.

Cooking fried supper for a benefit picnic supper on the grounds of St. Thomas’ Church near Bardstown, Kentucky. Photo by Marion Post Wolcott, August 7, 1940. 

FSA/OWI Black & White Negatives Collection, LC-USF33-030967-M4.

Shared by 

Joseph M. Harrington, President/CEO

TheMojoGroupLTD@gmail.com

 

Throughout the seventeenth, eighteenth, and nineteenth centuries, food became a central element in African-American life, “a vehicle for self-expression and independence from the dominance of the plantation owners.”5 Culinary decisions were often the only ones that black people could make; thus, they became artists with the raw materials for gastronomic creativity.6 Some enslaved persons had private gardens to sell produce for monetary gain or personal nutrition. Knowledge of certain agricultural practices possessed by enslaved Africans was sought after and implemented by slaveholders: for example, growing rice.7 Strong cooking skills elevated the social status of individuals in comparison to their fellow fieldhands. These enslaved persons had the opportunity to become cooks in the main house, eating better meals while being perceived in a more positive light by the master and his family.8 Some black cooks even gained notoriety. Thomas Jefferson took his chef, James Hemmings, to France for a formal culinary education, providing him with the necessary skills to create recipes still considered influential in American cuisine.9

The significance of food, culture, and tradition during American slavery became one of the building blocks for the concept of “soul food” when it was introduced during the mid-twentieth century. As professor and historian of Southern and black history Charles Joyner said, food—and the new soul food category—became a symbolic representation of black historical lineage. In light of social pressures toward assimilation and common misconceptions alluding to the absence of a distinct African-American culture, middle-class blacks were “eager to assert their racial authenticity after World War II.”10 Dishes and recipes were therefore embraced as a part of the Black Power movement—specific pieces of African American culture tied to slave and African ancestry that could be celebrated. During the 1960s and 70s, as the Civil Rights Movement emerged, soul food restaurants and barbeques began to spring up in major cities, meant to help young people remember their past amid a struggle for a better future.11

Although many soul food traditions have obvious historical ties, some items routinely categorized under this culinary subheading have a more complex backstory. Fried chicken is one such example. Although African tribes were primarily vegetarian, chickens were often the only livestock animals enslaved persons were permitted to raise independently.12 Frying and seasoning the heftier portions of a meal, namely the meat, was also in the best interest of enslaved persons as laborers for taste and biological and physiological necessity, as fatty foods provided sustenance and endurance for long days in the field.13 Other foods, while tied to slave culture, are soul food staples resulting from modern social and financial realities. Take, for example, chitterlings or chitlins (pig intestines). As a slow-cooked meat, chitlins could be left alone all day while enslaved persons were in the field and then consumed in the evening hours.14 However, its prevalence in modern soul food is more closely tied to economic practicality. While most pig was used and sold as sausage, bacon, and ham, the intestines were often considered beneath white consumers. Historically, on the lower end of the socioeconomic scale, African Americans could not afford to be discriminatory regarding their nutrients; therefore, chitlins and other low-cost foods and drinks such as Kool-Aid became chief components of the soul food diet.

The pervasiveness of soul food in African-American households has given way to negative connotations and stereotyping in the broader community. Many of these items were dubbed “poor people’s food” in the latter twentieth century.15 Watermelons were a frequent source of ridicule throughout history, particularly in popular culture. In the late nineteenth century, Alden Fruit Vinegar trading cards displayed caricatures of blacks with “ugly, animal-like features,” stealing chickens and eating watermelon.16 This idea has persisted into the new millennium, for example, in political opposition to President Obama. In 2012, Kentucky resident Danny Hafley erected a mannequin statue of President Obama eating watermelon because the statue “might get hungry out there.”17 In 2009, Dean Grose, Mayor of Los Alamitos, California, resigned after sending an email with a picture of watermelons on the White House lawn with the caption “No Easter egg hunt this year.”18

Another critical topic is the health impact on the African-American community. Soul food tends to be meat-based and high in fat, with fewer fruits and vegetables.19 Cooking styles further exacerbate this issue, with trans-fat oils and lards used to infuse fried chicken and other meats and butter or margarine added to biscuits and pie crusts for flavor.20 But this trend has consequences. According to a study conducted in 2004, 60% of African-American men and 78% of African-American women are medically overweight. Heart disease is the leading cause of death for black Americans, and 35% of African-American adults have hypertension as the result of unhealthy lifestyles.21 While these trends are likely multifactorial, in 2009, the National Institutes of Health reported that minority soul food diets are etiologically linked to nutrition disparities and “higher incidence [of] morbidity and mortality rates,” including “poorer survival [in the black community with] many diet-related chronic diseases and conditions, including cardiovascular disease, cancer, [and] Type II diabetes.”22

Soul food is more than a dietary choice. Soul food is essential to life in many African-American families, churches, and communities. Black people have consistently used food to connect to the past and continue to eat certain dishes to honor our ancestry and narrative as people in the United States. While it has regularly been the target of negative racial stereotyping and has clear connections to poor minority health, soul food continues to unite African Americans—in history, culture, and, more literally, in preparation, consumption, and fellowship.

References

1. Covey, Herbert, and Dwight Eisnach. What the slaves ate: recollections of African American foods and foodways from the slave narratives. Santa Barbara, CA: Greenwood Press, 2009, 211.
2. Covey and Eisnach, What the slaves ate, 211.
3. Counihan, Carole, and Penny Esterik. Food and culture: a reader. New York: Routledge, 1997, 272.
4. Mitchell, William. African American food culture. Westport, CT: Greenwood Press, 2009, 7.
5. Covey and Eisnach, What the slaves ate, 212.
6. Mitchell, Patricia. Plantation Row slave cabin cooking: the roots of soul food. Chatham, VA: P.B. Mitchell, 1998, 14.
7. Bower, Anne. African American foodways: explorations of history and culture. Urbana: University of Illinois Press, 2007, 47.
8. Bower, Foodways, 51.
9. Bower, Foodways, 51.
10. Witt, Doris. Black Hunger: Soul Food and America. Minneapolis: University of Minnesota Press, 2004, 6.
11. Mitchell, Food culture, 73.
12. Bering, Jesse. “Racist Food Stereotypes and the ‘Obama Fried Chicken’ Incident.” Slate Magazine. http://slate.com/articles/health_and_science/science/2011/11/obama_fried_chicken_incident_explaining_racist_food_stereotypes.html.
13. Covey and Eisnach, What the slaves ate, 213.
14. Bower, Foodways, 51.
15. Douglas, Mary. Food in the social order: studies of food and festivities in three American communities; Vol. 9. 1973. Reprint, New York: Routledge, 2003, 115-116.
16. Lemons, J. “Black Stereotypes as Reflected in Popular Culture, 1880-1920.” American Quarterly 29, no. 1. (1977): 104. http://jstor.org/stable/2712263?seq=3.
17. Wing, Nick. “Danny Hafley, Kentucky Man, Defends Watermelon-Eating Obama Display.” Huffington Post. December 27, 2012. http://huffingtonpost.com/2012/12/27/danny-hafley-kentucky-obama_n_2372920.html.
18. NBC News, “Mayor to quit over Obama Watermelon email,” February 27, 2009. http://nbcnews.com/id/29423045/ns/us_news-life/#.UufTonn0Bcw.
19. Mitchell, Food culture, 97.
20. Mitchell, Food culture, 98.
21. Mitchell, Food culture, 96.
22. Satia, Jessie. “Diet-related disparities: understanding the problem and accelerating solutions.” Journal of the American Dietetic Association 109.4 (2009): 610.

SHANNON ADAMS-HARTUNG is a second-year pediatrics resident at Ann & Robert H. Lurie Children’s Hospital in Chicago. She majored in global health and history as an undergraduate student and has a clinical and research interest in bioethics. She plans to pursue a career in neonatology and palliative care.

Winner of the 2022–23 Medical Student Essay Contest

Easy Crustless Quiche

This morning I made my first-ever crustless quiche. I've grown tired of the eggwich pop in the microwave breakfast I've had for the last eight months. I've been strict about my diabetic diet, and the results have been more than the doctor, and I could ask for. This is a quick fix to all that boredom and I can make enough to freeze for the week or two.

 

Broccoli Quiche is as versatile (and delish!) as it gets.

Easy Crustless Quiche

Here's a delicious crustless quiche recipe for those following a low-carb, high-fat (LCHF) diet. This cheesy dish is rich in flavor and texture, thanks to the Parmesan and butter that form a nice skin on the bottom. The egg and cream mixture is flexible, and you can adjust the egg-to-cream ratio and the cream's heaviness, depending on your preference. You can use any hard cheese that shreds well, such as Swiss, Cheddar, Gouda, or Provolone, and you can swap the meats for any non-watery ingredient, be it meat or vegetable. Enjoy!

Ingredients

1 tablespoon butter, melted

2 tablespoons grated Parmesan cheese

1 pound shredded Cheddar cheese

3 cups heavy whipping cream ( substitute: Evaporated Milk and Butter)

8 large eggs

1 cup half-and-half (omit evaporated milk)

Directions

Preheat Oven to 350 degrees F (175 degrees C).

Cook and stir bacon and sausage in a large skillet over medium-high heat until evenly browned and bacon is crisp, about 10 minutes; drain on a paper towel-lined plate.

Brush butter on the bottom and sides of a 9x13-inch baking dish. Sprinkle Parmesan cheese into the bottom of the baking dish and top with bacon and sausage. Spread Cheddar cheese over bacon and sausage.

Beat cream, eggs, and half-and-half together in a bowl. Slowly pour the egg mixture over the cheese and sausage into the baking dish.

Bake in the preheated oven until a knife inserted into the center of the quiche comes out clean, about 1 hour. Cool for 10 minutes before slicing.

Versatile. This recipe is for broccoli cheddar quiche but can be tailored to your tastes. Don't you like broccoli? No prob. Swap in whatever veggies and cheese you love (see variations below!), or add meat.

Easy. The homemade pie crust is the most significant part, but you can even skip that and make Crustless Quiche or Easy Quiche Recipe instead.

Works for Any Meal. Serve broccoli quiche with Baked Bacon in the Oven for brunch, alongside Arugula Salad for lunch, or with Roasted Carrot Soup for dinner. 

Great Left Over. I don't know about you, but if I take the time to cook, I want it to last for more than one meal. Broccoli quiche saves and reheats like a dream and is freezer friendly too.

Healthy. If a meal involves broccoli, you know you're getting nutrients, and the eggs pack a protein punch. Plus, no heavy cream or opulent amounts of cheese here (but don't worry, it doesn't sacrifice flavor one bit!)

Classy. Quiche makes me think of something that would be served at a lovely tea house. Prepare for pleased guests!

TIPS FOR MAKING GREAT QUICHE

The correct filling-to-egg ratio. You need to use the proper egg-to-milk ratio to make a dreamy, fluffy quiche. Too much milk and your quiche will be watery; too little, and your quiche will be dry.

Know which filling ingredients to pre-cook. A veggie that would be crunchy on its own or omit water should be roasted, sautéed, or steamed before adding to quiche. Plus, pre-cooking the veggies adds flavor. Also, you would not use raw meat, so any bacon, ham, etc., would be pre-cooked.

Less is more. I know you want to add every piece of cheese and veggie, but we need to leave room for the eggs.

Rest before serving. The quiche needs to cool before serving, or it will fall apart when you try to slice it.

How to Make Broccoli Quiche without the Crust.

Making the best broccoli quiche recipe ever is easy!

The Ingredients

DIETARY NOTE

To make quiche gluten-free, seek a recipe for gluten-free pie crust, or purchase a pre-made gluten-free crust at the store.

Broccoli. Quiche makes it possible to enjoy broccoli at breakfast or any meal.

MARKET SWAP

The beauty of quiche is its versatility. Feel free to swap in other favorite veggies. Just cook them first to soften them, omit water, and add flavor.

Green Onions. The subtle taste of onion complements the eggs and cheese. It's cooked with broccoli to soften the onions and bring out the flavor.

Eggs. The key ingredient! I use five eggs for one quiche.

Milk. I used 1% to lighten it up, but you can combine whole milk and cream for more richness.

Cheese. The best cheese for quiche is fully flavored and smooth melting. For this broccoli version, I'm using a combination of sharp Cheddar and Parmesan; Gruyere or smoked mozzarella would also be great.

Seasoning. Since eggs are pretty bland, we season them with good ol' salt and pepper and a dash of cayenne if you choose.

The Directions

Preheat the Oven to 375 degrees F. Roll your pie dough into an 11-inch circle.

Reduce oven temperature to 350 degrees F. Broccoli sautéing in a pan for healthy broccoli quiche.

Cook chopped broccoli and green onions in a large skillet over medium-high. Whisking eggs, milk, and spices for easy broccoli quiche filling.

Whisk together eggs, milk, and seasonings in a large mixing bowl.

Assembling broccoli quiche ingredients in a pie pan. Add the broccoli and cheese to the mixture of eggs, cheese, and cooked vegetables for broccoli quiche on a baking sheet.

Pour over the egg mixture. Bake broccoli quiche at 350 degrees F for 40 to 50 minutes, rest for 5 to 10 minutes, then slice and serve. ENJOY!

Quiche Variations

A culinary fashionista, quiche can try on endless flavor combos. Try out some of these variations:

Pesto Quiche

Spinach Quiche

Sweet Potato Quiche

Goat Cheese Quiche

Or play with your own! Some combos I think would be dynamite:

Mexican. Chorizo, roasted peppers, and Colby-jack cheese

Mediterranean. Feta, spinach, mushroom, and olive

Bacon + Cheddar. A classic choice. Use cooked, crumbled Air Fryer Bacon.

Ham + Gruyere. Cheese, please!

Storage Tips

To Store. To store quiche, let cool to room temperature, tightly wrap, and then keep in the fridge for up to 3 days.

To Reheat. Rewarm leftovers in a pie pan in the Oven at 350 degrees F or gently in the microwave.

To Freeze. You can freeze a quiche. Wrap the quiche tightly in plastic wrap and freeze in a freezer-safe, airtight container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

STORAGE TIPS

Tightly wrap individual servings, then store in a freezer Ziplock bag to enjoy a slice of quiche on demand in the future!

MEAL PREP TIP

Prepare and blind-bake the crust the day before. You can also prep the broccoli onion filling, shred the cheese, and store it in the refrigerator. Assemble just before baking.

WHAT TO SERVE WITH BROCCOLI QUICHE

Crockpot Breakfast Potatoes

BREAKFAST & BRUNCH

Crockpot Breakfast Potatoes, easy fruit salad bowl

Overnight Lemon Blueberry French Toast. This healthy version of French toast casserole is prepped the night before, so in the morning, all you need to do is bake! Recipe at wellplated.com | @wellplated

BREAKFAST & BRUNCH

Blueberry French Toast Casserole

Recommended Tools to Make this Recipe

Pie Crust Shield. This is a handy tool to have for any quiche or pie. Made with silicone to keep pie edges from burning.

Baking Sheet. These are my go-to baking sheets!

Small Whisk. I love using a small whisk over a full-size whisk. It's easier to maneuver and perfect for smaller bowls or measuring cups.

The Best Pie Dish

This stoneware 9-inch pie plate is safe in the freezer and all the way to 500 degrees F. Perfect for any of the best quiche recipes and so many pies!

Packed with veggies, cheese, and eggs, all in a flaky crust, broccoli quiche is an all-in-one healthy breakfast you will love!

This Broccoli Quiche is a classic recipe that's healthy, versatile, and DELISH! Perfect for brunch and great leftovers for any meal.

PREP:

20minutes mins

COOK:

55minutes mins

TOTAL:

1hour hr 15minutes mins

SERVINGS: 6

Ingredients: 

1 pie crust see Whole Wheat Pie Crust or Oil Pie Crust for recipes

1 tablespoon extra-virgin olive oil

2 cups finely chopped broccoli florets, about 2 small crowns

1 small bunch green onions thinly sliced (about 1 cup)

5 large eggs

3/4 cup milk (I used 1%; use whole milk or a combo of milk and cream for more richness)

3/4 teaspoon kosher salt

1/4 teaspoon ground black pepper

1/8 teaspoon cayenne pepper, optional

2 ounces shredded extra sharp cheddar cheese, about 1/2 cup, or swap Gruyere, smoked mozzarella, or similar fully-flavored, smooth melting cheese

1 ounce finely grated parmesan cheese, about 1/4 cup, divided

Instructions

Preheat your Oven to 375 degrees F. Roll your pie dough into an 11-inch circle, then transfer it to a regular 9-inch pie dish. Build up and flute the top edges to create a rim for holding the filling. Line it with aluminum foil. Fill with pie weights or dried beans, then bake for 10 minutes. Remove the dish from the Oven, carefully lift out the beans and foil, then return the crust to the Oven and bake until lightly golden, about 3 minutes more. Reduce the oven temperature to 350 degrees F. (At this point, discard the beans or save them for future pie baking.)

Meanwhile, in a large skillet, heat the oil over medium-high. Add the chopped broccoli and cook for 4 minutes. Add the green onion and continue cooking until the broccoli is crisp-tender and the onion has softened, 1 to 2 minutes more.

Whisk the eggs, milk, salt, black pepper, and cayenne in a large mixing bowl until well combined.

Scatter the broccoli mixture on the bottom of the blind-baked crust. Sprinkle evenly with the Cheddar and half of the Parmesan. Carefully pour the egg mixture, then sprinkle the remaining Parmesan.

Carefully place the quiche on a baking sheet to catch any drips. Bake until a knife inserted 1 inch away from the edge of the crust comes out clean and the center is set for about 40 to 50 minutes. If the crust gets darker at any point than you would like, shield it with foil or a pie crust shield. Let rest for 5 to 10 minutes, then slice and serve.

TO STORE: To store quiche, let cool to room temperature, tightly wrap, and then keep in the fridge for up to 3 days.

TO REHEAT: Rewarm leftovers in a pie dish in the Oven at 350 degrees F or gently in the microwave.

TO FREEZE: You can freeze a quiche. Wrap the quiche tightly in plastic wrap and freeze in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.