Reviewed by Dietitian Kelly Plowe, M.S., RD
Photographer: Victor Protasio. EatingWell design.
Key Points
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At 45, this dietitian focuses on supporting healthy aging, including cognitive and physical health.
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This Broccoli, Tomato & White Bean Quiche supports strong muscles, bones and gut health.
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The recipes is also gut-healthy, easy to make, delicious and perfect for freezing.
Turning 40 felt like a significant milestone, and now at 45, I find myself thinking more intentionally about supporting a healthy aging process. As a dietitian, I’m well-versed in the science of nutrition, but I’m also human. I worry about the future, especially with a family history of osteoporosis. My work as a writer and nutrition communicator requires me to stay mentally sharp, so preserving my cognitive function is always on my mind. These personal concerns drive me to be proactive, not just for my clients, but for myself. I need fuel that supports my body and brain through this next chapter, and that’s where my go-to lunch comes in: a delicious and nutrient-packed Broccoli, Tomato & White Bean Quiche.
Why I’m a Huge Fan of The Broccoli, Tomato & White Bean Quiche
It Helps Maintain Muscle
One of the natural changes that occurs as we age is a gradual loss of muscle mass, a condition known as sarcopenia. Maintaining muscle is crucial for strength, mobility and a healthy metabolism. This is why I prioritize protein to keep my energy levels stable and my muscles supported. This quiche is a protein powerhouse, providing 20 grams per serving, thanks to the eggs and creamy Gruyère cheese.
Eggs are a source of high-quality protein, providing all the essential amino acids our bodies need to build and repair muscle tissue. The cheese adds another layer of protein and flavor. Because protein promotes satiety, these protein-containing ingredients help me feel full and satisfied, preventing those afternoon slumps that can lead to snacking on foods that, while delicious, aren’t necessarily packed with nutrients that support healthy aging (looking at you, gummy worms!).
It Supports Bone Health
With a family history of osteoporosis, I’m particularly focused on bone health. As we age, bone density can start to decline, making it essential to get enough bone-supporting nutrients. This quiche is packed with them. The broccoli, cheese and even the white beans contribute to a diet that helps keep your skeleton strong and resilient.
Broccoli is a star player here, offering not only calcium but also vitamin K, which is vital for bone mineralization. The Gruyère and Parmesan cheeses are sources of calcium, one of the primary nutrients that makes up our bones. We often overlook beans, but they are a source of magnesium, another mineral that plays a supporting role in bone structure., Making this quiche a regular part of my routine is a simple and tasty way to invest in my long-term bone health.
It Supports Brain Health
As a writer and dietitian, keeping my brain sharp is non-negotiable. I rely on my cognitive function to analyze research, develop content and communicate effectively. The ingredients in this quiche are fantastic for supporting brain health. The combination of eggs, tomatoes and extra-virgin olive oil delivers a potent mix of nutrients that protect and nourish the brain.
Eggs are a source of choline, a nutrient that is crucial for memory and other cognitive functions. The bright red tomatoes provide lycopene, a powerful antioxidant that helps protect brain cells from damage. Roasting them, as we do in this recipe, makes the lycopene even more available for your body to absorb. Finally, the extra-virgin olive oil provides healthy monounsaturated fats and polyphenols, which help reduce inflammation and support overall brain vitality.
It’s a Source of Gut-Friendly Fiber
Another reason I love this quiche is its impressive fiber content (5 grams), thanks to the inclusion of broccoli, tomatoes and especially white beans. Fiber is essential for healthy digestion; it helps keep things moving in your gut and can play a role in preventing constipation, which can become more common as we age. But the benefits go far beyond digestive comfort.
Dietary fiber also helps promote a feeling of fullness, which can be helpful if you’re looking to manage your weight. It supports steady blood sugar levels by slowing the absorption of carbohydrates, reducing energy crashes after meals. Even better, fiber can help lower cholesterol and feed the beneficial bacteria in your gut, supporting your immune system and overall health.,
It’s Easy and Delicious
Let’s be honest: no matter how healthy a meal is, you won’t stick with it if it’s complicated or doesn’t taste good. That’s the real magic of this Broccoli, Tomato & White Bean Quiche. It is incredibly simple to prepare. You just roast some vegetables, whisk the ingredients together, and let the oven do the rest. I will make it on a Sunday afternoon, and it provides me with a ready-to-go, delicious lunch for several days. Bonus? It freezes well, too.
The flavor is anything but boring. The combination of roasted broccoli, sweet burst tomatoes, creamy beans, and two kinds of savory cheese is deeply satisfying. It feels like a gourmet meal, but it’s incredibly practical for a busy week. It reheats beautifully, making it the perfect solution for a quick and nourishing lunch that you’ll actually look forward to eating.
The Bottom Line
Navigating the changes that come with aging after 40 is about being intentional with our choices, and that includes what we eat for lunch. This Broccoli, Tomato & White Bean Quiche is more than just a meal; it’s a simple, powerful tool for supporting muscle, bone and brain health. It’s a delicious and practical way to nourish your body for the years to come.
By incorporating meals like this into your routine, you can feel confident that you’re giving your body the nutrients it needs to thrive. I encourage you to try this recipe and see how easy and enjoyable eating for healthy aging can be.
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