Paleo Breakfast Recipe: Vegetable Egg Quiche


Since three weeks I try the paleo diet (also known as stone age diet). I just thought that it might help me to regulate my gut flora because I often suffer from stomachache and cramps. That means, I renounce milk and cereal products. In addition, I waive highly processed foods such as ready meals and fast food (thats sometimes really hard).

So what is left for me to eat? A lot of fresh vegetables, fruits, nuts, eggs as well as meat and fish. I am not a big meat eater. So I try to eat more fish than meat, max. 2-3 times a week. However, I prefer to try out recipes that are without meat and fish.

In principle I was able to adjust well to the paleo diet. The most difficult meal for me is the parleo breakfast. I find it hard to refuse buns, cheese, yogurt, milk and cereals. This is why I ‘ve come up with a nice paleo recipe for breakfast.

How to prepare the your paleo breakfast – Vegetable Egg Quiche

The ingredients you need for the paleo quiche.

What you need on your shopping list to prepear your paleo breakfat:

  • 200g spinach
  • 200g asparagus
  • 1/2 Zuccinie
  • 1 small sweet potato
  • 8 eggs
  • 1-2 tsp coconut oil
  • fresh herbs (basil, thyme or sage)
  • salt and pepper

What else do you need:

  • a oven
  • a cake tin ca. 24 cm

And this is how it works:

Cut the sweet potato and zuccinie in small dices. Slice the asparagus into strips and remove the dry ends. Cut the onion and wash the spinach.


Chopped ingredients for the paleo quich.

2. Fry the onions with the spinach and one teaspoon of coconut oil in the frying pan. I always buy and take the vegan Bio-Kokosöl from Dr. Goerg. Its quite expensive (15 EUR for 200 ml) but it really has a great taste. Don’t forget to preheat oven to 180 degrees.


Bio-Coconutoil from Dr. Goerg

3. Crack the eggs into a bowl and mix well. Check the egg for shells. Season with salt, pepper and herbs. Add the cuted zucchini and asparagus and mix gently. Rub the cake tin with a teaspoon of coconut oil.

Fried spinache and mixed egg with vegtables
Fried spinache and mixed egg with vegtables.

4. Spread the sweet potatoes in the cake tin and add the spinach on top. Take the mixed egg with the asparagus and zucchini and put it on top oft the sweet potatoes and spinache. Done!

Cake tin filled with all ingredients.

5. Put the cake tin for 40 minutes in the oven. Check from time to time with a wooden stick, if the egg is getting hard.

And ready is your breakfast! In the morning I take always a piece and warm it up in the microwave for about 2.5 minutes.

Bon appetit!

Reday to eat_ Egg Vegetable Quiche

Reday to eat! Egg Vegetable Quiche.


What does the production of 1 kilogram beef cost?


It might be hard to believe, but currently over 7.2 billion people live on our planet. Every second, 2.5 babies get born somewhere in this world. The United Nations predict that by 2050, the world will inhabit a population of 9.2 billion people. How are we able to feed every single mouth?

The growth of the international meat market

Due to the rapid growing of the world population global meat consumption will dramatically increase in the next years. In 2012, around 302 million tons of meat was produced worldwide. That’s almost 2% more than the year before.

The world meat production in 2012
The world meat production in 2012

Poultry, beef and pork are the three types of meat that are most frequently traded on the world market. If you see these numbers, it is hard to imagine how much meat our planet will need in 2050.

Meat consumption

The global trend of meat consumptions shows an stagnation in industry countries at an extremely high level and an increasing meat consumption in developing countries. Meat seems to be a world wide symbol of luxury. People in industry countries eat an average of nearly 79 kilograms of meat each year. Developing countries eat only half as much as western countries like you can see in the graphic. So on average every person eats 42,5 kilogram meat each year. That is a lot of meat!

World meat consumption in 2012

Production costs of 1 kilogram beef

It is incredible how much resources are needed to produce 1 kilogram of beef. The most important production component is water. In the image below you can see that the production of 1 kilogram of beef uses more than 15.000 liter water. With the amount of 15 455 liter of water, we could grow 60 kilogram of potatoes , 83 kilogram of tomatoes or 118 kilograms of carrots. Furthermore several children in Africa could be fed with 6,5 kilogram of crop. Another important fact is that no other animal produces so many carbon dioxide like a cow. The cultivation of one kilogram of tomatoes compared to the production of 1 kilogram beef causes only 0,085 kilogram of carbon dioxide.

An Overview of the production costs of 1 kilogram beef

Its your turn

So why do we still eat so much meat? The answer is obvious: it tastes good, it is a good protein supplier, it is cheap and you can buy it everywhere. For some people is it even impossible having a meal without meat. I also like to eat meat, but it is important for me to take care how often meat finds his way on my plate. I only eat 2-3 times a week dishes with chicken, pork or beef. Besides, I also try to buy fresh meat in the supermarket. Its always better to know where it is coming from. I know that I wont save the world with this eating behavior, but at least I am aware and conscious about what I eat.

Fleischatlas Daten und Fakten über Tiere als Nahrungsmittel (2012)