Mini Kale & Parmesan Quiche from HOW TO FEED A FAMILY

Prep Time: 10 minutes
Total Time: 50 minutes

Listen to the interview.

When you’re single or a newlywed, dinner can be nothing more than a glass of wine and a few hors d’oeures.

But that wonderful moment you start a family and you child needs to eat—regularly—can be a world-rocking shift!!!  You start researching the latest health benefits of various super-foods, gluten-intolerances, and the food pyramid.  You become more aware of processed foods, health benefits of organic produce & meat, and you finally understand that sugar really isn’t anyone’s friend.  That’s exactly what Laura Keogh & Ceri Marsh did, and it be­came exhausting, so they decided to start the Sweet Potato Chronicles.

The Sweet Potato Chronicles is a place for like-minded parents to connect to figure out a meal out and share findings about health & nutrition .  This highly successful website has now resulted in HOW TO FEED A FAMILY: Eat Healthy, Live Happy, Stay Sane by Laura Keogh’s  & Ceri Marsh’s first cookbook.


Mini Kale and Parmesan Quiche with Phyllo Pastry Crust

This recipe  is an  emotional favorite of mine. It was the first dish Scarlett and I created together. She was just three years old, and I was looking for ways to incorporate the nutrient-dense kale into dishes I knew she’d eat.

She was already a fan of quiche, so I figured this would be an easy sell. I just needed a way to eliminate the fatty crust and phyllo was the answer. This dish was an instant success with Scarlett as well as with Ceri’s children. It also became an SPC site favorite. Ceri and I have many fond memories of making this dish on photo shoots and in television studios while our girls tore apart the joints. However, whenever I think about the history of this simple but wildly nutritious meal, I remember Scarlett’s three-year-old face, beaming from her cooking perch, proudly pouring egg mixture into ramekins and all over the counter.

For the pesto, in a large frying pan, heat the oil over medium  heat. Add the onion and garlic and sauté until translucent, about 3 minutes. Add the kale and coat with the oil mixture. Cover and allow the kale to wilt, until the tough stems are tender, 6 to 8 minutes.

Remove the kale from the pan and place it in a food processor. Process until it has the texture of a fine pesto.

For the quiche, cut the four sheets of phyllo into four equal-size squares. Layer the phyllo squares one by one into four large ramekins, brushing each layer of pastry lightly  with oil. (Keep the phyllo sheets between two moist dish towels to prevent them from drying out when you’re not actually working with them.)

 In a large mixing  bowl, beat the eggs. Add the milk then the Parmesan cheese and mix until blended. Add the kale and stir to combine well. Season to taste with salt and pepper.

Pour the egg mixture into the ramekins, leaving about ¼ inch (0.5 cm) at the top. Place the ramekins on a baking sheet and then place on the middle rack of the oven. Bake for 30 to

35 minutes, or until firm. Remove the baking sheet and allow the ramekins to cool before serving to little hands.

WHAT ’S SO GREAT ABOUT KALE ? Kale is the king of the cruciferous vegetable family, which also includes bok choy, broccoli, cauliflower and Brussels sprouts.

A nutritional powerhouse, kale has sky-high levels of antioxidants like vitamins C and A, which help the body to detoxify. Kale also has stellar amounts of vitamin K and flavonoids to combat inflammation. To unleash the leafy vegetables health benefits, it is recommended that you chop the leaves.

Yield: 4 servings

What's Needed:


2 Tbsp (30 ml) olive oil,

plus extra for brushing

4 cup (60 ml) chopped onion

3 cloves garlic, chopped

1 5 lb (680 g) kale

4 sheets phyllo pastry

5 eggs

6 cup (185 ml) milk

5 cup (125 ml) grated Parmesan cheese

Salt and pepper

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