Mother’s Day brunch has always been a tradition in our family, although it’s not as common anymore because the family has spread away from San Diego a bit. When we do gather, though, everyone brings a dish, and no one really has to work too hard to make it all come together. We always have the classics: bacon, sweets, mimosas, and of course, quiche, the egg dish you can prepare in advance that even tastes good cold.

I searched hard to find a recipe that would be an alternative to the decadent classic. I have never made a quiche this lean because Mother’s Day tends to one of those days I eat foods more rich than usual.

This version is about as guilt free as quiche gets.

Eggs, of course, are the main ingredient in quiche and are a good source of low-cost, high-quality protein, providing 5.5 grams of protein (11.1 percent of the daily value of protein for a non-athlete) at a cost of only 68 calories. The structure of humans and animals is built on protein. We rely on animal and vegetable protein for our supply of amino acids, and then our bodies rearrange the nitrogen to create the pattern of amino acids we require. I use the omega-3, free-range eggs when I can.

Not only have studies shown that eggs do not significantly affect cholesterol levels in most individuals, but the latest research suggests that eating whole eggs may actually result in significant improvement in one’s blood lipids (cholesterol) profile – even in people whose cholesterol levels rise when eating cholesterol-rich foods.

If you have suggestions or ideas for the column, or a recipe you’d like to share, contact me at gltrecipebox@gmail.com

4 slices Canadian bacon

Preheat the oven to 325 degrees.

Whisk the eggs, milk and flour together in a mixing bowl. Generously season with salt, pepper and nutmeg and set aside.

Heat one teaspoon of the olive oil in a large, ovenproof, nonstick skillet over medium heat. Add the onion and cook until it is soft and translucent, about five minutes. Transfer the onions to a strainer and let the excess liquid drain off.

Heat the remaining oil in the same pan over medium heat.

Arrange the potato slices in overlapping concentric circles on the bottom and sides of the pan. Fill in any holes with slices of potato and sprinkle with salt and pepper. Cook, without turning the potatoes, until they begin to turn golden brown on the edges, about eight to 10 minutes. Remove from heat.

Sprinkle the cheese over the potatoes. Cover the cheese with the cooked onions and Canadian bacon. Carefully pour the egg mixture into the pan and place the pan in the oven.

Bake the quiche for about 45 minutes or until it is just set.