Quiches are a tasty, relatively quick meal that are great with a huge range of ingredients. This was my first time putting caramelized onions in a quiche and it tasted great, it was definitely worth the extra time that it took to cook the onions. I also threw some pepper jack cheese into the mix which that added just the right amount of kick to help these quiches stand out. The little mini quiches are great if you’re feeding a group and they also freeze and re-heat well if you aren’t!

Mini Caramelized Onion, Spinach and Potato Quiches 


  • 1 sweet onion, chopped
  • 1 tbl. olive oil
  • 1 cup spinach, packed
  • 1-2 small potatoes
  • 7 eggs
  • 1/4 cup milk
  • 1 1/2 oz. pepper jack cheese, grated or cut into small pieces
  • Salt and pepper to taste
  1. Preheat the oven to 350 degrees and lightly spray a muffin tin with non-stick cooking spray.
  2. Pour the olive oil into a sauce pan over medium heat. When it’s hot, add the chopped onion and cook for about 15-20 minutes until the onions caramelize. Add a bit more olive oil as the onions cook if necessary.
  3. While the onions are caramelizing, cook the potato(es) in the microwave until they are tender. Chop the potatoes into small, bite sized pieces.
  4. When the onions are nearly done, add the spinach. Cook and stir for about a minute until the spinach wilts.
  5. Mix the eggs and milk, whisk until combined. Stir in the spinach, onion, and cheese. Add salt and pepper.
  6. Pour the egg mixture equally into the muffin tins and then drop in the potato pieces.
  7. Cook for approximately 20 minutes. The quiches are done when they look set and don’t jiggle when the pan is moved. Let the quiches cool for a few minutes before serving. Enjoy!
Makes: 12 mini quiches


Eating Well

Arty  Dozortsev teaching Mariama Mounir Camara Petrolawicz How to cook a Shabu Shabu!!!

I love food, and I think healthy eating is always best, I am not really a big fan of meat. But I must  say that I really enjoyed the Shabu Shabu , is very simple and easy to make, tasty and healthy(just meat and vegetable) To be honest with you I’am not the kind of woman who like to cook all the time, what I really love is learning great recipes from friends and chef  and share with you.! I create this page specially for you to discover great food by great chefs. Check  out  the secret of a great friend of mine Arty making his favorite dish. Make your Shabu Shabu at home, be happy and eat healthy. This dish is great to have with your date, quick and easy to make. Thank you Arty! Cheers!!!!

WHAT IS Shabu Shabu?

Shabu shabu is a Japanese hot pot similar tosukiyaki. Basically, thinly sliced meat and other ingredients are cooked in a skillet at the table. Meat for shabu shabu is thinner than that for sukiyaki. If it’s possible, ask a butcher to slice the tender part of beef into paper-thin slices. Diners swish a slice of meat in the boiling dashi soup, like having it swim in the soup. It’s said that the name, shabu shabu, came from this swishing action. It only need to be cooked for a few seconds.


3 inches dried kombu (kelp)

1 lb. hakusai (Chinese cabbage), chopped

1/4 lb. negi, diagonally and thinly sliced

1 block cotton tofu, cut into bite-size pieces

1 enoki mushroom, cut in half

1/4 lb. carrot, cut into thin round slices

1 1/2 lb. sirloin beef, very thinly sliced


Fill a deep electric pan or a medium skillet two-thirds full with water. Soak kombu in the water for 30 minutes. Arrange the ingredients on a large plate. Set the electric pan, ingredients, and serving bowls with dipping sauce at the table. Heat the water and remove the kombu just before the water comes to a boil. Put a slice of beef in the boiling soup and swish it gently for a few seconds. Eat the meat, dipping in the sauce. Skim off any foam or impurities (aku) that rise to the surface as you repeat cooking and eating meat. Add other ingredients in the boiling soup and simmer for a few minutes. Eat them dipping in the sauce as well.


Everyone of us have special way to do certain things, like little secret ingredients, from food, drink, body and more. I will like to share with you my personal way of doing things, try it you may love it:) Here is my first secret!!!

Champagne strawberry smoothy!!!

sometimes on  weekends after finishing lunch with my love ones, , I love to continued interacting with them while I am preparing my champagne strawberry smoothie and share it while watching a great African movie!!! You too have to try it, who knows maybe you could enjoy yours in a beautiful Island:) Cheers!!!!!

Plate of strawberries

Wipe Cream



Jamaica  Rum

Simply place some ice cubes, strawberries,banana,add champagne and rum  in a blender to make a smooth puree, serve it with a wipe cream.

PS: Don’t serve children with this smoothie, because of the Alcohol, if it happen that you have kids with you make sure you make the smoothie without the liquor:)

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