Featured Recipe: Gracie Onion Quiche


The "Gracie Diet" is a method of eating developed during 65 years of research and firsthand use by Grand Master Carlos Gracie. Based on common sense and the proper combining of foods, it's the secret of success for one of the largest families of athletes in the world. Check out this Gracie favorite recipe for Onion Quiche and check out many more recipes and tips at GracieDiet.com and read more about Gracie Jiu-Jitsu and the Gracies here.


5 large onions sliced thin
1 tablespoon of butter
½ teaspoon of oregano
½ cup of water (4 oz)
1 package of cream cheese (8 oz)
2 teaspoons of minced parsley
2 tablespoons of chopped black olives
3 tablespoons of grated Parmesan cheese
3 egg whites (whipped to stiff peak or “snow”)
240 grams (8 oz) of wheat flour*
200 grams (7 oz) of margarine or butter
Salt to taste

Making the Filling

  1. In a pan, mix the butter, onions, oregano, and salt. Cook it for 5 minutes and let it cool down.

  2. In a blender mix the cream cheese and the water. In a glass bowl pour the mixture of water and cream cheese, and add the parsley, olives, and Parmesan cheese.

Making the Dough

In a medium-size baking dish, place the wheat flour* and the butter. Mix everything until the dough is smooth and even (the dough should have the consistency of damp beach sand).


Cover the baking dish with the dough spreading it evenly on the bottom and sides. Then add the onions (a), spreading it on top of the dough (make sure the onion filling is cold or it will dissolve the dough). Add the whipped egg whites to the cream cheese mixture (b), mixing it gently and pour everything on top of the onions. Cook in oven preheated at 350˚ for approximately 40 minutes. When it is golden brown, it’s ready.  Serve and enjoy!

*This pie can also be made with rice or quinoa flour, in which case, for the same amount of flour 2 cups (16 oz /240 grams) you use less margarine or butter (5 oz /150 grams).

*Remember to use only one kind of flour/starch per meal.

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