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Dairy-Free Spinach & Mushroom Quiche

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Spinach & Mushroom Quiche


Here’s a super easy recipe for a dairy-free quiche that is perfect for a holiday brunch. In fact, I was planning to take it to a pot-luck brunch this past Sunday but my teething 8-month-old kept me up all night and we didn’t make it to the brunch. The upside was that meant more quiche for us!


For this recipe I used a pre-made gluten-free pie crust from Bacano Bakery. I loved how their crust turned out in my Thanksgiving pie and these days I am looking for shortcuts so I was happy to try it again. They may have used some butter in the crust, so if you are super sensitive to butter, check the ingredients in any pre-made crust that you buy. You can also make your own crust. I have a recipe here that you can substitute coconut oil for butter and it works great.


It’s not super creamy like a quiche with milk or cheese in it. The coconut flour gives it a slight cake-like texture and adds a bit of sweetness to the savory spinach and onions. The key to really good flavor (and nutrition) is to use really good eggs. You can tell from the bright yellow hue in the photograph above that I used pasture-raised eggs.


Anyway, it’s a tasty breakfast or lunch idea that’s fairly easy to make if you have the time to bake it. I hope you enjoy.




1 pre-made gluten-free pie crust (or make your own from my recipe here)

6 eggs

3/4 cup almond milk

3 T coconut flour

1/2 tsp baking powder

1/2 tsp salt

1/2 cup sliced shitake mushrooms

small bunch of fresh spinach leaves

1 small onion, diced

1 T olive oil


Preheat oven to 350 degrees F. Bake the pre-made crust for about 10-15 minutes or until lightly golden-brown. While it is baking, saute the onions, mushrooms and spinach in olive oil until tender. Remove the pie crust from the oven. Whisk the eggs, almond milk, coconut flour, baking power and salt together. Stir in the spinach and mushroom mixture and then pour everything into the pie crust. Bake for about 45 minutes, until firm.


4-6 Servings

Zouq Snacks: Exotic Healthy Food by the Handful

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If you’re craving a savory snack that’s a little more exciting and nutritious than chips, and fits the bill for special diet needs (gluten-free, dairy-free, vegan!), then I recommend giving Zouq Snacks a try. Zouq Snacks are available in both convenient resealabe, multi-serve canisters (love these!) and single-serve pouches, and all are made with natural, legible, […]

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Gluten Free Pork Fried Quinoa Rice Recipe

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Post image for Gluten Free Pork Fried Quinoa Rice Recipe

Ever had one of those days where you were running flat out all day, handling this, that, and the other thing? One of those days when you arrive home later than usual, starving, and too tired to go out to dinner, let alone cook?

Well it happens to me more often than I would like. But one thing I really don’t like is not eating dinner.

This recipe is one of my easy, need-to-eat-dinner-now, don’t-have-time-to-shop recipes. Well, actually, it’s an adaptation and my new go-to. Fried rice. Except there is no rice in the recipe. Instead I use quinoa, which is higher in protein than rice and, in my humble opinion, so much tastier.

For this particular recipe I rummaged through my fridge and pantry and found some ground pork, eggs, green onions, garlic, frozen peas and carrots, and some oils, spices, and tamari. And of course some quinoa.

The beauty of this recipe is that you can use whatever you have one hand – left over ham or chicken? Throw it in. Veggies from last night’s dinner? Toss them in.

This dish is simple, filling, and ever so versatile. And ready in no time. It is even faster if you happen to have some cooked quinoa on hand – next time you make some, double the amount and you’re all set for the next time you need to eat well and fast.

My philosophy is that no matter how busy your day is, you deserve to still eat well. In fact, the busier you are, the better you deserve to eat.


Note: There is a print link embedded within this post, please visit this post to print it.
Gluten Free Pork Fried Quinoa Rice Recipe

Kosher or fine sea salt
1 cup Ancient Harvest Traditional Quinoa (or approximately 3 cups cooked quinoa)
3 large eggs
1 tablespoon plus ½ teaspoon gluten free tamari or soy sauce, use divided
2 tablespoons vegetable oil, use divided
½ pound ground pork
1½ cups frozen peas and carrots
3 green onions, sliced
2 cloves garlic, minced
2 teaspoons sesame oil
1½ teaspoons fresh or dried ginger


Bring 2 cups of water to a boil. Add 1 teaspoon salt and the quinoa. Cover the pot, lower the heat, and simmer for 15 minutes or until all the liquid is absorbed. Remove from heat, fluff with a fork, and reserve.

Lightly beat the eggs with ½ teaspoon tamari and set aside.

Heat 1 tablespoon oil in a large skillet or wok over medium-high heat. Add the pork and cook, breaking it up, until browned, about 3 minutes. Add the peas and carrots (no need to thaw) green onions, garlic, remaining tablespoon of tamari, sesame oil, and ginger. Cook, stirring frequently for 3-4 minutes or until everything is heated through. Add the cooked quinoa and cook, stirring for another 1 -2 minutes.

Make a well in the center of the mixture by pushing everything to the sides of the pan. Add an additional tablespoon of oil, let it heat for about 15 seconds, then add the eggs. Scramble the eggs then mix them into the rest of the mixture.


A gluten free recipe that serve 4 – 6 people.

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Peaches and Cream Waffle Bites

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These tasty, peach-topped waffle bites are such a fun little snack or even a healthy breakfast, with delicious appeal for both kids and adults. This recipe with photo for peaches and cream waffle bites was shared with us by Dole Food Company. I admit that I sometimes get in a snacking rut, and dark chocolate might […]

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The Three Bears Superfood Porridge

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I’m starting to get a taste of what toddlerhood is all about, and it’s humbling. Incredible in so many crazy ways, yet very, very humbling. Adriana yells more, squirms more, protests more, talks more, eats more, laughs more, and moves more by the day.*insert monkey covering eyes emoji* The baby stage is challenging in many ways, but an almost 14 month old with a strong will and a mouthful of about-to-pop teeth can be downright scary. I wouldn’t change it for the world though (ok, maybe the teething); I know we’ll look back on these days as some of the best.

Even though Adriana should win a gold medal in the food throwing/slingshotting olympics, she really does love to eat! I can always tell when she’s about to throw food because she warns us with a, “no… no…” as she whips the food off the tray. Then she leans her head over the edge and peeks at the food on the floor while saying “no, no…no, no”. It takes everything in me not to reinforce her hijinks because it’s pretty darn cute, if not grey-hair inducing. It’s usually a sign that she’s finished, or at least ready for a different food.

Lately, I’ve been experimenting with different breakfast ideas that we can share together in the morning. She really took to this oatmeal bowl (which I like to call porridge because it reminds me of Goldilocks and the three bears!), so I decided to share it on here since I’ve been asked so many times for easy baby/toddler foods. I love to use oatmeal as a vehicle for so many add-ins; in this recipe, finely grated carrots and zucchini bulk up the oats with energizing vegetable power, and hemp hearts and chia seeds boost the healthy fats, protein, calcium, fibre, etc. It really is a great start to the day. I don’t even measure it anymore, just throw in what I have on hand and thin as desired.

I was once told that a little one can need up to 30 exposures to a new food before they start to really take to it. Once I heard this, it relaxed me as I didn’t expect her to go wild over a new food right away. I now see it as a learning process for all of us, and it can take time before a food clicks with her tastebuds. This porridge was similar; the first time I gave it to her she was a bit unsure of it (full disclosure: she spit it right out with a dramatic face!), but the second time I offered it she ate a bit more. Now, she just inhales it and gets so impatient if she has to wait for it to cool down! Funny how things can change. Even though every little one is different, it can be reassuring to hear that persistence sometimes pays off. I also try not to get discouraged by an “off” day of eating – some days, for whatever reason, she’s just not into food compared to other days. I figure it all balances out in the end and try not to sweat it!

I’ve been making this breakfast every morning while we’re away, so I snapped a few quick photos for this post. Hope you enjoy!


The Three Bears Superfood Porridge
Vegan, gluten-free, nut-free, oil-free, refined sugar-free, soy-free

This thick and hearty porridge is naturally sweetened with mashed banana and finely shredded carrot, and it’s packed with superfoods like chia seeds and hemp hearts. I also love to stir in some finely grated zucchini to pack in even more vegetables. If I’m thinking ahead, I will mix the oatmeal together before bed so it can soften and thicken in the fridge overnight. Soaking cuts down the cook time drastically – all I do in the morning is throw it into a pot and reheat it. It’s unbelievably easy, and when you have a hungry toddler tugging your pants and screaming at your feet, fast is a necessity! Of course, you can prepare it from scratch in the morning too. I also serve Adriana this porridge chilled with great success (I think it feels soothing on teething gums!), so that’s a good option if it’s summer or if you just don’t have time to heat it up.

3 cups

Prep Time
15 Minutes
Cook time
15 Minutes
Total Time
30 Minutes

2 large very ripe bananas, peeled and mashed well (heaping 3/4 cup)2 medium carrots, peeled and finely grated (lightly packed 3/4-1 cup)*1/2 cup finely grated zucchini, optional1 cup rolled oats, certified gluten-free if necessary2 1/4 cups water or milk of choice2 tablespoons chia seedsDash of pink Himalayan sea salt, optional1-1 1/2 teaspoons cinnamon, to taste (I use Ceylon)2 tablespoons hemp hearts

In a medium bowl, mash the banana until almost smooth. Place it into a medium pot. Peel the carrots. Using the fine grate hole on a box grater, grate the carrots and measure 3/4-1 lightly packed cup. Place it into the pot along with the banana. Grate the zucchini (if using) using the fine grate hole and place it into the pot. Add the rolled oats, water or milk, chia seeds, and optional dash of salt into the pot. Stir well until combined. Increase heat to medium and cook the oats, uncovered, stirring frequently and reducing heat if necessary, for about 10-15 minutes until the oats are softened and the mixture thickens. (If you soaked the oatmeal overnight, simply heat it and serve.) At the end of cooking stir in the cinnamon to taste and all the hemp seeds. Serve and enjoy with your desired toppings (such as sliced banana, granola, nuts, etc). Leftovers will keep in the fridge in an air-tight container for up to 2 days. To reheat, add oatmeal into a pot on the stove-top and heat over medium heat, stirring in a splash of water or milk if necessary to thin out.


*I like to use a full cup of shredded carrots, but feel free to use any amount you prefer!

**To save on cooking time, prepare this mixture at night before bed and let it soak in the fridge (covered). In the morning, simply stir and heat on the stove-top, adding more water or milk if desired.

This recipe yields a very thick oatmeal (and it thickens even more when chilled). Feel free to use more liquid if you prefer a thinner consistency.

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Why We Are All Genetically Hardwired To Be Sugar Junkies

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Think the title of this post is for the shock factor and only intended to make an impact? Then consider this… The average Brit consumes around 70kg of sugar a year, that’s about the same weight as an average adult male, well at least it was until we all got hooked on the sweet stuff (avg. weight is now 83.6kg to be exact)!

Granted the average height has also increased from 5’8’’ to 5’9’’, but the truth is our weight is going up thanks to our calorie intake being disproportionate to our activity levels and physiology. One of the ways that we can reduce total calories is to cut down our total ‘free sugar’ intake.

In case you haven’t heard the term, ‘free sugar’ is what the governing body SACN has given to any sugars added to foods by the manufacturer, cook or consumer such as sucrose, high fructose corn syrup, and other sugars such as honey, syrups or unsweetened fruit juices. This term basically refers to any form of sugar other than fruit, vegetables, starchy carbohydrates and milk. This doesn’t mean to say we have to cut out the likes of honey, but we should certainly be limiting it.


So we understand that free sugar intake has to come down, BUT what SACN and all the other advisory committees fail to address is the seemingly uncontrollable need to devour copious amounts of empty calorie, high energy sugar! We know we need to cut it down, we get that it is comprising a too bigger proportion of our daily calories, but where we fall short is how exactly we go about implementing these recommendations.

Sugar is thought to be 8 times more addictive than cocaine, with some of the most troublesome sources including sugar-sweetened drinks (fizzy pop, fruit juice, energy drinks, squashes and cordials), cereals including sweetened breakfast cereals, biscuits, cakes and pastries. Oh and of course confectionary and table sugar!


The problem we have is that we are hardwired genetically to want sugar. Sugar is energy to the brain, and we all know your brain calls the shots, so naturally the consumption of sugar makes you feel good because it’s satisfying your brain. Your brain likes sugar so much that it actually rewards us for consuming it via a surge in the hormone dopamine. Reward quickly converts to pleasure meaning we want more and more sugar to replicate the feeling.

Unfortunately the rapidly absorbed highly refined sugars cause such a dramatic spike in energy and dopamine that we become dependent on it, similar to the way cocaine takes over hormonal pathways via an unprecedented surge of dopamine! For this reason, refined or ‘free sugar’ is now considered a ‘superstimuli’ i.e. an abnormally strong stimulus that is able to hijack your ordinary behavioural pattern.

Our brains are right to view ‘sweet’ as good. Evolution saw fruit as the primary sweet stimulus, which is nutrient dense, so consequently we became hardwired to reward such behaviour. The problem we have is that the more we eat ‘free sugar’ the greater the urge is to continue having it!

We need to get off of that train, and we need to do it NOW.

sugar man eating


Public Health England, (2015). Why 5%. Retrieved 20th January, 2015, from