Keep Close to the Plant - Dr Sparman

July 9, 2012 - PRLog -- 'Keep Close to the Plant' is the healthy living philosophy founded by Dr Alfred Sparman.

The concept is very simple; a healthy diet can be maintained by keeping one's diet high in vegetable produce and low in animal products, in conjunction with regular exercise and drinking two liters of water per day.

Diets high in animal products such as red meat, processed meats and cheeses are high in cholesterol which can lead to high blood pressure and obesity. Whereas by opting for vegetable alternatives and a diet rich in vegetables and fruits healthy blood pressure and a healthy weight can be maintained.

Each week we will be providing health advice and recipes to help you 'Keep Close to the Plant'.

This week’s recipe is Spinach & Mushroom Quiche is from www.vegweb.com
& can also be viewed on our Keep Close to the Plant Facebook page:
https://www.facebook.com/pages/Keep-close-to-the-plant-Dr-Sparman/168206639974052?ref=tn_tnmn

SPINACH AND MUSHROOM QUICHE

Preparation Time: 20 minutes
Cooking time: 40 minutes
Servings: 8

INGREDIENTS:
1/4 cup raw cashews
1/4 cup nutritional yeast
1 (12-ounce) package firm tofu
1 tablespoon olive oil
1 yellow onion, diced
1/2 teaspoon red pepper flakes
2 to 3 cloves garlic, minced
1/2 teaspoon dried thyme
8 to 12 button mushrooms, roughly chopped
1 (8-ounce) package frozen chopped spinach, thawed with excess water squeezed out
pinch nutmeg
salt, to taste
pepper, to taste
approximately 1/4 cup water or vegetable stock
4 ounces grated cheddar cheese
1 pie shell

METHOD:
1. Preheat oven to 375 degrees Fahrenheit.
2. In very dry food processor pulse the cashews into a sandy meal. Add the nutritional yeast and pulse until combined; pour into a large mixing bowl. Crumble drained tofu into the cashew mixture and mash with a fork until well blended; mixture will be somewhat dry and almost pasty at this point but don't dismay, it'll end up creamy and decadent. Set aside tofu mixture.
3. In large sauté pan, heat olive oil over medium heat. Add onion and red pepper flakes; sauté until onions are soft and golden, about 2 minutes. Add garlic and thyme, sauté for 30 seconds more. Add mushrooms and sauté until browned and tender, about 3 minutes. Add drained spinach and nutmeg, continue to cook until mixture is heated through and everything is combined. Stir in salt and pepper, mindful that the vegan cheese will add saltiness as well.
4. Mix spinach mixture with tofu in bowl; slowly add the 1/4 cup of water or broth as needed until a smooth creamy consistency is reached. Add vegan cheese and stir to combine. Pour mixture into the pie shell, pressing into the sides and mounding as needed to make it fit.
To give the top some texture lightly swirl with the back of the spoon; you could also reserve some slices of sautéed mushroom or slivers of red bell pepper to decorate the top.
5. Place quiche on cookie sheet and put into middle of the oven. Bake for 35 to 45 minutes, or until quiche mixture is heated through and crust is browned. Remove from oven and let cool 15 minutes before serving. Cut into slices and enjoy!