Plant-Based Alternatives

May 5, 2017 at 3:46 am  •  0 Comments


Substituting traditional favorites with plant-based ingredients is a smart choice in reducing your risk of cancer.

One of my favorite things that my Mom made for us while growing up was her quiche. She threw together a mixture of vegetables, cheese, eggs, and milk, and baked it until it was set. Her quiche was delicious and comforting, and I always loved when she made it with mushrooms and spinach.

While quiche is quite comforting to eat, it’s far from comforting in terms of what it does to our health as it’s traditionally prepared. We know from the work of T. Colin Campbell and others that the animal proteins found in eggs, milk, and cheese turn on cancer. So does that mean that we can never have quiche again if we want to prevent, stop, or possibly even reverse a cancer diagnosis?

The answer is “no”! I’ve created this amazing plant-based quiche that is as healthy as it is delicious and comforting. Set in a moist crust that’s made with almond flour and rolled oats, this eggless quiche is firm and flavorful. It delivers everything you want in a quiche plus all the healthful benefits of whole, plant-based ingredients.

“Cheezy” Mushroom Spinach Quiche



  •  ½ cup almond flour
  •  ½ cup rolled oats
  • ¼ teaspoon salt
  • ¼ cup silken tofu
  • ¼ cup ice water


  • ½ onion, diced
  • 8 ounces mushrooms, sliced
  • 2 cups fresh spinach, roughly chopped
  • 1-2 cloves garlic, minced or pressed
  • ½ 12- or 14-ounce block of tofu, firm
  • ¾ cup water
  • 1 lime, juiced
  • 1 large red pepper, roasted at 350 °F for 1 hour, then cooled
  • ½ cup raw cashews, soaked 4 hours or overnight, rinsed, and drained
  • 1 teaspoon onion powder
  • ¼ cup nutritional yeast
  • 2 tablespoons cornstarch
  • ½ teaspoon salt


Preheat oven to 350 °F


  1. Place the rolled oats into a mini processor or blender and process to break down the oats into a coarse powder.
  2. Combine the oats, almond flour, and salt, and mix with a fork.
  3. In a separate bowl, whisk together the silken tofu and water until a smooth, thick liquid is formed.
  4. Pour the tofu mixture into the flour mixture and mix with a fork.
  5. Press into a 9-inch pie pan and set aside.


  1. Heat a skillet over medium-high heat.
  2. Oil-free sauté: add diced onion, stirring frequently, until translucent and beginning to turn brown, about 5 minutes. Add water as needed to prevent sticking, about a tablespoon at a time.
  3. Add mushrooms and continue stirring until the mushrooms soften and give off all their liquid. Continue to add small amounts of water as needed to prevent sticking.
  4. Add the garlic and stir until the aroma is released, about 30 seconds.
  5. Add the spinach and stir until wilted (add a small amount of water if needed to prevent sticking).
  6. Make sure any remaining water from sautéing has evaporated and transfer to a large mixing bowl. Set aside.
  7. Peel the roasted red bell pepper and remove the stem and seeds. Reserve any juice.
  8. Prepare the “cheeze” filling by placing the firm tofu, water, lime juice, roasted red bell pepper and juice, cashews, onion powder, nutritional yeast, cornstarch, and salt into a high-speed blender and blend until smooth.
  9. Pour the “cheeze” filling over the mushroom-spinach mixture and stir to combine.
  10. Pour the “cheezy” mushroom-spinach mixture into the prepared pie crust and bake until a toothpick inserted into the center comes out dry, 45-60 minutes.
  11. Slice into wedges and serve.

Makes 6-8 servings.


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