Spinach and Red Chard Quiche

An excellent tofu quiche. You would never know it did not have eggs.

Step: 1

Preheat oven to 350 degrees F (175 degrees C).

Step: 2

Bake pie crust until lightly browned. Meanwhile, place spinach and Swiss chard in a steamer over 1 inch of boiling water, and cover. Lightly cook, about 5 minutes.

Step: 3

Heat oil in a large skillet over medium heat and saute onions and garlic. When onions become transparent add spinach and chard. Stir in curry powder, parsley, salt and pepper. Saute until spinach and chard reduce, then add mushrooms and capers. Stir and remove from heat.

Step: 4

In a blender or food processor, combine tofu, milk, nutmeg, cinnamon, cardamom and Parmesan cheese. Process until smooth and creamy. Pour over vegetables and mix well. Transfer mixture to the pie crust.

Step: 5

Bake in preheated oven for 20 minutes. Remove from oven and sprinkle top with Cheddar cheese. Bake for 10 more minutes, or until cheese is lightly browned.

Per Serving: 442 calories; protein 23.5g; carbohydrates 28.7g; fat 27.7g; cholesterol 20.9mg; sodium 815.7mg.

Eating good breakfast to continue the day had become a fabulous habit. It’s a great way to start my day off healthfully. The sugar hit from the fruit wakes me up and gives me energy to make on the morning. Sugar is often vilified as the root of all disease, but sweetness is also loaded with fibre, which is great for your digestive system and make keep you feel full all day , and less likely grab a side food out of the street food before break .

Making fruit a at 7.00 clock habit is easy . Easy as put the sweetness in your refrigerator next to the sweet drink or on the bench next to your grain bowl , or move your coffee maker or tea kettle — about anywhere where you’ll find it. Before you eating the rest of your breakfast , eat your fruit. If you’re not usually a breakfast person.

Giving your stomach energy a bit of sugar in the morning is good to move your metabolism for the day and fuel to your brain, which, incidentally, requires a continuous supply of sweetness in the form of process glucose, counting at to around 120g daily. There is also essential evidence to support the idea that a diet high in fiber can reduce your risk of a number of cancers. And of course, you benefit from all the other supplement and antioxidants in fruit, which keep you strong and healthy.