Spinach Quiche-Phase 1

We love quiche. We even love just saying ‘quiche’. Some  of the loveliest bistro experiences can be had with just a simple quiche and salad. Bring the bistro home and savor the quiet ease of our Spinach Quiche. It’s equal parts comfort and delightfully light. Quiche can be served at any meal which makes it even better, if that’s possible. Love your food, love your health, love your life.



*Helpful tip: soak almonds and sunflowers overnight to save preparation time

  • 2 C. almonds (soaked 12 hours)
  • 2 C. sunflower seeds (soaked 7 hours)
  • 1 zucchini, peeled
  • 1 tsp. Himalayan Salt
  • ½ tsp. pepper
  • 3 Tbsp. olive oil
  • 2 Tbsp. Apple Cider Vinegar
  • ¼ C. fresh fennel root, chopped
  • ½ bunch parsley
  • 2 Tbsp. flax seeds, ground

Process all ingredients except parsley and flax in food processor until nuts are broken down into tiny pieces.  Transfer to a bowl and add chopped parsley and flax to incorporate.  Press into a spring form pan, and dehydrate at 125°F for 8 hours or until dry. (If using a conventional oven please set to lowest temperature setting, place pan in oven, keep door slightly open, check after 4 hours or until dry. Conventional ovens dehydrate more quickly and often dehydration times are cut in half. You can add more time if necessary.)


  • ¼ small green or purple cabbage
  • 1 bell pepper
  • 4 heads broccoli (small)
  • 5 C. packed spinach

Process all vegetables in a food processor except spinach. After processed, add spinach until broken down.  Transfer to a large bowl.


  • ½ C. chickpea miso
  • 1 C. brazil nuts
  • 1 C. white sesame seeds
  • 2/3 C. hemp seeds
  • 2 Tbsp. olive oil
  • ¼ C. Apple Cider Vinegar
  • ½ tsp. turmeric
  • ½ tsp. pepper
  • 1/8 tsp. cayenne
  • 2 Tbsp. lemon juice
  • ½ tsp. Himalayan Salt
  • ½ C. fresh herbs, minced (your choice but rosemary and sage or a combination of the like would be great)

In a high-speed blender, blend all sauce ingredients except the fresh herbs,  add fresh herbs after blending. This sauce will be thick. Mix the sauce with vegetable filling, spread into prepped crusts, and dehydrate at 130°F for 6 to 8 hours depending on thickness.  Serve warm with pepper sauce. (If using a conventional oven keep at lowest setting, place pies into the oven, keep door slightly open, check in 3.5 hours. Conventional ovens dehydrate more quickly so please check more often starting with the base time. You can always add more time. You want a firm outside with a moist inside. You want a little give when you press in the center.)



  • 2 red, orange or yellow bell peppers
  • ½ C. lemon juice
  • 2 cups coconut flakes
  • 1 Tbsp. smoked paprika
  • ¼ tsp. cayenne
  • 1 tsp. white pepper
  • 1 tsp. Himalayan Salt
  • Stevia (optional for sweeter sauce)
  • ¼ C. olive oil
  • Enough water to create sauce like consistency. Approximately  ½ C.

Blend all ingredients in a blender until sauce like consistency is achieved.

“An initial Phase 1.0 healing diet is the diet that a person stays on for at least the first three months until FBS has stabilized below 100 and the glycosylated hemoglobin (HgbA1c) reaches 5.7 or less. Once we have stabilized into a healthy nondiabetic physiology, then low-glycemic fruits can be added, as found in Phase 1.5. I give people the option of shifting to a diet of 80 percent live foods in Phase 1.5, which is the minimum definition of being on live foods, according to the 2006 International Summit on Live Foods.” Dr. Gabriel Cousens, There is a Cure for Diabetes-Revised Edition

*Find Dr. Cousens’ books and more by following the link to our online store: https://www.drcousensonlinestore.com/