Plant base Keto dinner

What is plant base and what are Ketogenic diets? Plant base is exactly what the name implies. You got tons of vegetables, fruits, nuts, and whole grains. No meat, dairy, eggs etc. Ketogenic diet is a low carb and high in fat diet.   Which includes eggs, cheese, meat, fish, butter and so on. By combining these two different diets, I can achieve exactly what I need to reach my health and weight loss goals. Its sounds a little crazy to put these two diets together, but I know I can’t do just one or the other.

Last night I made a spinach and mushroom crustless quiche. I can’t tell you how easy and delicious it was. Tones of cheese and veggies.   I pretty much used everything I had in the refrigerator.

Spinach and Mushroom Crustless Quiche


All organic ingredients:

  • 8 oz. Mushrooms of your choose
  • 2 hands full of Fresh or 1 box of Frozen Spinach
  • 1 bundle of Green Scallions
  • 2 Cloves of Garlic
  • 1 cup Cherry Tomatoes
  • ¼ cup of Feta Cheese
  • ¼ cup of Grated Parmesan Cheese
  • ½ tbsp. Parsley
  • 1 tsp. of Celtic Sea Salt
  • ½ tsp. of Black Pepper
  • ¼ tsp. of Red Chili Flakes
  • 2 tbsp. of Butter or Ghee
  • 2tbsp of Sour Cream
  • 1 cup of Heavy Cream
  • ½ cup of Mozzarella



Preheat the oven to 350 or 375 depending on hot your oven gets. Melt butter in a heavy cast iron skillet on medium heat. Sauté the sliced mushroom, minced garlic, chopped scallions and red chili flakes until the mushrooms soft. Add fresh spinach to the skillet cover and turn off the heat. Once the spinach wilts add sliced cheery tomatoes feta cheese and chopped parsley and Celtic sea salt and fresh ground black pepper. In a bowl mix together 5 eggs, 2 tables sour cream, one cup of heavy cream and grated Parmesan cheese. Pour the egg mixture over the veggies. Place it in the oven for 45/an hour. After 40 minutes and shredded mozzarella cheese and bake until cheese is melted and brown at the edges.  Green it up by using all organic and farm fresh ingredients.

Slice it up and serve with a beautiful summer salad.