Archivio dell'autore: agnya


Vegan Spinach & Mushroom Mini Quiches | Step-by-step recipe for vegan, gluten free, and nut free (optional) quiches. This a nutritious all-in-one meal that can be served any time of day! |


  • 1/4 cup (60 ml) pumpkin seeds
  • 1/4 cup (60 ml) walnuts
  • 1/4 cup (60 ml) raw buckwheat groats (or toasted groats for an earthier flavour)
  • 1/4 cup (60 ml) oats
  • 1 tbsp (15 ml) ground flax seed
  • 1/2 tsp (2.5 ml) dried oregano
  • 1/2 tsp (2.5 ml) dried thyme
  • 1/2 tsp (2.5 ml)  salt
  • 1/2 tbsp (7.5 ml) coconut oil, melted
  • 2+ tbsp (30+ ml) water
  • 1 12 oz (350g) block firm or extra-firm tofu, pressed
  • 1-2 tbsp (15-30 ml) unsweetened almond milk (or other unsweetened non-dairy milk)
  • 5 tbsp (15 ml)  nutritional yeast
  • 2-4 tbsp (30 ml-60ml) fresh dill
  • 1 tbsp (15 ml) ground flax seed
  • 1/4 tsp (1.25 ml) oregano
  • 3/4 + 1/4 tsp (3.75 ml + 1.25 ml) salt
  • black pepper, to taste
  • 1 tbsp (15 ml) coconut oil
  • 2 cups (500 ml) sliced mushrooms (equal to one 7 oz (200g) package or 14 small-medium sized mushrooms)
  • 1/4 cup (6o ml)  red onion, finely chopped (about 1/4 large onion)
  • 3 cloves garlic, minced
  • 1 roma tomato, diced, with seeds removed (or sub with 1/4 cup finely diced red bell pepper)
  • 2 cups (500 ml) chopped baby spinach, with stems removed
  • 1/4 cup (60 ml) Daiya Cheddar Style Shreds (optional but recommended!)

Vegan Spinach & Mushroom Mini Quiches | Step-by-step recipe for vegan, gluten free, and nut free (optional) quiches. This a nutritious all-in-one meal that can be served any time of day! |


Preheat your oven to bake at 350°F. Gather all of your ingredients and supplies.


In a food processor, combine the pumpkin seeds, walnuts, buckwheat groats, oats, ground flax seed, oregano, thyme, and salt and pulse until you have a coarse flour. Empty into a mixing bowl and add the melted coconut oil and 1 tbsp of water. Mix well until the liquids are completely incorporated into your crust mixture. Test the dough my squeezing some in your palm, if the dough doesn’t stick together easily when pinched, add another 1/2 tbsp of water. Continue adding water in 1/2 tbsp increments until the mixture sticks together when squeezed. You should only have to add 1-3 tbsp of water total, after that be careful not to over-do it.

Fill a 12 cup muffin tin evenly with crust mixture (about 1.5 tbsp per cup) and press firmly into each cup, building it up slightly at the sides. I used a small jam jar to press the mixture evenly into the tins, I found it a lot easier (and less messy) than using my hands. Make sure the mixture is nice and compact to ensure that your crusts stay intact! Bake the crusts for 10 minutes in your preheated 350°F oven.

Vegan Spinach & Mushroom Mini Quiches | Step-by-step recipe for vegan, gluten free, and nut free (optional) quiches. This a nutritious all-in-one meal that can be served any time of day! |


While the crust is baking, you can get to work prepping your vegetables for the filling. Thinly slice your mushrooms, take care not to make them too thin or they’ll just turn to mush when you cook them. Remove the seeds from your roma tomato before dicing it into even pieces, again making sure not to chop it too fine or it will disintegrate completely when you cook it. Finely dice your onion. Gently pinch the ends of the stems off of each spinach leaf, the quiche will have a nicer texture this way. Coarsely chop the spinach. Mince your garlic cloves, and your vegetables are all ready for you to start cooking!

Prepare the filling by combining the tofu (broken into 4-6 big chunks), nutritional yeast, dill, ground flax seed, oregano,  3/4 tsp of salt, and pepper (to taste) in your food processor. Process until the tofu resembles curds and the ingredients are well combined. Scrape down the sides of your processor with a spatula as needed. If the mixture doesn’t clump together (like in the second picture below) add 1 tbsp of unsweetened almond milk and continue processing. Err on the side of caution and add less liquid rather than more as the mixture will pick up some more moisture from the cooked vegetables. If you do happen to accidentally add too much liquid, try adding 1 extra tablespoon of ground flax, depending on how much liquid you’ve added, it might be enough to help the mixture firm up.

Vegan Spinach & Mushroom Mini Quiches | Step-by-step recipe for vegan, gluten free, and nut free (optional) quiches. This a nutritious all-in-one meal that can be served any time of day! |


Make sure you’ve prepped all of your vegetables before getting started with the cooking process. Begin by heating 1 tbsp of coconut oil over medium heat. Add the onions and garlic and sauté for 1-2 minutes, or until the onion appear translucent but not browned. Add the mushrooms and tomatoes, season with 1/4 tsp of salt, and cook until most of the water has evaporated, approximately 7-8 minutes. Add the spinach and cook for 1 minute or until it wilts.

Gently fold the cooked vegetables into the tofu filling mixture, mix until the ingredients are completely incorporated.

Spoon the filling evenly into the pre-baked crusts, about 2 tbsp of filling per quiche. Gently smooth and flatten the mixture using the back of a spoon. If you desire, top some or all of the quiches with a little pinch of Daiya shreds before baking. If you have an oven that tends to over brown the bottoms of baked goods, double up your muffin tin or put it on a cookie sheet instead of straight on the racks. Bake on the middle rack for 13-17 minutes – until the tops are golden and the quiche is firm to the touch. In my experience, 15 minutes is perfect.

Vegan Spinach & Mushroom Mini Quiches | Step-by-step recipe for vegan, gluten free, and nut free (optional) quiches. This a nutritious all-in-one meal that can be served any time of day! |

For a lighter crust use these amounts for the first 4 ingredients:

  • 1/8 cup pumpkin seeds
  • 1/8 cup walnuts
  • 1/4 cup raw buckwheat groats
  • 1/2 cup oats

Feel free to experiment with different vegetables in this quiche. I’d steer clear of high moisture vegetable like zucchini or fresh tomatoes. Every time I’ve made this recipe I’ve used spinach and mushrooms, I find them both to be a really lovely component to this recipe. Some substitutions I’ve enjoyed:

  • Substitute the roma tomato for 1/3 cup of finely diced red bell pepper
  • Decrease the amount of spinach to 1 cup and add 1 cup of finely diced broccoli florets or 1 cup chopped asparagus (add at the same time as the mushrooms.)


Store refrigerated in an airtight container for up to 5 days. To reheat leftovers, simply microwave for about 45 seconds or place on a baking sheet and oven bake for 10-15 minutes at 350°F.





1/2 cup brown rice flour
1/2 cup cold (or room temperature) filtered water
4 cups brown rice flour
large bowl (approx gallon-size) with lid


In a medium to large bowl, combine 1/2 cup of flour with 1/2 cup of water and stir until all the lumps are gone.  The mixture will be very thin and soupy.  Lightly cover the bowl with a lid, leaving it cracked so that air can flow freely.  If bugs and insects are an issue, you may cover the bowl with cheesecloth and secure it with a rubber band.

Place the bowl in a warm area where it can sit undisturbed.  This could be outside on a patio, on a kitchen counter or in a pantry cabinet.

Every day, for the next seven days, feed the starter three times a day at approximately the same time.  For best results, try to feed the starter at even intervals.  For example, 6am (or when you first wake up), 2pm (just before nap time) and 10pm (right before going to bed).

At each feeding, feed the starter 1/2 cup of flour with enough water to mix thoroughly, usually 1/4 to 1/2 cup, for a total of 3/4 to 1 1/2 cups of flour each day. At each feeding, stir well, re-cover and allow it to sit.

The starter may or may not go through a bubbly stage and if it does, it may not be very noticeable.  The starter may smell foul around days 2-4, very much like rotten eggs.  The smell is not an indication of contamination, rather the natural smell of wild yeast combining with brown rice flour.  The smell should subside and become pleasant by day 6-7.

The starter will go through a bubbly and frothy stage and eventually subside.  The starter will smell like yeast and/or wine, but the smell should always be pleasant.  If the starter ever smells sour or rancid, it has been contaminated and should be thrown away.


Day 1
This is what the starter looks like when it’s first mixed together.
This is also what it looked like after one full day of feeding.  No noticeable changes.

Day 2
We have wild yeast!
There are some large bubbles, some small bubbles visible through the side of the bowl.
The surface will look like cracked clay.
There may or may not have visible bubbles on the surface of the starter.

Gluten-free sourdough is one of the BEST things for those with gluten sensitivity. The benefits of sourdough come through to heal your gut.

Day 3
Good news!  The yeast is multiplying at an exponential rate.
There are more of the larger bubbles and even more of the smaller bubbles.
Again, the surface will look like cracked clay and there may or may not have visible bubbles on the surface of the starter.
You will notice that as you stir, the starter will lack the stringy, spongey feel that traditional sourdough has. This is normal.  The starter may begin to have an odor.  Keep feeding as directed.

Gluten-free sourdough bread has amazing benefits! Made with whole grain brown rice flour, this sourdough starter will nourish your body.

Days 4-7
The bubbles begin to become equal in size and evenly distributed throughout the starter.  Odors should subside and the starter should smell like sweet yeast by day 7.
Approximately 2-3 hours after feeding, the starter should reach its peak and create a dome on top.

Check out this gluten free sourdough starter recipe! It's great for the gut, easy to make, and nourishes the body.


Once the starter is officially created, it enters maintenance mode.  The frequency of feedings is determined by how much starter you need and how often you plan to use it.

  • At a minimum, the starter can be kept in the refrigerator and fed once a week merely to sustain life of the captured wild yeast.
  • You can continue to feed it daily as you have been, and in another seven days there will be enough starter for another batch of bread.
  • You can also feed starter as little as one tablespoon of flour and water for every two cups of starter – enough to continue daily growth but not produce a large quantity of starter.  (One quart of starter would be fed with two tablespoons).

However frequent or infrequent you decide to feed your starter, the yeast thrives best when it’s fed regularly and consistently.  Choose your time frame and quantity and stick with it as best as you can.


Yeast grows incredibly slow at refrigeration temperatures, which is why you can get away with feeding it only once a week.  In order for the yeast to successfully leaven a batch of bread, it must be “revived” so to say.  The steps are below; along with an example to help you better understand the time frame involved.

  • Three and a half days before you plan to bake bread, remove the starter from the fridge and allow to come to room temperature. (Monday night)
  • Once the starter is at room temperature, feed with equal parts flour and water. (Tuesday morning)
  • Feed the starter two more times that day, around lunch and again before bed. (Wednesday)
  • On the morning of day three, feed the starter again.  If the starter domes after 2-3 hours, you are ready to bake bread.  If the starter does not dome, continue feeding three times daily until there is foam and liquid. (Thursday morning)


In my opinion, the best flour for gluten-free sourdough is brown rice flour because it is a whole grain. You may use white rice flour, but brown rice will contain more nutrients.  Other options include gluten-free flours and commercial gluten-free flour blends (like this one).


  • One 22oz package of brown rice flour is the exact amount needed for this recipe.  If you want to continue to feed your starter brown rice flour after the first seven days, wish to have a greater quantity of starter after the first seven days or want to use brown rice flour to bake with your starter you will need at least two bags of flour.  Doubling the measurements will yield approximately 3 quarts of starter.  One package of flour was $3.79 at my local grocery store.  Buying brown rice flour in bulk from Amazon costs as little as $2.55 per package.
  • Excess liquid did not collect at the surface of this gluten-free starter.  If your does, you can pour it down the drain or stir it into the starter.
  • If your starter outgrows your bowl, you may split it between two bowls.  Continue the feeding process, dividing the flour and water between the bowls (1/4 cup of each, for each bowl).
  • If you are culturing other items simultaneously, be sure to leave at least 3-5 feet of space between each item so the yeasts do not cross-contaminate.  (Sourdough won’t make your kefir “bad,” but over time both cultures can weaken.  Best just to keep them apart.)
  • Always allow a bit of room for expansion by pouring out some starter and leave approximately 1/2 cup of starter to feed.  This ensures you have enough yeast to continue fermenting at the same pace you have been.  We made sure to test this starter in sourdough pancakes, and they were good!
  • With the time involved in “reviving” refrigerated sourdough, it’s often easier to keep the starter at room temperature and reduce the feedings to only a tablespoon or two daily.


If you are using a gluten-free flour mix, you should be able to adapt any sourdough bread recipe to be gluten-free. But in case you want to try a gluten-free specific recipe, here are a few that are great:

Gluten-free onion and thyme focaccia


Gluten Free Onion and Thyme Focaccia recipe

Gluten-free bread is the perfect choice for the idle or most puny of arm, as there’s no need to knead. Gluten-free dough is far too sticky to get that involved with and, besides, there would be little point. Kneading releases the gluten in wheat flour to make a stretchy, springy dough. As there’s no gluten to work here, kneading would only serve as a particularly messy way to combine the ingredients together.

I set to work trying to calculate a way to recreate that oily, soft dough, peppered with bubbles of air that is characteristic of a wheat flour focaccia. I decided that adding a little bicarbonate of soda to the batter, fizzed up with acid (in this case vinegar, but lemon juice will also do the job) might help the yeast along with creating a nice, fluffy loaf. It turned out rather well, if I do say so myself, so I thought I’d share the recipe with you.

You can top your focaccia with anything you like, from a simple scattering of sea salt, a few spikes of rosemary or a handful of sun-dried tomatoes and olives. I chose onions for mine, because I think they often get a rough deal. Onions seem forever doomed to play second fiddle to another, more starry ingredient, which is completely unjust, given how versatile and delicious they are. I used two small white onions and one red because that’s what I had in, but you can use whatever you like.



  • 7g of fast-action dried yeast
  • 1 tsp caster sugar
  • 200ml of milk, warm, use rice milk for a dairy-free version
  • 250g of gluten-free flour
  • 1 tsp xanthan gum, gluten free
  • large egg, beaten
  • 3 tbsp of extra virgin olive oil, plus extra for greasing
  • 1 tsp fine salt
  • 1/4 tsp bicarbonate of soda
  • 2 tsp white wine vinegar


Grease a 9-inch square cake tin with oil
Mix the yeast, sugar and a splash of milk together in a bowl and leave to foam up a bit while you get on with measuring out the rest of your ingredients
Sift together the flour and xanthan gum, add the egg, oil, salt and the rest of the milk and whisk the lot together. Scrape in the foaming yeast and whisk together until smooth, sticky and fully combined
In a separate bowl or mug, fizz up the bicarbonate of soda with the vinegar then fold into the mixture. Smooth the dough out into your prepared tin with a palate knife dipped in oil
Cover with a sheet of greased cling film and pop in the airing cupboard, or somewhere warm, for an hour to prove, in which time it should rise and puff up
In the meantime, you can slice your onions and add to a large pan. Gently sauté them in olive oil until tender and golden, then season with salt and pepper and remove from the heat
Preheat the oven to 190°C/gas mark 5
Once the bread has doubled in size, take off the cling film and plunge your fingers into the dough to make indentations to collect delicious pools of oil
Drizzle over some extra virgin olive oil and scatter over the onions, picked thyme leaves, and a little extra sea salt and pepper
Bake in the oven for 30 minutes or until golden and nicely puffed up. This is best served warm and eaten on the day it’s baked

Gluten Free Sourdough Bread (Rice Flour)


Courtesy of:

The night before you plan on baking

1 tsp/5 gof cold starter

10 g brown rice flour (5%)

10 g of water (5%)

In a glass jar, mix your cold refrigerated starter with the water, add the rice flour and blend until smooth. Cover with a cotton cloth and leave at room temperature.

First Dough

20 g of starter (10%)

100 g of brown rice flour (50%)

100 g of water (50%)

In a large bowl, first stir the starter and water, then add the flour and blend until smooth. Cover with a cotton cloth and leave at room temperature. There is very little of the starter, so the activation takes a bit more time – at least 4-5 hours at 20°C. Cooler temperatures will require more time.

20 g of Psyllium Husk (10%)

200 g of water (100%)

In a separate container dissolve the Psyllium husk in water and wait until the mixture is ready.

Preparation and letting the dough rest

100 g brown rice flour (50%)

Mix the dough from the first step and Psyllium Husk, stirring until smooth. Next add the rice flour and stir until smooth. Let the dough rest for 30 minutes.

3 g of salt (1.5%)

10 g of water (5%)

Dissolve the salt in water and sprinkle on dough. Knead in the bowl for at least 5 min. Stretch the dough and then let it rest for 30 minutes.

First rise and stretching of the dough

Moisten your hands so the dough doesn’t stick and stretch and knead again. Let rest for 30 minutes. If you want more air and holes, continue kneading and stretching at 30 minute intervals.

Dough Design

Moisten your hands so the dough doesn’t stick and shape the loaf.

The second rise of the dough

Sprinkle some flour into a basket and place the loaf inside with the smooth side facing downwards. Cover the basket with a cotton cloth and leave at room temperature for 2-4 hours. The bread must grow by 1/4 to 1/3 in size.


Preheat oven to 230 °C. Place the dough in a baking dish lined with baking paper. Cut deep slashes into the top of the bread. Place a separate dish filled with boiling water in the oven to create steam during baking.

Bake for 30 minutes at 230 °C, then lower the temperature to 210 °C and bake for another 30 minutes.

Lemon Blueberry Crumble Bars


Crumble Bars


If the crust was a stand-alone recipe, I wouldn’t be mad at all. It’s buttery and perfectly sweet just like every pie bar should be. It’s made with an almond meal/oat crust and sweetened with honey. Here’s what else you need:

  • Almond meal
  • Rolled oats
  • Milk
  • Coconut oil
  • Honey/Maple syrup
  • Vanilla extract

Crust tip: If you’re hoping to keep the crust 100% gluten-free, make sure that you use certified gluten-free oats. And, if you’re wanting to keep this recipe vegan, you can sub maple syrup in for the honey!


The blueberry filling is where this blueberry dessert recipe gets tasty. Start off by heating blueberries, water, lemon, honey, and tapioca over medium heat and let the magic happen. The mixture becomes thick and gooey, the perfect consistency for blueberry crumble bars. If you’ve never heard of tapioca flour, it’s very similar to cornstarch in that it’s a thickener. This is an essential ingredient to getting that thick consistency you crave when it comes to a dessert bar. Here’s what you need:

  • Blueberries
  • Water
  • Lemon juice
  • Lemon zest
  • Honey (option to sub maple syrup for vegan option)
  • Tapioca flour

Filling tip: try swapping the blueberries out for a different berry or fruit for a yummy, creation of your own!

We recommend storing your crumble bars in an airtight container in the fridge. These will last you anywhere from 3-5 days if you don’t eat them first!