Caramelized Onion, Mushroom & Chard Spring Quiche ft. Balance

April 3, 2024 | by ANNALIISA KAPP

Enjoy this recipe from our friend Annaliisa Kapp (@annaliisakapp), a Certified Holistic Nutritionist who helps ambitious women reverse the effects of stress through nutrition and self care so they can get their energy back! You can learn more about Annaliisa on her website HERE! 

Springtime calls for a refreshing, nutritious reset, especially as we shake off the remnants of winter's chill and look forward to the rejuvenation and renewal that this season brings. With a focus on nourishing foods and the powerful benefits of adaptogens, it’s an ideal time to introduce a dish that not only delights the palate but also supports holistic health. Enter the Caramelized Onion, Mushroom & Chard Spring Quiche, infused with the potent Eversio Wellness Balance Blend, a medicinal mushroom superfood.

The Essence of Balance Blend

As days lengthen and the hustle of life continues, finding moments of tranquility becomes crucial. The Balance Blend, featuring a quartet of functional mushroom extracts including Reishi, Lion's Mane, Maitake, and Shiitake, is crafted to assist in winding down and preparing for a restful night's sleep. With its high antioxidant properties, this blend is a powerful tool in mitigating daily stress and the relentless "fight or flight" mode, setting the stage for optimal sleep and rejuvenation.

Reishi Mushroom: The Sleep Enhancer

Valued for centuries for its calming properties, the Reishi mushroom is a cornerstone of any nightly routine aiming for quality sleep. Research highlights its role in boosting sleep-promoting neurotransmitters and improving gut health, which in turn influences restful sleep through the gut-brain axis [1]. A particular study noted that Reishi may extend total sleep time, enhancing the quality of rest and contributing to stress reduction [2].

Lion’s Mane: Brain Health Guardian

Lion's Mane is respected for its capacity to protect and enhance brain health. It contains unique compounds that promote neurogenesis, which is crucial for memory and mental function [3,4]. This mushroom has shown promise in animal studies in reversing memory decline and boosting cognitive health, underlining its significance in a balanced diet [5].

Maitake and Shiitake: Antioxidants for Longevity

Ergothioneine, found in Maitake and Shiitake mushrooms, is a potent antioxidant essential for combating oxidative stress and supporting cellular health. Its consumption is linked to improved cognitive function, better exercise performance, improved cardiovascular risk factors, and a host of other health benefits, making these mushrooms invaluable in managing life's stresses [6].

Recipe: A Springtime Delight

This quiche recipe brings together the nourishing goodness of shiitake and cremini mushrooms, chard, and onions with the adrenal and immune support of adaptogenic mushrooms. 

This quiche is a perfect balance of taste and health benefits:

• Blood sugar regulation is facilitated by the presence of bioactive compounds in Shiitake and Maitake mushrooms, alongside magnesium and chromium, essential trace elements found in Swiss chard, onions, and Cremini mushrooms

• Adrenal support is provided by adaptogenic compounds in Reishi mushrooms, which are known to aid in the equilibrium of cortisol levels and enhance sleep quality

• Immunomodulatory effects are attributed to the high concentration of beta-glucans present in medicinal mushrooms. These polysaccharides potentiate the immune response, while onions contribute prebiotic fibres that support gut microbiota diversity, a critical factor in the maintenance of immune homeostasis.

• Cognitive enhancement is observed with the intake of Lion’s Mane mushrooms, which contain neurotrophic factors stimulating neuronal growth and repair. Concurrently, choline, an essential nutrient found in eggs, is integral for the synthesis of acetylcholine, a neurotransmitter vital for memory and focus.

  

INGREDIENTS

· 1 9-inch gluten-free frozen pie crust

· 2 tablespoons avocado oil

· 1 small red onion, thinly sliced

· 3 cups shiitake & crimini mushrooms, thinly sliced

· 2 cups swiss chard, thinly sliced

· 6 organic eggs

· ¼ cup milk of choice, unsweetened

· ¾ teaspoon salt

· 1 tsp dried dill

· 1 tsp Balance mushroom powder blend (4 Mushroom Blend)

· ⅓ cup goat or cashew cheese (Spread Em Kitchen Classic Green Style was used in our recipe)

 

DIRECTIONS

1) Preheat your oven to 400°F. Thaw the pie crust slightly, prick it with a fork, and bake until golden. 

2) Reduce oven temperature to 325°F. Sauté onions in oil until translucent, then set aside. Cook mushrooms and chard stems, adding leafy parts later, until tender.

3) Whisk together eggs, milk, dill, and Balance Blend mushroom powder. Layer onions, mushroom, and chard mixture in the crust, pour over the egg mix, and top with cheese. 

4) Bake until the custard sets, about 50-55 minutes.