When it comes to the price of food, it's extremely important to remember that a food cannot be judged by its sticker price alone. Believe me, a diet consisting of daily $1.99 hamburgers and other fast foods, while appearing to be frugal, is far from it when you consider what these foods are doing—or not doing—to your health.

With that in mind, here are 15 tips that are the best of the best to get high-quality food on a limited budget:

1. Choose local foods over organic foods. Often, locally grown foods are raised according to organic standards at a more affordable price.
2. If all that's available or affordable is fresh, conventionally grown produce, buy it, wash it well at home, and eat it.
3. Look for local farms, farmer's markets and food co-ops offering raw dairy products, eggs, produce, and grass-fed meat. This will allow you to cut out the middleman and save money. Buying in large quantities, such as a side of grass-fed beef, can also save you money in the long run as long as you have room to freeze it (and you consume it before it goes bad).
4. Skip ready-made meals and prepared or pre-cut foods, which can cost up to double the amount as the unprepared versions.
5. Plan your meals ahead of time (including cooking large batches and freezing some for later) so you don't splurge on expensive, unhealthy fast-food at the last minute.
6. Pass on processed junk foods like potato chips, soda, cookies, candy, and other snacks. These are a complete waste of money, even if they're "organic."
7. Buy plenty of fresh veggies, they're usually less expensive than canned versions (just make sure you use them before they go bad).
8. Only buy what you need. Keep track of what's in your pantry so you don't double-up on foods unnecessarily.
9. Clip coupons and use them when you can (but don't buy something unhealthy just because it's on sale).
10. Watch the register when you check out of the grocery store. They often ring up wrong prices, at your expense.
11. Shop with a calculator so you can determine if it's really a better deal to buy something in bulk or in a larger size.
12. Watch weekly specials, and be aware of what's really a good price. You can often find organic produce on sale for less than conventional produce if you know what prices to watch for.
13. If you have the space, consider starting your own vegetable garden. When factoring in startup and maintenance costs, a well-maintained food garden yields a $500 average return each year compared to the market price of produce, according to the National Gardening Association (NGA). So there is a definite financial incentive there.
14. Remember this rule of thumb: Fresh food is always better than frozen, but frozen is better than canned.
15. Make the most of your food purchases by focusing on those that are going to keep you full and satisfied rather than just fill a void. Choose fresh fruits and vegetables; lean protein sources (both animal-based and plant-based); healthy fats such as unsalted nuts and seeds, unsweetened coconut, avocado, olive oil, canola, oil, etc.; and low and non-fat dairy sources.

Resveratrol, a powerful antioxidant and polyphenol found in red wine and in high amounts in specific medicinal plants, was found to improve insulin sensitivity in type II diabetic patients. Over the life of the study, resveratrol also dramatically improved other markers of diabetes and insulin metabolism.

Poor cellular and cardiovascular health along with the rate of diabetes type ll is increasing is becoming a worldwide epidemic. An unhealthy diet of processed, high-calorie, high-fat foods, pollution, smoking, and sedentary lifestyles all contribute to poor cell and heart health.

How does Resveratrol fit in?
Well, resveratrol is an ingredient with incredible clinical research, revealing it supports cardiovascular and normal cell health. Because wine is so highly processed, the actual amount of resveratrol is quite low. One would have to drink at least three bottles of red wine a day to experience the effects of resveratrol extract. Additionally, the content of resveratrol in red wine is inconsistent and varies by type of wine, region and processing techniques. Resveratrol extract or more specifically, Resveravine®, which is a more concentrated form of resveratrol, ensures that the body reaps all of the benefits of resveratrol, without the ill effects from three bottles of wine.

I recommend nutraMetrix® Isotonix® Resveratrol, which is isotonic-capable supplement made from three patented ingredients: Resveravinewith 20% resveratrol extract, BioVin®Advanced with 5% resveratrol extract, and VitaBlue®(wild blueberry extract), designed to promote normal cell health. Isotonix Resveratrol works to maintain cell health, promote normal cell cycle activity, promote apoptosis (programmed cell death) in unhealthy cells, support the normal activity of the SIRT-1 gene, improve insulin sensitivity, and promote cardiovascular health by promoting healthy platelet activity, promoting vasorelaxation, and providing antioxidant protection of LDL particles.

Resveravine is a combination of trans-resveratrol (20% purity) and viniferin extracted from vine stems, which work synergistically to enhance the effectiveness of resveratrol extract. Trans-resveratrol is the predominate isomer found in red wine grapes and juice, and Resveravine is 100 to 300 times more concentrated in trans-resveratrol than other products from grape skin. According to the Linus Pauling Institute at Oregon State University, trans-resveratrol may have a higher bioavailability than other isomers of resveratrol. Resveravine provides a higher level of free radical defense against oxidative stress, stronger promotion of normal cellular activity and higher antioxidant protection of LDL particles than pure resveratrol extract.

Source: Resveratrol improves insulin sensitivity, reduces oxidative stress and activates the Akt pathway in type 2 diabetic patients

Today’s lunchbox includes lunch and two snacks:

- Asparagus Quinoa Salad, atop baby spinach
- Carrot Stick with Protein Powder Hemp Hummus for dipping
- 1/4 recipe Mexican Chocolate Mousse
- Super Quick Green Smoothie

 Asparagus Quinoa Salad (Gluten-Free, Vegan, Soy-Free)
2 lunchbox servings

- 1/2 cup quinoa, rinsed
- 4 spears asparagus, cleaned off any dirt - tough ends will snap off
- 1 small clove garlic, finely chopped
- 1 Tbsp extra virgin olive oil
- 2 Tbsp parsley
- 1/4 cup almonds (use raw, blanched or slivered)
- 1/4 tsp sea salt
- 1 cup cooked cannelini beans
- 2-4 cups spinach leaves

Directions:
Cook quinoa according to package directions. While quinoa is cooking, blanch asparagus in boiling water for 2 minutes. Remove asparagus from water and chop into 2 inch pieces. Reserve asparagus tips for garnish. Place remaining asparagus pieces in food processor with garlic, extra
virgin olive oil, parsley, almonds and sea salt. Process until you have a loose pesto consistency. Place pesto in a bowl, add cooked quinoa and white beans. Combine. Serve atop spinach and garnished with asparagus tips.


Protein Powder Hemp Hummus (vegan, gluten free, soy free)
Yields 4 servings


- 1 can chickpeas, or 2 cups freshly cooked
- 3 tbsp Tahini
- 2 tbsp lemon juice, fresh
- 1/4-1/2 tsp salt
- Pepper to taste
- 1 tsp cumin powder
- 6 tbsp hemp protein powder
- Water as needed

Directions:
Blend all ingredients together in a food processor, adding water in a thin stream till the mixture is thick, creamy, and the right consistency for your taste. If you like, drizzle with some hemp oil to serve!

I use the Nutiva and Navitas Naturals hemp protein, and like those brands a lot, too. You really can’t go wrong with hemp protein: it has a balanced amino acid profile, it’s rich in Omega-3s, it provides 10% of your daily iron, and it’s a raw, whole food.

Mexican Chocolate Mousse (Gluten-Free, Vegan, Low-Glycemic, Soy-Free, Nut-Free)
Inspired by Choosing Raw 
Makes 4-6 servings

- 2 medium sweet potatoes (about 1 pound)
- 4 avocados, mashed (equivalent to 2 cups of avocado)
- 1/4 cup unsweetened almond milk
- 2 tsp vanilla extract
- 1/2 cup unsweetened cacao
- 2 tsp ground cinnamon
- 1/4 tsp ground chipotle
- 10 drops liquid Stevia

Directions
1. Preheat oven to 400F.
2. Using a fork, poke holes into the two sweet potatoes, wrap in foil and bake for 45-50 minutes, until the sweet potato is caramelizing (technical term: gooey).
3. Remove potatoes from oven and allow to cool. Remove peel of sweet potatoes - you should end up with about 1 1/2 cups of sweet potatoes.
4. Place peeled sweet potatoes with all other ingredients in food processor or blender.
5. Blend or process until smooth. I recommend you make this the day before serving and store it in the refrigerator overnight to allow the flavors to blend, but you can absolutely eat it as soon as it is ready.
 
Super Quick Green Smoothie
Makes 2, 16oz smoothies

- 1 1/2 cups almond milk
- 1 Tbsp chia seeds
- 1 scoop Vanilla protein powder
- 3 cups spinach
- 1 banana, frozen into chunks
- 4 ice cubes

Place all ingredients in blender and blend until smooth.

HAVE A GREAT LUNCH! :)

Does this scenario sound familiar? You're at a pre-athletic event get together or post-event potluck and you and your buddies are indulging in huge plates of spaghetti. And why not? You're soon to be pushing yourself to the max or just finished doing so and carbs are king, right?

Something's missing, however. You and the other athletes may be missing out on another essential nutrient, especially if you've been following the government's dietary guidelines. In September, the International Society of Sports Nutrition (ISSN) released a position paper by nine researchers in the
field of protein and exercise. What did they conclude? The found that people who engage in regular exercise, like runners, don't just need more calories, but they also need more protein.

With every step a runner takes, for example, they carry two to seven times his or her body weight. Protein is what keeps your body healthy under all that strain.  Adequate protein intake accelerates muscle growth and speeds recovery by helping rebuild muscle fibers stressed during a workout. Since protein helps muscles heal faster, athletes who consume the right amount are less likely to get injured. According to the authors of the ISSN paper: Athletes who get insufficient amounts of protein are at a higher risk of injury.

ISSN's study also concluded that high-protein intake has been shown to help maintain a strong immune system.  After an intense bout of exercise, your immune system is weakened for
about four to five hours. Protein stimulates white blood cells, which helps shield against upper-respiratory problems. Other research done in the Military show that Marines who ingested high amounts of protein had fewer medical visits than those with lower protein intake.

So how much protein is enough?

The USDA's Recommended Dietary Allowance (RDA) for protein is .8 grams per kilogram (or .36 grams per pound) of body weight. But that's not enough for athletes, according to the ISSN, which says endurance athletes need 1.0 to 1.6 grams per kilogram a day (or .45 to .72 grams per pound). That translates into 75 to 120 grams of protein daily for a 165-pound individual. Don't worry about "overdosing" on protein. While some reports claim that high-protein intake is linked with kidney problems and calcium loss, the ISSN says it's not a concern for healthy athletes.

Lean meats and other animal products, like eggs, milk, and whey (a by-product of milk), pack a
lot of protein. Four ounces of chicken breast, for example, contain about 32 grams of protein. The fat in food interferes with the rate of protein absorption, so limit your intake of high-fat foods, such as rib eye or prime rib. Vegetable-based sources, such as beans, lentils, nuts, seeds, and soy, aren't as protein-dense. A half cup of black beans, for example, has about eight grams and they fall short on all nine essential amino acids, the chemical building blocks of protein. Soy is the exception and is a good source of high-quality protein. Athletes who avoid animal products can make up for this deficit by eating a variety of the most protein-rich vegetables and grains, such as soybeans, oats, and quinoa. The key is to consume a variety of protein sources since not all the protein in a food is easily absorbed by your body. The more variety the better.

So the next time you are thinking about carbo-loading for an athletic event or refueling with carbs afterward, consider whether or not you are including a high-quality source of protein. If not, you may  want to add some grilled chicken or beans and quinoa.

Example of A Protein-Rich Day for an Athlete

A 165-pound athlete needs between 75 and 120 grams of protein daily. Spread intake throughout the day, eating some at each meal, to ensure your body has a steady supply.

7 a.m.
3/4 cup oatmeal + two scrambled eggs + six ounces orange juice + cup of coffee with
skim milk = 25 grams

10 a.m.
Banana + two tablespoons peanut butter = 8 grams

11 a.m. (pre-workout)
Half a bottle of low-fat chocolate milk (about four grams of protein per
serving) + 12 p.m. (post-workout) Second half of the chocolate milk = 8 grams

1 p.m.
Two slices whole-wheat bread, four ounces all-natural sliced turkey, one ounce sliced reduced-fat cheese, lettuce, tomato, mustard = 32 grams

2:30 p.m.
1 apple
Six ounces fat-free Greek yogurt = 14 g

6 p.m.
Mixed-greens salad with peppers, cucumber, and tomato; one tablespoon balsamic vinaigrette dressing + four ounces grilled salmon + 1 1/2 cups steamed broccoli and cauliflower + 1/2 medium baked sweet potato = 33 grams

Protein Total=120 grams

Try this yummy Middle Eastern and Mediterranean-influenced dish. Chickpeas contain a great source of fiber and protein and can be used in various ways including: hummus - chickpea, tahini, garlic, and lemon puree; coarsely mashed with scallions, cumin, and olive oil for a quick side dish; oven roasted for a quick snack; sprinkled on top a salad; or used in soup or curry. The dish below is a new favorite of mine found in Today's Dietitian magazine. Enjoy!


Serves 4
Ingredients
2 T fresh lemon juice
2 garlic cloves, minced
2 packed cups cilantro leaves and stems
1/2 cup slivered almonds, toasted
1 tsp ground cumin
1 tsp sweet smoked paprika
1/2 tsp sea salt
1/4 tsp cayenne pepper
1/2 cup extra-virgin olive oil
Freshly ground black pepper
2 (15-ounce) cans chickpeas, rinsed and drained
1 lb carrots, peeled and coarsely shredded


Directions
In a food processor, combine lemon juice with minced garlic and let stand for 15 minutes. Transfer cilantro, half of the almonds, cumin, paprika, salt, and cayenne pepper to the food processor and pulse until chopped. Add the olive oil and process to a chunky paste. Season with salt and pepper to taste; transfer to a large bowl. Add the chickpeas and carrots and toss to combine. Garnish with the remaining almonds and serve.

"Eating well" doesn't mean dramatic changes to your diet. In fact, most often it only calls for some minor tweaks. There are specific small changes you can make that will serve up huge, lifelong benefits that can help you lose weight, ward off disease, and feel more upbeat and energetic all day long.

We all need to take care of ourselves and it all starts with you. Ask yourself, 'Am I worth a little extra effort ot think about what I'm putting in my body?' The fact is, you and your body deserve nothing less!

Here are some of the minor tweaks you can begin with today. You'll be surprised how simple they sound, and what a difference they can make for how you feel and look:

1. Add more HEALTHY fat to your diet.
What can this do for you? Many adults, especially baby boomers, have lived through the non-fat this and low-fat that "craze" and therefore now believe that fats equal calories and should be avoided. The truth is, our bodies NEED fat to function. (After all, 60 percent of the brain is fat.) A calorie is not a calorie, which means not all fat is alike. Researchers are finding that the body metabolizes some fats better than others.

Healthy fats include those found in many nuts, seeds, avocado, olives, extra-virgin olive oil, and canola oil. Eating nuts and avocados will not make you fat. On the other hand, not eating them might. Unlike calories from saturated (bad) fats, healthy fat calories are essential to the body's metabolism. They keep your body functioning at its peak performance, and you'll find that you will feel satsified for a longer period of time as well.

How do I include healthy fats? Use extra-virgin olive oil and canola for most of your cooking. Use a tablespoon of olive oil and balsamic or rice vinegar on your salads. Avoiding bottled dressings will prevent you from consuming the added sodium and sugar that processed dressings contain.  I enjoy using mashed avocado or guacamole on a sandwich in place of mayonnaise or use it as a dip for veggies. You can also snack on raw almonds, pumpkin seeds, pistachios, and walnuts - four kinds of nuts and seeds with great lipid-lowering ability - or add them as toppings or ingredients to cereal, vegetable dishes, or foods.

Alissa's Tip: Buy a flaxseed grinder (I use a coffee grinder) and add freshly-ground flaxseed to anything from cereal and baked goods to vegetables and smoothies. Flax is a rich source of heart-healthy omega-3 fatty acids as well as antioxidants and fiber, and it's been shown to reduce "bad" LDL cholesterol. Freshly ground flaxseed is preferred because whole flaxseed is not absorbed as well into the body and once ground, the seeds begin losing their antioxidant benefit.

2. Drink more water and green tea to REPLACE sugary beverages.
What will this do for you? Water is free of sugar, additives, and artificial sweeteners - as long as you're drinkg PURE water. In contrast, juice and soda contain empty calories (150 calories per cup of grape juice, 150 in a regular 12-ounce can of soda) made up mostly of sugar and few nutrients.

I also recommend avoiding ALL diet sodas and sugar-free juices/foods all together.  They may have few or no calories, but the artificial sweeteners they contain work in the body the same way sugary drinks do: They cause the brain to signal to the pancreas that "sweets are coming!" This causes the pancreas to start pumping insulin. Insulin, in turn, triggers carbohydrate cravings and fatigue. Excess insulin in your body causes body fat storage, which is obviously the opposite of what you are trying to do when consuming sugar-free or "diet" foods/beverages.

Drinks like soda and juice can cause a person to develop unhealthy eating habits. Why, you may ask? The brain tends to associate them with certain foods (chips, fries, hamburgers) or with expecting to eat at certain times. Liquid calories also take up stomach space, making us less likely to eat more satisfying and nutrient-rich foods, so overall nutrition suffers.

Water is less filling and hydrates the body. Hydration is important in order to flush out toxins, transport nutrients, and to keep tissues such as the nose and mouth moist and better able to defend against viruses.

How can I incorporate more? Aim for 64 ounces of water a day (that's eight, eight-ounce glasses), plus two to four cups of antioxidant-rich green or white tea (as a better-for-you coffee replacement). To build the water-drinking habit, pour glasses of water when you set the table, and set out a carafe for easy refills. Get in the habit of taking a sip of water in between bites at meals to slow down your eating. I shoot for 2 glasses of water with each main meal, and 1 with each of my snacks. Get in the habit of carrying a portable water bottle with you throughout the day.  Reach for water whenever you're thirsty and make sure to drink plenty of water after activity that makes you sweat.

Alissa's Tip: Put a flavored white- or green-tea bag, like mandarin orange, into your water bottle as a quick, amazing-tasting alternative to hot brewed tea. This tip will help you to get the antioxidant benefits of tea without the additives, calories, or artificial flavorings of mixes like Propel or Crystal Lite. The polyphenols in green tea also have mild metabolism-boosting properties.

3. Try NEW gluten-free whole grains each week!
What can this do for you? Whole grains provide essential B vitamins and crucial fiber. Many of us get into the habit of relying on the same grain sources day in and day out. Americans also tend to depend on simple grains such as white wheat, white rice and white potatoes. Not only do simple grains no contain the fiber that whole grain sources do, but they are also void of many nutrients that our bodies need to function and maintain healthy weight.

Greater grain variety exposes the body to more nutrients and makes it easier to hit the targeted 45 grams per day of fiber adults need. The average American is getting just 15 grams per day. Another potential plus to weaning from wheat: undiagnosed celiac disease, a wheat intolerance caused by the body's inability to absorb gluten. The rates of celiac disease have increased 400 percent since the 1950s, according to a 2009 Mayo Clinic study in the journal Gastroenterology. And for every case diagnosed, there are thought to be 30 others not yet detected.

How can you include new whole grains? Start once a week by swapping out your usual white potatoes, white rice, or white bread with a serving of a new-to-you wheat alternative. Quinoa (pronounced "keen-wa," it cooks like rice), for example, which is a grain-like plant, contains up to 50 percent more protein than many grains, as well as higher fat, calcium, and B vitamins. Other options include millet, barley, brown rice, spelt, amaranth, wheat berries, buckwheat, and wild rice. Even food superstores, like Target, often now stock these wheat alternatives.

Alissa's Tip: If you're nervous about cooking an unfamiliar grain, look for semi-prepared mixes or ready-made dishes. Visit your local health food store for more natural or organic alternatives. Packaged mixes are higher in sodium, but a good alternative if you're wanting to try a new grain and the cooking part is scaring you.

4. Eat a hearty breakfast
Why is this important? Many people postpone the first meal of the day as long as possible because they're convinced that once they start eating, they can't stop. If you fall into this category, the reason you can't stop is NOT because you have eaten, it's because of WHAT you have eaten. For example, if you just grab a bagel or a piece of fruit, it's a simple carb that's burned quickly, and you're soon ravenous with a need to feed a glucose low. This sets you up for a roller-coaster of blood-sugar highs and lows all day, which lead to uncontrollable eating.

By eating a more complex breakfast soon after you get up, however, your body actually remains satiated longer, and you'll ultimately eat less.

What does a hearty breakfast look like? Breakfast basically means "breaking a fast". You need to break your overnight fast within an hour of awakening with a balance of four items: a slow-burning whole grain (oatmeal, muesli, ezekiel English muffin, whole-grain cereal such as Kashi Go Lean), some protein (Greek yogurt, low-fat milk, tofu with scrambled eggs, nut butter, fish, lean meat), healthy fat (almond butter, cashew butter, nuts, ground flaxseed, canola oil, and a fruit/vegetable (raisins, frozen berries, grapefruit half, grilled vegetables, banana).

Avoid these food categories that contain simple carbohydrates that will leave you feeling hungry and craving foods ALL day: 

- Simple carbs (frozen waffle, pastry, muffins, sugary cereal, pancakes made with white flour, breakfast bars)
- Fatty foods high in saturated fats (fried eggs and bacon, cheesy omelets, bagels with cream cheese, fast-food breakfast sandwiches)

Alissa's Tip: For an easy, sustaining, one-bowl solution, prepare a big batch of steel-cut oatmeal the night before. In the morning, microwave the oatmeal, add organic skim milk/soy/rice/hemp milk with walnuts or almonds and dried fruit (apricots, dates, raisins, etc.). Add ground flaxseed and top with fresh berries, a little cinnamon, and you're good to go.

5. Avoid the every-day sandwich
Why? Again, this comes down to variety and avoiding excessive simple carbohydrates. Most Americans are inclined to think of lunch as two pieces of bread and a filling. The breads most commonly used are a simple-carb, processed white wheat. What do we fill our bread with? Typically processed, fatty meats and cheeses. What is the result? An abundance of calories, simple carbohydrate, and a growing mid-section.

How do I break the cycle? Try some alternatives. Many other cultures eat what we traditionally consider "breakfast food" (whole-grain cereal with yogurt and fruit, eggs) or "dinner food" (fish, brown rice with veggies, soup, yesterday's leftovers).

No microwave available to heat up a meal? Pack a salad topped with canned salmon, chickpeas, tuna, or all-natural deli turkey. Roll up veggies and low-fat cheese in a whole-grain or ezekiel tortilla. Munch fruit and nuts.

Alissa's Tip: Pre-plan and pre-pack your lunches and snacks the night before. You can also go to a recipe finder such as epicurious.com to experiment with new dishes built around whole grains, soy protein (tempeh and tofu, for example), or squashes or other vegetables. Pay attention to the recipe reviews to find ones that match your tastes and prep-time preferences. Making enough to brown-bag for lunch saves money and will spare you the stressing over "what will I eat?" that too often leads to quick, calorie-stuffed, nutrient-hungry choices.

6. Get a variety of protein sources - both animal and plant-based.
Why is this important? Most Americans eat too much animal-based protein. A meat-heavy diet is linked to a higher risk of heart disease and cancer. It is better to get a balance of animal and plant-based proteins for overall health and to have an abundance of nutrients. That's why introducing more vegetarian meals, ideally three to four times a week, is an easy way to boost overall nutrition -- and save money.

How can you achieve this? Shoot for a mix like this: Red meat once a week, poultry one to two times a week, seafood or vegetarian three to four times a week. Eventually, your goal should be to have red meat twice a month or less.

Alissa's Tip: I recommend having your meat-based protein at lunch. You'll find this will help with the common afternoon "cravings" and you'll be in better self-control the rest of the day. At your breakfast and dinner meals, go for plant-based proteins such as beans, tofu, seitan, tempeh, textured vegetable proteins, or veggie burgers. You can also have eggs, Greek yogurt, small amounts of reduced fat cheese, or whey protein smoothies. Make sure to include at least 5 fruits and vegetables each day with your meals and snacks.

These tips along with you setting personal goals for yourself will help you to live long, live well, and to enjoy the benefits of living a healthy lifestyle.

Healthy wishes!

Alissa Robertson, MS, RD

There were a couple things I particularly liked about this recipe. One is the inclusion of nutmeg and tamari. This is an extremely creative way to use both and the end product is great! Nutmeg does have a peppery bite, and tamari lends saltiness plus an extra savoriness. The sweet potato crust is a perfect alternative to labor intensive gluten-free crusts. Enjoy!

Ingredients:
2 medium sweet potatoes, peeled and sliced in very thin rounds
1 leek, thinly sliced (just the lighter parts, not the dark green)
2 cups chopped mushrooms (about 10 mushrooms)
1 Tbsp. wheat-free tamari (or if you are okay wit
2 oz. fresh goat cheese
3 large eggs
1 cup unsweetened almond milk
1/4 tsp. nutmeg
1/4 tsp. ground black pepper
dash of salt, less than 1/4 tsp. (optional)

Directions:

1. Preheat the oven to 375 degrees.
   
2. Spray a 10.5 in. pie pan with oil. Layer the slices of sweet potato in it as if it were a crust. Bake in the oven for 25 minutes and then set aside.
   
3. While the sweet potatoes are baking, spray a saute pan with oil. Over medium heat, saute the leeks for 2-3 minutes. Add the mushrooms and tamari, and saute another 6-7 minutes, until the leeks are translucent and the mushrooms are cooked through. Spread this mixture over the sweet potatoes (once they've been baked).
   
4. Cut up the goat cheese into little bits and layer it on top of the quiche.
   
5. In a mixing bowl, whisk together the eggs, almond milk, nutmeg, and black pepper (and salt if adding). Pour over the quiche evenly.
   
6. Bake at 375 for 40 minutes.

From The Daily Dietribe