4 c. cooked brown rice (can be prepared the day before and refrigerated)
2 lbs. raw, chopped spinach (20 oz. of frozen spinach can be used. Must be thawed and squeezed out)
1 c. chopped onion
2 cloves minced garlic
3 tbsp. butter or Canola oil
4 beaten eggs, minus 2 of the yolks
1 c. low-fat milk
1 1/2 c. grated Cheddar cheese
1/4 c. chopped parsley (optional)
2 tbsp. Tamari or soy sauce
A few dashes of nutmeg and cayenne pepper

Saute onions and garlic in butter or oil. When onions are soft add spinach and cook 2 minutes.

Combine with all ingredients. Spread into buttered casserole dish. Top with pine nuts or sunflower seeds if desired.

Bake, covered, 35 minutes at 350 degrees.