How are you Steemians?

As I said before, I miss to share with you my healthy recipes. And because I have some time left for today, here's a recipe for you guys! Enjoy it!

Red Swiss Chard, Kale and Tofu Quiche 

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Before I write down the recipe, here are some facts about swiss chard and kale. Both are very low in fat and cholesterol free, low in sodium, good source of A, B and C vitamin, Calcium. These leafy greens are heart protectors, rich in antioxidants. They fight cancer, help you to prevent diabetes, maintain a good health of bones and brain function, improve digestion, protects eye's health. You can use them in smoothies, fresh juices, soups, salads, stews or pasta. 

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INGREDIENTS: (8 serves)

• 15 eggs
• 300 gr tofu
• 5 slices of cheddar cheese
• 1 glass of milk (200ml)
• One bunch of swiss chard
• One bunch of kale
• 2 bell peppers
• 4 green onions
• Salt, black pepper, oregano
• Some olive oil
• 1 large tomato

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INSTRUCTIONS:

1. First, chopp all the veggies and give them a quick stir fry, 6 minutes or so. 

2. Beat the eggs, add the condiments, crumbled tofu and milk. 

3. Add the veggies and mix well.

4. In a cooking tray, add some olive oil and then pour the quiche mix in it.

5. Slice the tomato and add the slices on top. Do the same with the cheddar slices. 

6. Add aluminium foil or some lid or any kind of cover you have for your cooking tray. Bake them for 40 minutes or until you consider it done, depending your oven.

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So yummy and delicious!! I like to use the oven when cooking cause all you have to do is to prepare the ingredients and that's it. The oven will do the work from here! You'll need 20 minutes to make this recipe. You can replace the milk with plant-based milk if you want and you can also replace the cheddar cheese with a vegan one, in case you want this recipe lactose-free. 

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FACTS ABOUT EGGS (original source here):

1. Eggs contain the highest quality protein you can buy.
2. A large egg contains only 70 calories and 5 grams of fat.
3. To tell if an egg is raw or hard-cooked, spin it! If the egg spins easily, it is hard-cooked but if it wobbles, it is raw.
4. Egg protein has just the right mix of essential amino acids needed by humans to build tissues. It is second only to mother’s milk for human nutrition.
5. Egg yolks are one of the few foods that are a naturally good source of Vitamin D.
6. Yolk colour depends on the diet of the hen.
7. Eggs age more in one day at room temperature than in one week in the refrigerator.

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Stay healthy my friends!

Love, 

Miss Deli

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ALL CONTENT IS MINE AND ORIGINAL! ALL THESE PHOTOS WERE TAKEN WITH MY SAMSUNG S8.   

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