Start by boiling spaghetti until al dente, then drain and set aside. In a separate bowl, whisk together eggs, grated Parmesan cheese, and freshly ground black pepper until well combined.

Next, heat olive oil in a pan over medium heat and sauté diced bacon until crispy. Remove the pan from heat and allow the bacon to cool slightly. Pour off any excess fat, leaving a small amount to coat the pan.

Now, return the pan to low heat and add the cooked spaghetti, tossing it gently to coat it with the remaining bacon fat. Slowly pour the egg mixture over the pasta, ensuring it is evenly distributed. The residual heat will cook the eggs, creating a luscious, creamy sauce.

To finish, sprinkle chopped parsley over the pasta for a burst of freshness and extra color. Serve immediately, garnished with additional Parmesan cheese and a pinch of black pepper.

The beauty of Pasta Carbonara lies in its simplicity, allowing the rich flavors to shine through. The combination of salty bacon, creamy eggs, and sharp Parmesan creates a delightful balance that will leave your taste buds wanting more.

So, the next time you’re looking for a quick and satisfying meal, give this Pasta Carbonara recipe a try. It’s a timeless classic that never disappoints. Buon appetito!

Picture Credit: VistaCreate

This dish combines quinoa and chickpeas, foods rich in fiber, protein, vitamins, and minerals.

Ingredients:

• 1 cup of quinoa (200 g)
• 2 glasses of water (500 ml)
• 1 ½ cups of boiled chickpeas (300 g)
• chopped fresh parsley (50 g)
• 1 ½ cups of chopped spinach (300 g)
• chopped fresh cilantro (50 g)
• chopped green onion (65 g)
• feta cheese (65 g)
• pumpkin seeds (to taste)

Ingredients for dressing:

• ¼ cup olive oil (40 ml)
• 4 tablespoons of lemon juice (40 ml)
• 2 tablespoons of tahini (30 g)
• 1 large chopped clove of garlic
• ½ teaspoon of fine sea salt
• freshly ground black pepper (to taste)

Instruction:

1. First, rinse the quinoa in a sieve.
2. Then pour it into a pot of water.
3. Cook on medium heat and then reduce the heat.
4. Cook for 15 minutes.
5. After that, remove from heat, cover, and let stand for 5 minutes.
6. Meanwhile, toast the pumpkin seeds for 3-5 minutes until golden brown.
7. Put them in a salad bowl and let them cool for a few minutes.

For the salad dressing:

1. Place all dressing ingredients in a small bowl.
2. Taste and add more salt or lemon if needed.
3. When the quinoa is ready, pour it into a large bowl and add the chickpeas, spinach, parsley, cilantro, green onions, feta cheese, and toasted seeds.
4. Pour the dressing over the salad and mix well.

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Here we will tell you about 9 different lemonade, with different herbs, spices, additives, and even vegetables added to increase their medicinal power and improve your nutrition.

Lemons are citrus that is so nutritious they have medicinal properties. Just some of their nutrients are:

• Citric acid
• Minerals (calcium, magnesium)
• Vitamin C
• Bioflavonoids
• Pectin
• Limonene

Homemade lemonade is a great way to take advantage of all their nutritious properties, as well as prevent all kinds of diseases.

Below we will offer a variety of homemade lemonade and tell you how to make them even tastier, give them a special touch and combine their healing effects.

1. Mint

This is a medicinal plant that can aid digestion while refreshing and invigorating your body.

• Lemonade with fresh mint will help you during hot summer days, which tend to drain all your energy.
• It’s also a great choice to eat with hard-to-digest food or dessert.
• If you don’t have fresh mint on hand, you can make mint tea with dried leaves and add lemon juice after the tea cools.

2. Basil

This lemonade is perfect for making you feel better when you’re sad or depressed.

• It will also help prevent the weakening of your immune system that usually accompanies these types of negative emotional states.
• Basil is great because it helps you relax while stimulating you, depending on what your body needs.

3. Fennel

Lemonade made with fennel is the best choice for people who often experience bloating or gas, as it naturally aids your digestion.

• It also helps fight fluid retention.
• This lemonade should be enjoyed without other foods or before eating to take advantage of its special properties.

4. Cinnamon and ginger

Lemonade with cinnamon and ginger is pure energy. And if you drink it hot, it’s a great way to warm up on cold days or when you’re just plain sad.

With this lemonade you can:

• Strengthen your immune system
• Improve metabolism
• Regulate blood sugar
• Increase your libido
• Remove accumulated fluids from your body

5. Turmeric

This lemonade is so anti-inflammatory, cancer-preventing, and full of antioxidants that it deserves a permanent place in your diet.

Both turmeric and lemon perfectly improve liver function. This will improve your body’s ability to cleanse your blood and get rid of toxins.

6. Beetroot

Yes, you read that right. Beetroot lemonade is, unsurprisingly, a great combination to help you fight nausea and iron deficiency anemia thanks to its vitamin C, iron, and folic acid content.

Just add a piece of beetroot to your lemonade until you have a beautiful, delicious, purple drink.

7. Green tea

Lemonade made with green tea is great for the cardiovascular system. It is packed with antioxidants and even helps fight cancer.

Rich in minerals, this lemonade will help you burn calories and lose weight more easily, making it an ideal part of any weight-loss diet.

8. Isotonic

You can make lemonade into an isotonic drink to drink throughout the day, replenishing your body’s minerals and keeping you hydrated.

Add the following ingredients to a liter of lemonade:

• 1 pinch of baking soda
• 1/2 teaspoon of sea salt (3.5 g)
• brown sugar or honey (to taste)

How to make:

1. Add the baking soda and sea salt to the natural lemonade and mix well.
2. If desired, sweeten with a little honey or brown sugar.
3. The result will be a fresh, slightly salty chocolate drink.

9. Stevia and propolis

This lemonade, cold or hot, is a remedy to improve the immune system and prevent and treat colds, flu, coughs, sore throats, etc.

How to make:

1. Add stevia to taste and 25 drops of propolis per liter of lemonade and drink throughout the day.
2. However, stevia must be in the form of a pure extract. You will see the difference because the extract should be dark in color; it contains medicinal properties in addition to sweetness.

Picture Credit: VistaCreate

Everyone gets bored of eating the same thing every day. That’s why we decided to share these two simple recipes for carrot soups. These dishes will definitely diversify your diet and help you activate your taste buds.

Carrot dishes are extremely simple and delicious, you just have to let your imagination run free. These vegetables have a sweet taste, but you will like them even more if you use them as the main ingredient.

Soups have always been the best choice for people trying to take care of their figure because they are low in calories, fat, and carbohydrates. Cooking any dishes with carrots is safe for your health.

In addition, carrots can be eaten raw, boiled, fried, or steamed. It is one of the most important foods in a balanced diet, as carrots contain vitamins and minerals.

List its important minerals, such as:

• phosphorus
• magnesium
• iodine
• calcium

Carrots also contain vitamins A, B3, and E, which improve eye and skin health. It is also a good source of carbohydrates and is therefore believed to provide energy. Carrots will also help improve digestion by cleaning teeth and stimulating saliva secretion. Therefore, this vegetable is an ideal component for preparing various dishes.

Secrets of cooking carrot soup

Carrot stimulates the secretion of melatonin and prevents cardiovascular diseases.

Carrot soup is ideal for babies aged 6 months and above as it is highly nutritious and easy to eat and digest.

Ingredients:

• 3 carrots
• 1 bowl of beef broth (200 ml)
• ½ cup of water (100 ml)
• ¼ cup of milk (50 ml)
• 1 onion (100 g)
• 1 tablespoon of butter (20 g)
• 2 tablespoons of salt (30 g)
• 1 tablespoon of pepper (15 g)

Cooking:

1. First, peel and cut the carrots into medium-sized pieces.
2. Fill a pot with water, bring to a boil and add carrots. Cook until it becomes soft. Remove from heat.
3. Cut the onion into strips and fry it in oil until it turns golden brown.
4. Then combine the carrots with the beef broth, onions, and milk and pour the mixture into another pot.
5. Serve to the table.
6. If you want, you can add some chopped parsley to the carrots.

Pumpkin-carrot soup

Carrot helps maintain a healthy immune system and improves vision and the digestive system. You can also combine carrots with pumpkin or celery to make a more original dish.

Ingredients:

• 2 carrots
• ½ bowl of pumpkin (100 g)
• 1 cup of chicken broth (200 ml)
• 3 crushed cloves of garlic
• 1 small chopped leek
• 2 tablespoons of butter (40 g)
• 2 tablespoons of salt (30 g)
• 1 tablespoon of pepper (15 g)
• zest of ½ lemon

Cooking:

1. First, peel and cut the carrots and pumpkin into small pieces.
2. Then fry the garlic with butter in a large pan and add the carrots and pumpkin.
3. Stir until they are golden brown and soft.
4. Then add the chicken broth and leeks.
5. Bring to a boil, then remove from heat and let cool.
6. Finally, mix all the ingredients until smooth, add salt and pepper and serve.

Try making these soups today to impress your family and guests with your amazing cooking skills.

Serve them as appetizers or main dishes.

Picture Credit: Unsplash

Useful properties of garlic

Fresh garlic is characterized not only by its strong smell and distinct taste but also by its high nutritional value. In addition to the high content of nutrients, it has a positive effect on the process of losing weight.

It is low-calorie, but at the same time, it contains compounds indispensable for the body, which accelerate metabolism and start metabolic processes. At the same time, garlic contains vitamins C and B6, as well as manganese, selenium, and a small amount of protein.

Fresh garlic contains minerals such as calcium, potassium, iron, and phosphorus, as well as a small amount of vitamin B1.

Garlic is a powerful antioxidant

Garlic is characterized by a high content of vitamin C and flavonoids, which neutralize the harmful effects of free radicals and eliminate signs of premature aging. Doctors recommend regular consumption of garlic to patients with hypertension because it improves the functioning of the cardiovascular system and regulates blood pressure.

In addition, thanks to its antioxidant properties, garlic slows the development of dementia and reduces the risk of developing Alzheimer’s syndrome.

Garlic Soup: a delicious and simple dish

Ingredients (for 6 serves):

• 10 cloves of garlic (50 g)
• 6 eggs
• 12 slices of day-old hard white bread
• 1 piece of ham or prosciutto (150 g)
• 4 tbsp of extra virgin olive oil (50 ml)
• 2 and 1/2 liters of meat broth (can be replaced with vegetable broth)
  salt, pepper, and sweet paprika (to taste)

Instructions:

1. The first step to make the soup is to peel and chop the main ingredient of this dish – garlic cloves. They need to be chopped finely, but not too finely.
2. Place a large saucepan on the stove and pour olive oil into it. As soon as the oil is well heated, add chopped garlic to it and fry it until golden brown. Note that the garlic roasts very quickly, so keep an eye on the cooking process so don’t burn it.
3. Cut the ham into small pieces and add it to the garlic. Constantly stir the ham and garlic for do not stick them to the bottom of the pan and do not overcook.
   Then add 6 pieces of bread to the pan and fry them together with garlic and ham.
4. When the bread is well toasted, remove the pan from the heat and add the sweet paprika. Mix thoroughly. The amount of paprika can be adjusted according to your taste.
5. As soon as all the components of the soup are combined and absorb the pleasant aroma and color of the paprika, return the pan to the stove. Stew the bread with ham and garlic over low heat so that the garlic and paprika do not burn.
6. When the soup pan heats up again, gradually pour the warm broth into it. Of course, in the absence of broth, you can cook garlic soup in water, but it is the meat broth that gives the dish a rich taste and aroma.

Cooking tips:

• You need to cook garlic soup over low heat for 20-25 minutes. It is better not to stir the dish during cooking and not to boil it on high heat.
• While the soup is cooking, toast the remaining 6 pieces of bread in a small amount of olive oil.
• After 25 minutes, add croutons to the soup and wait until they soften. Then season the finished garlic soup with salt and black pepper. Before serving, mix the dish thoroughly again.

Bon appetit!

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Depression is an emotional disorder that can affect not only mental health but also physical health. Depression is usually characterized by deep sadness and despair, during which a person loses interest in those things and activities that previously brought him joy and pleasure, fortunately, are natural remedies for depression.

However, there are cases when depression is provoked not by emotional but by physiological problems, including:

• hormonal imbalances
• nutrient deficiencies in the body

Effective remedies against depression

1. Brewer’s yeast

Despite its very specific taste, brewer’s yeast is incredibly useful for the body. They include vitamin B, magnesium, and essential amino acids that can regulate the nervous system.

These nutrients stimulate the production of hormones that have a positive effect on human well-being, including serotonin and endorphins.

Moreover, it is these beneficial compounds that effectively fight the sadness and suffering that often afflicts a person in a state of depression.

2. Remedy based on strawberry, orange, and chamomile leaves

Medicinal plants that are part of this natural remedy contain important vitamins and minerals. These nutrients can eliminate the unpleasant signs of exhaustion that so often bother people in a state of depression.

Ingredients:

• 3 glasses of water (750 ml)
• 1 tbsp of fresh strawberry leaves (15 g)
• 1 tbsp of rosemary (5 g)
• 1 tbsp of chamomile (5 g)
• 1 tsp of orange (5 g)

Method of cooking:

1. Pour water into a small saucepan and bring to a boil. As soon as the water starts to boil, add all the plants.
2. Cover the pan with a lid, turn off the heat and leave the mixture to infuse for 15 minutes.
3. Be sure to strain the remedy before use.

3. Remedy based on lemon and chia seeds

This effective drink is characterized by a high content of vitamin B and fatty acids, so it has a positive effect on the central nervous system, as well as relieves unpleasant symptoms of depression.

Ingredients:

• 1 glass of water (200 ml)
• 1 tbsp of chia seeds (15 g)
• lemon juice

Method of cooking:

1. First of all, dilute lemon juice in a glass of water.
2. Add chia seeds and leave the mixture to infuse for 10 minutes.
3. Drink twice a day for three weeks.

4. Remedy based on basil, chamomile, and lemon balm

The composition of this effective infusion includes useful herbs with powerful sedative properties. Due to its beneficial properties, this natural remedy can relieve stress and irritation, which often accompany people in a state of depression.

Ingredients:

• 2 glasses of water (500 ml)
• 1 tbsp of basil (15 g)
• 1 tbsp of lemon balm (15 g)
• 1 tbsp of chamomile (15 g)

Method of cooking:

1. Boil water and add all the plants.
2. Turn off the heat, cover the pan and allow the mixture to infuse for 10 minutes.
3. Drink twice a day – one cup in the morning and the other at bedtime.
4. It is necessary to use a natural remedy based on medicinal herbs until the complete elimination of symptoms.

5. Remedy based on parsley and valerian

The natural remedy with parsley and valerian can calm the nervous system, as well as eliminate feelings of sadness, despair, and weakness that often occur in depressed people.

Undoubtedly, the remedy based on valerian and parsley improves emotional and physical health, because it eliminates the harmful effects of oxidative stress.

Ingredients:

• 1 tbsp of parsley (15 g)
• 1 tbsp of valerian (15 g)
• 1 glass of water (250 ml)

Method of cooking:

1. Boil water and add the parsley and valerian.
2. Turn off the heat and cover the pan.
3. Wait 10 minutes, then strain the drink.

Please note that it is necessary to take the remedy before bedtime, as it can cause dizziness and disorders of the musculoskeletal system.
Parsley and valerian-based remedies should be taken for 2 consecutive weeks until the symptoms of depression disappear completely.

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To live a long and healthy life, it is important not only to eat healthy foods but to combine them correctly. And the best type of food in this regard is the Mediterranean diet.

Mediterranean type of nutrition

Long-life has been a dream of people since time immemorial, but also important to live not just for a long time, but also in good physical and mental condition. Doctors are increasingly focusing not only on healthy food but also on the correct combination of it: the Mediterranean type of nutrition is recognized as the best in this regard. The results of a study by Italian scientists are published in the journal Nutrients.

Why Mediterranean diet so beneficial?

Doctors note that the Mediterranean diet is not a diet, but a model of a balanced, healthy diet. Nutritional research in recent decades has focused on food combination patterns rather than individual foods.

Various dietary patterns are associated with health benefits, but most of the evidence in the medical literature relates to traditional dietary habits and lifestyles in the Mediterranean region.

Scientists again analyzed the nutrition of residents (moreover, different groups of the population) of seven countries that adhere to the Mediterranean diet. And they noted that this type of nutrition is most useful in terms of prevention and treatment of age-related non-communicable diseases. Namely, diseases of the heart and blood vessels, metabolic disorders, that is, disorders in metabolic processes, age-related changes in the brain, depression, cancer, colds, and even fractures.

In addition, the Mediterranean diet is environmentally friendly: doctors call this type of nutrition an intangible world heritage of healthy living with respect for the environment.

What foods are included in the Mediterranean diet?

Most of the diet in such a diet is fruits, vegetables, vegetable fats, and proteins, and sweets and fatty meats are avoided.

Losing weight

With the Mediterranean diet, you can also lose weight, but slowly and without harm to health. The process of losing weight is slow, but without the feeling of hunger and stress: in addition, with this type of diet, it is also recommended to engage in feasible sports.

Menu of the inhabitants of the Mediterranean:

• seafood and non-fatty fish;
• chicken, turkey, lean beef, rabbit;
• dairy foods but only without additives (that is, unsweetened) and with a low percentage of fat;
• fast carbohydrates, that is, sugar, sweets, are replaced by slow ones: whole grain pasta, wholemeal bread;
• alcohol is also limited, except dry wine no more than a glass a day.

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Usually, when people are advised to add protein-rich foods to their diet, most people immediately think of red meat. In fact, there are a huge number of other foods that are also high in this essential element.

What are proteins?

To improve your understanding of the nature of proteins and their benefits to the body, you need to understand what proteins are and what foods contain them.

Proteins are groups of molecules made up of amino acids connected by peptide bonds.

Note, that each protein contains the following minerals:

• Nitrogen
• Oxygen
• Carbon
• Hydrogen
• Phosphorus

Even the very presence of all these substances in the human body testifies to their great importance. Remember that protein is part of most cells of the internal organs.

Moreover, proteins are actively involved in important biological processes.

The main functions of proteins

Since proteins are involved in almost all types of body activity, it can be argued that they are indispensable for human growth and development.

Also, proteins provide the process of transporting oxygen through the blood to the cells of the internal organs.

Proteins are one of the main components of essential enzymes, some hormones, and even antibodies, which are responsible for protecting the body from the negative effects of adverse external agents.

Protein-rich foods that should be in everyone’s diet

Given all the beneficial properties and benefits of protein, it is important to emphasize that protein-fortified foods must be present in the diet of everyone who cares about their own health.

One of the most effective ways to replenish protein stores in the body is the regular consumption of foods high in this substance. To this end, it is necessary to review the diet and take the basic principles of a balanced and healthy diet.

1. Nuts

Agree, nuts are quite a popular food due to their pleasant taste and aroma. Fortunately, these healthy treats are quite versatile, as their taste is unobtrusive and goes well with most dishes.

All varieties of nuts have countless benefits for the human body. Undoubtedly, nuts have incredible properties due to their high protein content.

Of course, each type of nut contains a different amount of protein, but the average amount of this essential substance is about 17 grams per hundred grams per serving of nuts. Here are the nuts that experts recommend eating regularly to improve your health:

• Cashews
• Almond
• Pistachios
• Peanut

It is important to remember that for the most effective results, it is better to eat nuts fresh without any impurities.

2. Artichokes

This vegetable is widely known in many countries not only for its powerful nutritional properties but also for its high protein content.

It differs from other products by its positive effect on the digestive process, because it is not only incredibly satisfying but also indispensable for accelerating the weight loss process. Note that for every 100g of artichoke there is about 3,3g of protein.

It is safe to say that this incredible vegetable is a must-have for anyone who cares about their figure and takes care of their health.

3. Broccoli

It’s time to forget about all the prejudices about the taste of broccoli because scientists have long proven that people who regularly eat this incredible vegetable, get incredible benefits from it.

One of the main reasons to include broccoli in your daily diet is the high protein content. Believe it or not, 100g of fresh broccoli contains about 11,1g of protein. That is why many people compare broccoli in its useful properties with red meat.

4. Fish

Of course, when it comes to the most useful and nutritious protein-enriched foods, you can not forget about fish. Fish and seafood are one of the most popular healthy foods in the world.

In fact, fish should definitely be in everyone’s diet, because it contains not only essential omega-3 fatty acids but also proteins in large quantities.

Also, a portion of fish weighing about 85 grams has as much as 27 grams of protein.

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When we think about losing weight, we usually focus only on what we can eat. However, it is important to consider foods that should be avoided in the diet to lose weight. This will make it easier to choose when planning your weekly menu or when choosing a dish at a restaurant.

1. Potato chips

This is one of the foods that should be avoided during the diet to lose weight because they are also very harmful. But in reality, potatoes should not be left out of your menu. Boiled, steamed or baked potatoes will provide you with energy and fiber.

However, you should avoid potatoes that have undergone deep frying. This includes:

• Chips
• French fries
• Chips with lots of salt or other spices

The problem is that a very small portion contains a very large number of calories. Also, the portions are so small that you will always want more.

Some studies show that consuming these foods can affect overall health and increase weight in a very short time.

In case you just love chips, it is better to cook your own in the oven. To season them, add a little spice and discover new flavors. If you prefer something traditional, just add salt and pepper.

You will get the same effect without a lot of calories and risks to your health.

2. Snacks that are only carbohydrates

Another category of foods that you should avoid to lose weight is carbohydrates. These are, for example, cookies, cakes, cereals, bread, and so on. Although they are very simple and cheap, they can contain simple sugars that cause glucose changes.

Also, in a short period of time, you will be hungry again and you will not provide your body with any nutrients.

The ideal option is to satisfy your desire to eat during the day and in the middle of the day eating a portion of healthy food, that contains both fiber and carbohydrates, and proteins. Some successful options:

• Low-calorie cheese with fruit
• One apple with peanut butter
• Yogurt with oatmeal and a little almond

3. Sweet drinks

Another point that should be avoided to lose weight – drinks with a lot of sugar. It’s not just carbonated drinks. This also applies to coffee from machine guns, store juices, and any other liquid with refined sugar.

Excessive consumption of these drinks has been shown to accelerate weight gain. For this reason, both children and adults must drink as little sugar as possible.

The best option is to always have a bottle of fresh water with you. If you prefer the taste, prepare infusions with fruit, mint, or cinnamon.

In order not to buy coffee in the machines, bring home-made coffee. This way, you will be able to control the amount of sugar and it will definitely be the best quality coffee.

4. White bread, cookies, other flour foods

The last type of food that should be avoided to lose weight are those made from refined flour. White bread usually contains high levels of sugar, which alters blood glucose.

Also, due to refined flour, the fiber content in these foods is minimal. For this reason, eating 2 slices of white bread a day can increase the risk of obesity.

Cookies, cakes, and other foods contain unhealthy trans fats. Although they can be very tasty, it is best to avoid them altogether. If you want to eat a piece of cake or cookies, try to choose those made from wholemeal flour. They are less common and take some time to get used to, but they are more useful.

Ideally, make your own desserts at home with wholemeal flour, seeds, and dark chocolate. This way, you can satisfy your hunger without gaining weight, take care of your health and not eat foods that should be avoided.

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If you want to cook a dish that ingeniously combines several different vegetables, try this quiche. This is a universal way to prepare something useful and full of essential nutrients.

Invite the children to eat vegetables with the help of quiche

Do you want your children to eat more vegetables without noticing a taste they don’t like?

Of course, this is just the beginning of a problem that can get much worse. However, you can change the situation by trying new delicious recipes, such as this vegetable quiche. This is the perfect combination of carbohydrates from vegetables and protein from dairy foods.

All in all, this is an amazing dish that you can cook at home!

Quiche to your taste

Also, you can adapt this recipe to your specific tastes and add the ingredients that you think are best. In the recipe we will give you, we will use leeks, zucchini, carrots, and onions. However, if you prefer broccoli, you should also add it.

Either way, it will be delicious. You can even try spinach and potatoes.

How to cook quiche with vegetables and cheese

Start with the dough

This quiche has a crispy crust. To prepare it, you will need the following ingredients.

Ingredients:

• 2 cups of wheat flour (240g)
• 1/2 cup of butter (100g)
• 2 eggs
• 1 glass of water (250ml)
• 1 tbsp of salt (15g)

Preparation:

1. Cut the butter into cubes. Ideally, it should be cold.
2. Form a volcano with wheat flour with your hands and pour the rest of the ingredients inside.
3. Then you need to mix the ingredients well, paying special attention to the butter. You should get a smooth dough.
4. Put the dough in a bowl, flatten and cover with plastic wrap.
5. Sprinkle a little flour on the dough and roll it out with a rolling pin.
6. Place the dough in the form. Make sure the smooth dough covers every inch.
7. Preheat the oven to 180°C and bake for 15 minutes until the quiche is tender but will have a good consistency.

Quiche filling

Ingredients:

• 1 cup of cream (250ml)
• 4 eggs
• 1/2 cup of cheese (100g)
• 2 zucchini
• 2 carrots
• 1 pinch of ground black pepper
• 1 leek
• 2 bulbs
• 1 pinch of salt
• 1 pinch of nutmeg
• 2 tbsp of olive oil (30ml)

Preparation:

1. Grate the cheese first, then set it aside.
2. Meanwhile, wash and chop all the vegetables.
3. Pour two tbsp of olive oil into a pan and heat it. When heated, add the onions and leeks. Fry for 10 minutes.
4. Repeat this procedure with the carrots and after 5 minutes add the zucchini.
5. When all the vegetables are soft, reduce the heat and let them cool to room temperature.
6. Next, beat the eggs, add cream, vegetables, and cheese.
7. Season with nutmeg and pepper.
8. Pour the contents into the quiche you made earlier and put it back in the oven.
9. Set the oven to 180°C and bake for another 15 minutes until you notice that the cheese has browned.
10. Finally, remove from the oven, let cool for a few minutes and serve.

Bon appetit!

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