Sometimes eggs get a bad reputation but really they are such an amazing food! Eggs are great for any meal of the day or even hard boiled as a snack. Egg whites are a great source of inexpensive protein and egg yolks provide important nutrients, such as biotin, iron and vitamin A! Try to buy organic omega-3 eggs for the healthiest choice.
Here is a fun recipe for a crust-less quiche that the whole family will love. I like to do individual ones for each family member so everyone can have the fillings they like. Kind of like “make-your-own-pizza” with even more nutrition packed in. Below is my favourite combination. My kids prefer just cheese with the eggs and then fresh veggies on the side.
Ingredients (per one adult or 1-3 children):
2 omega-3 eggs (or 1 egg with 2 egg whites)
1 Tbsp milk (can be cow’s milk, goat milk, soy milk, almond milk, etc.)
¼ cup diced peppers (any colour)
¼ cup tomatoes, diced
2 mushrooms, sliced/diced
¼ cup shredded Cheddar or Swiss cheese or Daiya dairy free cheese
Optional: ¼ cup cooked and diced ham or chicken
- Whisk eggs and milk together in a microwave safe bowl.
- Stir in all other ingredients
- Cook all in microwave for 3 minutes, or until eggs are cooked through.
Serve with whole grain bread, tortilla, or English muffin and a salad or extra cut up veggies.
Until next time…stay healthy!