Do you want a healthy and tasty recipe at the same time? These mini quiche of California eggs, asparagus and plums, created by food blogger Teresa Balzano, are the ideal dish for a spring lunch, light and in line with health, thanks to the diuretic properties of asparagus and the fibers contained in California plums. A simple recipe, quick to make and that satisfies your desire for good things.

All the properties of California plums

Maybe not everyone knows which one super food are the dehydrated plums of California, a concentrate of fiber but also of vitamins and minerals which, if taken daily, is very good for the heart, bones and digestive system. The doctor confirms it Annamaria Acquaviva, nutritionist dietician who defines this product as a real treasure trove of nutrients that do our body very well. "To start – warns Dr. Acquaviva – with a high content of vitamin K and manganese, which together help the health of the bones, while the potassium also contained in significant quantities is an aid for normal muscle function. The fibers then keep the entire intestinal tract functioning . This dehydrated fruit is also indicated for those who must follow a hypodietic regime thanks to its low glycemic index, and thanks to the composition of the carbohydrates contained, which provide easily available energy and gradual assimilation. Every day 3 or 4 California plums along with a cup of milk and 3 tablespoons of whole grains are all you need to start our breakfast with the right approach.

Here is the recipe for preparing California egg, asparagus and plum quiches

Ingredients

For the shortcrust pastry: 200 g of type 0 flour, 100 g of butter, 50 ml of water, salt to taste

For the stuffing: 6 California plums, 4 eggs, 1 bunch of asparagus, 1 clove of garlic, 4 tablespoons of grated pecorino cheese, milk to taste, extra virgin olive oil, salt and pepper.

Method: First prepare the shortcrust pastry. Quickly cut the butter into small pieces, sift the flour on a pastry board and place it in a fountain. Add the salt, butter and knead with your fingertips to form a sand. Add the cold water and mix quickly until a homogeneous mixture is obtained. You will have to be quick not to heat the dough. Form a ball, wrap it in plastic wrap and put it in the refrigerator for at least 30 minutes. Then peel the asparagus and cut them into pieces of about one centimeter. Heat a pan with a drizzle of oil and garlic. Add the asparagus and brown everything for 2-3 minutes.
Season with salt and set aside. Cut the California plums into pieces of about half a centimeter. Separate the egg whites from the yolks being careful not to break the yolks, which you will put in 4 different cups. Mix the egg whites with about half a glass of milk, add the pecorino cheese, season with salt and pepper. Mix everything well, using a whisk if necessary, to avoid lumps. Finally add the asparagus, the California plums to the egg whites and mix.

To complete:
Once the dough is ready, roll it out and cover 4 single-portion molds of about 10 cm, buttered and floured. Pour the egg whites and asparagus mixture inside. Bake in a hot oven at 180 ° C in ventilated mode. After 13-15 minutes remove the bowls and pour a yolk in the center of each one, put back in the oven and cook for 2 minutes or until golden brown. Serve immediately!

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