Ingredients
- 150 g broccoli
- 75 g boiled ham
- 250 g cottage cheese
- 10 egg whites
- 75 g grated mozzarella
- salt and pepper (to taste)
Methods
Separate the broccoli into florets and boil them in a pot with water.
Cut the ham into cubes and place it in a bowl.
Add the remaining ingredients and the boiled broccoli and mix well.
Fill a baking dish (25.5 x 16.5 cm) with the mixture and bake for 45 minutes at 190°C.
Nutrition Benefits of key ingredients
Eggs
High in Protein: Eggs are an excellent source of protein, containing all nine essential amino acids needed for muscle growth and repair. Protein can help support healthy blood sugar levels by slowing down the absorption of glucose from food.
Rich in Nutrients: They are packed with essential nutrients, including vitamins A, D, E, B12, and B6, as well as folate, iron, zinc, and phosphorus.
Eye Health: Eggs contain lutein and zeaxanthin, antioxidants that are can be beneficial for eye health.
Choline Source: They are one of the best dietary sources of choline, which is important to help support brain health and function.
Healthy Fats: Eggs contain healthy fats, including omega-3 fatty acids, which could be beneficial for heart health.
Cottage Cheese
High in Protein: Cottage cheese is a rich source of protein, making it helpful to support muscle repair and growth. It is particularly high in casein protein, which is slow-digesting and could helps sustain muscle protein synthesis.
Low in Fat and Calories: It is relatively low in fat and calories, making it a good choice for those aiming to manage their weight.
Rich in Calcium: Cottage cheese is high in calcium, which can support bones and teeth health, as well as muscle function.
B Vitamins: It contains several B vitamins, including B12, riboflavin, and niacin, which can help support metabolism and overall cellular function.
Probiotics: Some cottage cheeses contain probiotics, which are beneficial bacteria that can support gut health and improve digestion.
Nutrition facts
About the author
Tonia graduated in Economics from the University of Athens and began her career in Consumer Engagement. Having always been passionate about health and well-being, she eventually decided to follow her true calling and pursued a Nutrition degree at the University of Greenwich in London, supplementing her knowledge with certifications in NLP and NLP Wellbeing Coaching through INLPTA.
This combination of scientific training and mindset-focused tools enables her to take a holistic approach to health, supporting sustainable behavior change and long-term wellness.
Today, Tonya is the founder of Believe in Yourself, where she guides individuals toward healthier habits and lifestyle through tailored nutrition and coaching programs.
Why does V support e-e-a-t better?
V2 keeps the focus on Tonia’s nutrition credentials and current expertise, while only briefly mentioning her Economics background for context. It avoids giving too much space to unrelated corporate experience, which could dilute her authority in nutrition, while using a language that emphasizes her scientific training, certifications, and holistic approach, which strengthens trustworthiness and expertise signals for readers seeking credible health information.
Tonia graduated in Economics from the University of Athens and began her career in Consumer Engagement. Having always been passionate about health and well-being, she eventually decided to follow her true calling and pursued a Nutrition degree at the University of Greenwich in London, supplementing her knowledge with certifications in NLP and NLP Wellbeing Coaching through INLPTA.
This combination of scientific training and mindset-focused tools enables her to take a holistic approach to health, supporting sustainable behavior change and long-term wellness.
Today, Tonya is the founder of Believe in Yourself, where she guides individuals toward healthier habits and lifestyle through tailored nutrition and coaching programs.
Why does V support e-e-a-t better?
V2 keeps the focus on Tonia’s nutrition credentials and current expertise, while only briefly mentioning her Economics background for context. It avoids giving too much space to unrelated corporate experience, which could dilute her authority in nutrition, while using a language that emphasizes her scientific training, certifications, and holistic approach, which strengthens trustworthiness and expertise signals for readers seeking credible health information.
