{"id":342353,"date":"2022-02-21T10:36:34","date_gmt":"2022-02-21T09:36:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=342353"},"modified":"2023-08-29T10:05:07","modified_gmt":"2023-08-29T08:05:07","slug":"fitness-sidagi-quiche-spanaki-galliki-pita","status":"publish","type":"post","link":"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-quiche-spanaki-galliki-pita\/","title":{"rendered":"Fitness \u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ae: Quiche \u03bc\u03b5 \u03a3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 &#8211; \u0391\u03bb\u03bc\u03c5\u03c1\u03ae \u0393\u03b1\u03bb\u03bb\u03b9\u03ba\u03ae \u03a0\u03af\u03c4\u03b1"},"content":{"rendered":"\n<p>\u0391\u03c2 \u03c6\u03c4\u03b9\u03ac\u03be\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b1\u03b6\u03af <strong>Quiche \u2013 \u03c4\u03b7\u03bd \u03b1\u03bb\u03bc\u03c5\u03c1\u03ae \u03b3\u03b1\u03bb\u03bb\u03b9\u03ba\u03ae \u03c0\u03af\u03c4\u03b1<\/strong> \u03c0\u03bf\u03c5 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03bc\u03b9\u03b1 \u03b6\u03cd\u03bc\u03b7 \u03c9\u03c2 \u03b2\u03ac\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03ba\u03c1\u03ad\u03bc\u03b1 \u03bc\u03b5 \u03c4\u03c5\u03c1\u03af \u03ba\u03b1\u03b9 \u03b1\u03c5\u03b3\u03cc \u03bc\u03b5 \u03c0\u03bf\u03bb\u03bb\u03ac \u03c0\u03bf\u03bb\u03bb\u03ac \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac! <strong>\u0397 \u03bc\u03b1\u03b3\u03b5\u03af\u03b1 \u03ad\u03b3\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bf\u03b9\u03ba\u03b9\u03bb\u03af\u03b1 \u03b4\u03c5\u03bd\u03b1\u03c4\u03bf\u03c4\u03ae\u03c4\u03c9\u03bd. <\/strong>\u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03bd\u03b1 \u03c1\u03af\u03be\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03af\u03c4\u03b1 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c3\u03b1\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03b5\u03cd\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03be\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5, \u03b5\u03bd\u03ce \u03b4\u03b5\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03be\u03b5\u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03b5\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac \u03c6\u03c1\u03ad\u03c3\u03ba\u03b1 \u03bc\u03c5\u03c1\u03c9\u03b4\u03b9\u03ba\u03ac. <strong>\u0397 \u03b4\u03b9\u03ba\u03ae \u03bc\u03b1\u03c2 \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ae quiche \u03bc\u03b5 \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b5\u03b3\u03b3\u03c5\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b3\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae<\/strong> \u2013 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03bf\u03b9\u03ba\u03bf\u03b3\u03ad\u03bd\u03b5\u03b9\u03ac \u03c3\u03b1\u03c2 \u03c7\u03b1\u03c1\u03bf\u03cd\u03bc\u03b5\u03bd\u03b7, \u03b1\u03bb\u03bb\u03ac \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03bc\u03b1\u03b6\u03af \u03c3\u03b1\u03c2 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03ac\u03c1\u03c4\u03b9 \u03ae \u03ad\u03bd\u03b1 \u03c0\u03b9\u03ba\u03bd\u03af\u03ba. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, <strong>\u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03cc\u03c3\u03c4\u03b9\u03bc\u03b7 \u03b5\u03af\u03c4\u03b5 \u03b6\u03b5\u03c3\u03c4\u03ae \u03b5\u03af\u03c4\u03b5 \u03ba\u03c1\u03cd\u03b1<\/strong>. \u0391\u03c2 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u03b3\u03b9\u03b1-\u03c4\u03bf-\u03c6\u03cd\u03bb\u03bb\u03bf-\u03c4\u03b7\u03c2-\u03c0\u03af\u03c4\u03b1\u03c2\"><span style=\"color: #ff6600;\"><strong>\u0393\u03b9\u03b1 \u03c4\u03bf \u03c6\u03cd\u03bb\u03bb\u03bf \u03c4\u03b7\u03c2 \u03c0\u03af\u03c4\u03b1\u03c2:<\/strong><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>120 g \u03b1\u03bb\u03b5\u03cd\u03c1\u03b9 \u03cc\u03bb\u03c5\u03c1\u03b1\u03c2 \u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b1\u03bb\u03ad\u03c3\u03b5\u03c9\u03c2<\/li><li>100 g \u03b2\u03c1\u03ce\u03bc\u03b7\u03c2 \u03c8\u03b9\u03bb\u03ae\u03c2 \u03ac\u03bb\u03b5\u03c3\u03b7\u03c2<\/li><li>100-130 ml \u03b3\u03ac\u03bb\u03b1<\/li><li>30 g <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.gr\/elaia\" class=\"ek-link\">\u03b5\u03bb\u03b1\u03b9\u03cc\u03bb\u03b1\u03b4\u03bf<\/a><\/span><\/li><li>\u00bd \u03ba.\u03b3. \u03b1\u03bb\u03ac\u03c4\u03b9<\/li><li>\u00bc \u03ba.\u03b3. \u03bc\u03b1\u03cd\u03c1\u03bf \u03c0\u03b9\u03c0\u03ad\u03c1\u03b9 \u03c3\u03b5 \u03c3\u03ba\u03cc\u03bd\u03b7<\/li><li>\u00bd \u03ba.\u03b3. \u03bc\u03c0\u03b1\u03c7\u03b1\u03c1\u03b9\u03ba\u03ac \u03c4\u03b7\u03c2 \u03a0\u03c1\u03bf\u03b2\u03b7\u03b3\u03ba\u03af\u03b1\u03c2<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u03b3\u03b9\u03b1-\u03c4\u03b7\u03bd-\u03ba\u03c1\u03ad\u03bc\u03b1\"><span style=\"color: #ff6600;\"><strong>\u0393\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ba\u03c1\u03ad\u03bc\u03b1:<\/strong><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>150 ml \u03b3\u03ac\u03bb\u03b1<\/li><li>100 g baby \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9<\/li><li>80 g \u03c4\u03c5\u03c1\u03af \u03c6\u03ad\u03c4\u03b1<\/li><li>60 g \u03bd\u03c4\u03bf\u03bc\u03b1\u03c4\u03af\u03bd\u03b9\u03b1<\/li><li>3 \u03b1\u03c5\u03b3\u03ac<\/li><li>3 \u03c3\u03ba\u03b5\u03bb\u03af\u03b4\u03b5\u03c2 \u03c3\u03ba\u03cc\u03c1\u03b4\u03bf<\/li><li>\u00bd \u03ba.\u03b3. \u03bc\u03c0\u03b1\u03c7\u03b1\u03c1\u03b9\u03ba\u03ac \u03c4\u03b7\u03c2 \u03a0\u03c1\u03bf\u03b2\u03b7\u03b3\u03ba\u03af\u03b1\u03c2<\/li><li>\u03b1\u03bb\u03ac\u03c4\u03b9 \u03ba\u03b1\u03b9 \u03bc\u03b1\u03cd\u03c1\u03bf \u03c0\u03b9\u03c0\u03ad\u03c1\u03b9 \u03c3\u03b5 \u03c3\u03ba\u03cc\u03bd\u03b7<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_7269.jpg\" alt=\"SFitness \u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ae: Quiche \u03bc\u03b5 \u03a3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 - \u0391\u03bb\u03bc\u03c5\u03c1\u03ae \u0393\u03b1\u03bb\u03bb\u03b9\u03ba\u03ae \u03a0\u03af\u03c4\u03b1 - \u03c5\u03bb\u03b9\u03ba\u03ac\" width=\"725\" height=\"484\" title=\"Fitness \u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ae: Quiche \u03bc\u03b5 \u03a3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 - \u0391\u03bb\u03bc\u03c5\u03c1\u03ae \u0393\u03b1\u03bb\u03bb\u03b9\u03ba\u03ae \u03a0\u03af\u03c4\u03b1 - \u03c5\u03bb\u03b9\u03ba\u03ac\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"\u03bf\u03b4\u03b7\u03b3\u03af\u03b5\u03c2-\u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7\u03c2\"><span style=\"color: #ff6600;\"><strong>\u039f\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 \u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7\u03c2:<\/strong><\/span><\/h3>\n\n\n\n<p><strong>\u0391\u03bd\u03b1\u03ba\u03b1\u03c4\u03b5\u03cd\u03bf\u03c5\u03bc\u03b5 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9 \u03c5\u03bb\u03b9\u03ba\u03ac<\/strong> \u03ba\u03b1\u03b9 <strong>\u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03c6\u03b9\u03c7\u03c4\u03ae \u03b6\u03cd\u03bc\u03b7 \u03bc\u03b5 \u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03bc\u03b1\u03c2.<\/strong> \u0395\u03ac\u03bd \u03b7 \u03b6\u03cd\u03bc\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03cd <strong>\u03c3\u03c6\u03b9\u03c7\u03c4\u03ae<\/strong>, \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03bf\u03c5\u03bc\u03b5 \u03bb\u03af\u03b3\u03bf <strong>\u03b3\u03ac\u03bb\u03b1<\/strong>. \u03a4\u03bf\u03c0\u03bf\u03b8\u03b5\u03c4\u03bf\u03cd\u03bc\u03b5 \u03c4\u03b7 \u03b6\u03cd\u03bc\u03b7 \u03c3\u03b5 \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03c5\u03bc\u03ad\u03bd\u03c9\u03c2 \u03bb\u03b1\u03b4\u03c9\u03bc\u03ad\u03bd\u03bf \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03c4\u03b1\u03c8\u03af \u03b3\u03b9\u03b1 \u03c0\u03af\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bb\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5 \u03c4\u03b1 \u03b4\u03ac\u03c7\u03c4\u03c5\u03bb\u03ac \u03bc\u03b1\u03c2 (\u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b1\u03bc\u03b5 \u03c4\u03b1\u03c8\u03af \u03b4\u03b9\u03b1\u03bc\u03ad\u03c4\u03c1\u03bf\u03c5 24 \u03b5\u03ba.) \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c8\u03ae\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03bf\u03c5\u03c2 <strong>180\u00b0C \u03b3\u03b9\u03b1 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 10 \u03bb\u03b5\u03c0\u03c4\u03ac.<\/strong><strong>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_7271.jpg\" alt=\"Quiche \u03bc\u03b5 \u03a3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 - \u0391\u03bb\u03bc\u03c5\u03c1\u03ae \u0393\u03b1\u03bb\u03bb\u03b9\u03ba\u03ae \u03a0\u03af\u03c4\u03b1 - \u039f\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 \u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7\u03c2\" width=\"-348\" height=\"-232\" title=\"Quiche \u03bc\u03b5 \u03a3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 - \u0391\u03bb\u03bc\u03c5\u03c1\u03ae \u0393\u03b1\u03bb\u03bb\u03b9\u03ba\u03ae \u03a0\u03af\u03c4\u03b1 - \u039f\u03b4\u03b7\u03b3\u03af\u03b5\u03c2 \u0395\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7\u03c2\"\/><\/figure><\/div>\n\n\n\n<p><strong><\/strong><\/p>\n\n\n\n<p>\u03a3\u03c4\u03bf \u03bc\u03b5\u03c4\u03b1\u03be\u03cd, \u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7\u03bd <strong>\u03ba\u03c1\u03ad\u03bc\u03b1<\/strong> \u03bc\u03b1\u03c2. \u03a0\u03bb\u03ad\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c0\u03c1\u03ce\u03c4\u03b1 \u03c4\u03bf \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b1\u03c7\u03bd\u03af\u03b6\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5 \u03bb\u03af\u03b3\u03bf \u03bd\u03b5\u03c1\u03cc. \u039c\u03cc\u03bb\u03b9\u03c2 \u03b3\u03af\u03bd\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc, \u03c4\u03bf \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5 <strong>\u03b8\u03c1\u03c5\u03bc\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c6\u03ad\u03c4\u03b1, \u03b3\u03ac\u03bb\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03bc\u03b1\u03c7\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c3\u03ba\u03cc\u03c1\u03b4\u03bf.<\/strong> \u0391\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c3\u03bf\u03c5\u03bc\u03b5 <strong>\u03c4\u03b1 \u03bc\u03c0\u03b1\u03c7\u03b1\u03c1\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b1\u03bb\u03ac\u03c4\u03b9<\/strong>. \u0391\u03bd\u03b1\u03ba\u03b1\u03c4\u03b5\u03cd\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b1 <strong>\u03b1\u03c5\u03b3\u03ac<\/strong> \u03c3\u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2.<\/p>\n\n\n\n<p><strong>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Pr_prava-min.png\" alt=\"Spinach quiche - salty French pie - Instructions\" title=\"Spinach quiche - salty French pie - Instructions\"\/><\/figure><\/div>\n\n\n\n<p><strong><\/strong><\/p>\n\n\n\n<p>\u039c\u03cc\u03bb\u03b9\u03c2 \u03b7 \u03ba\u03c1\u03ad\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03c4\u03bf\u03b9\u03bc\u03b7, \u03c4<strong>\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03c7\u03cd\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c8\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b6\u03cd\u03bc\u03b7,<\/strong> \u03c0\u03c1\u03bf\u03c3\u03b8\u03ad\u03c4\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ac <strong>\u03bd\u03c4\u03bf\u03bc\u03b1\u03c4\u03af\u03bd\u03b9\u03b1<\/strong> \u03b1\u03c0\u03cc \u03c0\u03ac\u03bd\u03c9 \u03ba\u03b1\u03b9 \u03c8\u03ae\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf quiche \u03c3\u03c4\u03bf\u03c5\u03c2 <strong>180\u00b0C \u03b3\u03b9\u03b1 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 40 \u03bb\u03b5\u03c0\u03c4\u03ac. \u039a\u03b1\u03bb\u03ae \u03cc\u03c1\u03b5\u03be\u03b7!<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_7285.jpg\" alt=\"Fitness recipe: Spinach quiche - salty French pie\" width=\"-368\" height=\"-246\" title=\"Fitness recipe: Spinach quiche - salty French pie\"\/><\/figure><\/div>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"datagrid\">\n<table>\n<thead>\n<tr>\n<th class=\"s\" style=\"text-align: center;\" colspan=\"5\">\u0394\u0399\u0391\u03a4\u03a1\u039f\u03a6\u0399\u039a\u0397 \u0391\u039e\u0399\u0391 \u0393\u0399\u0391 1 \u039c\u0395\u03a1\u0399\u0394\u0391 (10 \u039c\u0395\u03a1\u0399\u0394\u0395\u03a3 \u03a3\u03a5\u039d\u039f\u039b\u0399\u039a\u0391)<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">\u0398\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">\u03a0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">\u03a5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">\u039b\u03b9\u03c0\u03b1\u03c1\u03ac<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">198<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">8 g<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">22 g<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">9 g<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u03a0\u03b9\u03c3\u03c4\u03b5\u03cd\u03bf\u03c5\u03bc\u03b5 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03ae \u03b7 \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ae \u03c3\u03b1\u03c2 \u03b5\u03bd\u03ad\u03c0\u03bd\u03b5\u03c5\u03c3\u03b5 \u03bd\u03b1 \u03c6\u03c4\u03b9\u03ac\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 <strong>\u03bd\u03cc\u03c3\u03c4\u03b9\u03bc\u03bf quiche \u03bc\u03b5 \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9.<\/strong> \u0391\u03c2 \u03bc\u03b7\u03bd \u03be\u03b5\u03c7\u03bd\u03ac\u03bc\u03b5 \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03cc\u03c1\u03b9\u03b1, \u03b5\u03c0\u03bf\u03bc\u03ad\u03bd\u03c9\u03c2 <strong>\u03bc\u03b7\u03bd \u03c6\u03bf\u03b2\u03ac\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bb\u03af\u03b3\u03b7 \u03c6\u03b1\u03bd\u03c4\u03b1\u03c3\u03af\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03b5\u03b9\u03c1\u03b1\u03bc\u03b1\u03c4\u03b9\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u2013 <\/strong>\u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5<strong>,<\/strong> \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, <strong>\u03c4\u03b1 \u03b1\u03b3\u03b1\u03c0\u03b7\u03bc\u03ad\u03bd\u03b1 \u03c3\u03b1\u03c2 \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03ae \u03bc\u03b1\u03bd\u03b9\u03c4\u03ac\u03c1\u03b9\u03b1.<\/strong> \u0391\u03bd \u03c3\u03b1\u03c2 \u03ac\u03c1\u03b5\u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03b7 \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ae \u03bc\u03bf\u03b9\u03c1\u03b1\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03c6\u03af\u03bb\u03bf\u03c5\u03c2 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c5\u03c0\u03bf\u03c3\u03c4\u03b7\u03c1\u03af\u03be\u03c4\u03b5 \u03bc\u03b1\u03c2 <strong>\u03bc\u03b5 \u03bc\u03af\u03b1 \u03ba\u03bf\u03b9\u03bd\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7.<\/strong><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u03a6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5 quiche \u03bc\u03b5 \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 &#8211; \u03c4\u03b7\u03bd \u03b1\u03bb\u03bc\u03c5\u03c1\u03ae \u03b3\u03b1\u03bb\u03bb\u03b9\u03ba\u03ae \u03c0\u03af\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03b6\u03b5\u03b9 \u03c4o \u03c6\u03cd\u03bb\u03bb\u03bf \u03ba\u03c1\u03bf\u03cd\u03c3\u03c4\u03b1\u03c2  \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ba\u03c1\u03ad\u03bc\u03b1  \u03b1\u03c0\u03cc \u03c4\u03c5\u03c1\u03af \u03ba\u03b1\u03b9 \u03b1\u03c5\u03b3\u03cc \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac \u03c0\u03bf\u03bb\u03bb\u03ac \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac. \u0398\u03b1 \u03c4\u03b7\u03bd \u03bb\u03b1\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5!<\/p>\n","protected":false},"author":25,"featured_media":154869,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2772],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-342353","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-suntages","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fitness \u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ae: Quiche \u03bc\u03b5 \u03a3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 - \u0391\u03bb\u03bc\u03c5\u03c1\u03ae \u0393\u03b1\u03bb\u03bb\u03b9\u03ba\u03ae \u03a0\u03af\u03c4\u03b1 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u03a6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5 quiche \u03bc\u03b5 \u03c3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 - \u03c4\u03b7\u03bd \u03b1\u03bb\u03bc\u03c5\u03c1\u03ae \u03b3\u03b1\u03bb\u03bb\u03b9\u03ba\u03ae \u03c0\u03af\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03b6\u03b5\u03b9 \u03c4o \u03c6\u03cd\u03bb\u03bb\u03bf \u03ba\u03c1\u03bf\u03cd\u03c3\u03c4\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ba\u03c1\u03ad\u03bc\u03b1 \u03b1\u03c0\u03cc \u03c4\u03c5\u03c1\u03af \u03ba\u03b1\u03b9 \u03b1\u03c5\u03b3\u03cc \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac \u03c0\u03bf\u03bb\u03bb\u03ac \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac. \u0398\u03b1 \u03c4\u03b7\u03bd \u03bb\u03b1\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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\u03c4\u03c5\u03c1\u03af \u03ba\u03b1\u03b9 \u03b1\u03c5\u03b3\u03cc \u03ba\u03b1\u03b9 \u03c0\u03bf\u03bb\u03bb\u03ac \u03c0\u03bf\u03bb\u03bb\u03ac \u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac. \u0398\u03b1 \u03c4\u03b7\u03bd \u03bb\u03b1\u03c4\u03c1\u03ad\u03c8\u03b5\u03c4\u03b5!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-quiche-spanaki-galliki-pita\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-02-21T09:36:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-29T08:05:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/spenatovy-quiche-slany-francuzsky-kolac-blog_1_-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-quiche-spanaki-galliki-pita\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.gr\/blog\/fitness-sidagi-quiche-spanaki-galliki-pita\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Fitness \u03a3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ae: Quiche \u03bc\u03b5 \u03a3\u03c0\u03b1\u03bd\u03ac\u03ba\u03b9 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