spinach

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  • Buttered Spinach

    Weekly Recipe: 
    NonWeekly
    [title]
    SERVES 4

    2 large bunches young spinach (about 1 ¼ pounds)

    1 tablespoon unsalted butter

    ½ teaspoon finely ground unrefined sea salt

    ¼ teaspoon ground white pepper

    2 hard-cooked eggs, minced

    Trim the spinach of any tough stems or veins, then coarsely chop the spinach leaves. Toss the spinach into a large, heavy stockpot. Set it on the stove over medium-low heat, cover the pot with a tight-fitting lid, and cook for 15 to 20 minutes, until wilted. Drain the wilted spinach in a colander, and press it down to remove any excess liquid. Return the pot to the stove, add the butter, and melt over low heat. Toss in the spinach. Stir in the salt, white pepper, and minced egg, then serve. Source: Reprinted with permission from The Nourished Kitchen written and photographed by Jennifer McGruther

  • Let’s Talk Spinach

    Anyone who has grown up with the cartoon Popeye has an image seared into their brain of Popeye defending Olive Oyl’s honor, his superhuman strength fueled by a can of spinach. While the cartoon’s nutritional depiction is, well, cartoonish, spinach is still a food your body desperately needs.

    I yam what I yam …

    Popeye’s secret weapon, working for your body
    By Amy Vergin
  • Turkey and Spinach Potato Lasagna

    Weekly Recipe: 
    NonWeekly
    [title]
    Serves 8

    2 pounds peeled baking potatoes,
    cut into 1/4-inch slices
    2 teaspoons olive oil
    1 pound lean ground turkey breast
    1 medium onion, chopped
    2 cloves garlic, minced
    2 cups no-salt-added tomato sauce
    1 teaspoon dried basil
    1 teaspoon dried oregano
    1 cup low-fat ricotta cheese
    1 cup low-fat cottage cheese
    1 egg, lightly beaten
    1 egg white
    1 10 oz package frozen, chopped spinach, thawed and drained
    1 cup shredded part-skim mozzarella cheese
    1/2 cup grated Parmesan cheese (optional)

    1. Preheat oven to 450 degrees.
    2. Coat potato slices with olive oil, and layer on a baking sheet coated with cooking spray. Bake 25 to 30 minutes, until slices are firmly tender and beginning to brown on the edges. Remove, and set aside.
    3. In a nonstick skillet, cook turkey, onion, and garlic, browning meat. Drain fat. Return to burner, adding tomato sauce and herbs. Cover, and let simmer.
    4. In a medium bowl, mix ricotta and cottage cheeses, egg, and spinach.
    5. Arrange half the potato slices in a 9-by-13-inch baking pan coated with cooking spray. Spread with half of the spinach-cheese mixture. Top with half of the meat sauce and half of the mozzarella cheese. Repeat layers, and if desired, sprinkle top with Parmesan cheese. 
    6. Bake at 350 degrees for 30 minutes. Remove from oven, and let stand 10 minutes before cutting and serving. 
     

    nutrition info per serving: 434 calories; 15 g fat; 7 g saturated fat; 101 mg cholesterol; 33 g protein; 46 g carbohydrates; 4 g fiber; 327 mg sodium

  • Greens

    2 cups chicory
    1 cup spinach, chopped
    1 large onion, diced
    2 cloves garlic, chopped
    1 tablespoon olive oil
    Lemon juice
    Salt and pepper to taste

    Wash the chicory and cut into pieces. Cook olive oil, onions, and garlic over medium heat until onions are transparent. Add chicory and spinach and cook together until tender. Remove from heat. Add lemon juice and salt and pepper to taste.

  • Spinach Salad Nicoise With Golden Beets

    Serves 6

    2 tablespoons apple-cider vinegar

    1 tablespoon Dijon mustard

    1 garlic clove, minced

    1/3 cup extra virgin olive oil

    1 small shallot, minced

    4 tablespoons minced flat-leaf parsley

    Sea salt and white pepper to taste

    4 medium golden beets, peeled and quartered

    2 cups green beans, cut into 2-inch long pieces

    8 cups baby spinach, loosely packed

    1/2 cup coarsely chopped fresh basil

    4 eggs, hard-boiled, peeled, and quartered

    8 oil-packed anchovy fillets (optional)

    1/2 cup pitted Nicoise olives

    1/2 cup coarsely chopped walnuts

    1. In a small bowl, whisk together vinegar, mustard, and garlic. Whisk in olive oil, shallots, and 2 tablespoons parsley. Season with salt and pepper.
    2. Place beets in half of a stainless steel steamer or on the lower level of a bamboo steamer. Place green beans in the other half of the stainless steamer, or on the top level of the bamboo steamer. Steam over boiling water for 5 minutes.
    3. Remove beans, leaving beets in steamer. Plunge beans into a bowl of cold water; drain and pat dry.
    4. Cook beets for 5 minutes longer, or until tender; remove, plunge into a bowl of cold water, drain, and pat dry.
    5. In a large bowl, toss spinach and basil. Drizzle with just enough dressing to lightly coat leaves; toss, and arrange on a serving platter.
    6. In separate bowls, toss beans and beets with just enough dressing to lightly coat, and arrange over salad. Sprinkle with remaining parsley. Arrange eggs around outside edge of platter.
    7. Arrange anchovies (if using) over salad. Scatter olives and nuts atop salad. Serve immediately, with additional dressing on the side.

    nutrition info per serving: 287 calories; 23 g fat; 4 g saturated fat; 141 mg cholesterol; 9 g protein; 5 g fiber; 233 mg sodium

  • Turkey and Spinach Potato Lasagna


    2 pounds peeled baking potatoes,
    cut into 1/4-inch slices
    2 teaspoons olive oil
    1 pound lean ground turkey breast
    1 medium onion, chopped
    2 cloves garlic, minced
    2 cups no-salt-added tomato sauce
    1 teaspoon dried basil
    1 teaspoon dried oregano
    1 cup low-fat ricotta cheese
    1 cup low-fat cottage cheese
    1 egg, lightly beaten
    1 egg white
    1 10 oz package frozen, chopped spinach, thawed and drained
    1 cup shredded part-skim
    mozzarella cheese
    1/2 cup grated Parmesan cheese (optional)

    1. Preheat oven to 450 degrees.
    2. Coat potato slices with olive oil, and layer on a baking sheet coated with cooking spray. Bake 25 to 30 minutes, until slices are firmly tender and beginning to brown on the edges. Remove, and set aside.
    3. In a nonstick skillet, cook turkey, onion, and garlic, browning meat. Drain fat. Return to burner, adding tomato sauce and herbs. Cover, and let simmer.
    4. In a medium bowl, mix ricotta and cottage cheeses, egg, and spinach.
    5. Arrange half the potato slices in a 9-by-13-inch baking pan coated with cooking spray. Spread with half of the spinach-cheese mixture. Top with half of the meat sauce and half of the mozzarella cheese. Repeat layers, and if desired, sprinkle top with Parmesan cheese.
    6. Bake at 350 degrees for 30 minutes. Remove from oven, and let stand 10 minutes before cutting and serving.

    nutrition info per serving (8): 434 calories; 15 g fat; 7 g saturated fat; 101 mg cholesterol; 33 g protein; 46 g carbohydrates; 4 g fiber; 327 mg sodium

  • Poached Salmon Over Spinach With Mango Salsa

    1 cup fresh or frozen and thawed mango cubes
    1 Serrano chile, seeded and minced
    1/2 cup red onion, diced
    1/4 cup cilantro, chopped
    Juice of 1/2 lime
    2 tablespoons olive oil
    4 6-ounce salmon fillets
    4 teaspoons low-sodium
    Soy sauce
    4 large garlic cloves, minced
    1/2 teaspoon red pepper flakes
    1 10-ounce bag baby
    Spinach leaves

    1. To make salsa, in a medium bowl combine mango, chile, onion, cilantro, and lime; stir to mix. Season with salt and pepper, and set aside.

    2. In a large skillet, heat olive oil. Place salmon fillets, flesh side down, in a skillet and cook for 1 minute, or until lightly browned. Turn fillets over and place in skillet, skin side down. Sprinkle fish with soy sauce, garlic, and red pepper flakes. Add 1/2 inch of water to skillet, cover, and cook on medium until fish is opaque, 6 to 10 minutes.

    3. Remove fish from the skillet and increase heat to medium-high. Add spinach to the skillet and cook for 1 minute, or until just wilted. Remove spinach and divide among four individual plates. Top each plate with a salmon fillet; garnish with salsa.

    nutrition info per serving (4): 366 calories; 18 g fat; 3 g saturated fat; 92 mg cholesterol; 37 g protein; 15 g carbohydrates; 3 g fiber; 311 mg sodium

     

  • Spinach and Crab No-Crust Quiche

    2 large eggs
    2 egg whites
    1 can (7 to 8 ounces) crab meat, drained
    1/2 cup skim milk
    1/2 cup flour
    10 ounces frozen chopped spinach, thawed, and drained
    3/4 cup reduced-fat, grated Swiss cheese
    1/4 teaspoon pepper
    1/4 cup reduced-fat, shredded cheddar cheese

    1. Preheat oven to 350 degrees.
    2. In a bowl, whisk eggs and egg whites. Stir in all remaining ingredients, except for cheddar cheese.
    3. Pour egg mixture into prepared pie plate or quiche dish coated with cooking spray. Sprinkle top evenly with cheddar cheese.
    4. Bake at 350 degrees for 45 minutes, or until set.

    Nutrition info per serving (6): 152.9 calories; 5.3 g fat; 2.8 g saturated fat; 94.3 mg cholesterol; 13.9 g protein; 12 g carbohydrates; 1.4 g fiber; 281 mg sodium

  • Green and Gold Salad

    DRESSING
    3 tablespoons unfiltered honey, softened if hard
    2 teaspoons lemon zest (grated peel)
    1 tablespoon fresh lemon juice
    1 teaspoon balsamic vinegar
    1 tablespoon walnut oil
    Dash cinnamon, dash ground ginger
    Pinch ground nutmeg, pinch salt

    SALAD
    6 cups baby spinach
    1/4 red onion, thinly sliced into rounds
    1 orange or medium grapefruit
    1/4 cup chopped raw walnuts
    Pinch cinnamon (for garnish)

    1. Whisk the dressing ingredients in a small dish until emulsified.

    2. Arrange the spinach on a large platter and top with the red onion rounds.

    3. Remove the stem and opposite end of the orange with a sharp knife. Lay the orange flat side down, and slice the skin off in 1- or 2-inch sections from top to bottom, taking care not to remove too much of the fruit. Turn the orange so the flat ends face to the sides. Slice the orange into 1/4-inch rounds, and quarter each round.

    4. Arrange the oranges in a decorative fashion over the spinach and onions. Drizzle the salad generously with the dressing, and sprinkle with the chopped walnuts and cinnamon.

    Nutrition info per serving (4): 162 calories; 9 g fat; 1 g saturated fat; 0 mg cholesterol; 3 g protein; 22 g carbohydrates; 3 g fiber; 38 mg sodium

  • Spinach and Watermelon Salad With Poppy Seed Dressing

    1 tablespoon olive oil
    1 tablespoon lime juice
    2 teaspoons honey
    2 tablespoons rice vinegar
    1 teaspoon poopy seeds
    4 cups spinach leaves
    1/2 cup red onion, thinly sliced
    2 cups watermelon, cubed and seeded
    3/4 crumbed feta cheese

    1. For dressing, combine olive oil, lime juice, honey, rice vinegar, and poppy seeds.

    2. In a bowl, toss washed spinach leaves and red onion with dressing. Top with watermelon, and feta.

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