1 teaspoon olive oil
1/4 small onion, finely diced
2 scallions, sliced (white and light green parts)
1 clove garlic, minced
1/4 teaspoon salt
Freshly ground pepper
Pinch each of thyme, oregano, and cayenne
1 1/2 cups fresh spinach
1 small wrap or flour tortilla, 8-inch in diameter
1 large egg white
1 tablespoon plain Greek yogurt
2 tablespoons crumbled feta cheese, divided
In a small nonstick pan, heat the oil. Add the onion and scallions and cook until soft, 3-4 minutes. Stir in the garlic, cooking a minute or two more until soft. Sprinkle with salt, pepper, and the spices.
Mix in the spinach and cook until wilted, about 2 minutes. Remove to a bowl and cool slightly. Use a wooden spoon to press out some of the liquid from the cooked spinach and drain.
In another small bowl, whisk together the egg white, yogurt, and 1 tablespoon of feta. Add to the cooled spinach and mix until combined.
Wipe out the pan, then brush it with about 1/4 - 1/2 teaspoon olive oil or cooking spray. Over low heat, put the wrap or tortilla in the pan and sprinkle the remaining feta over one side of the wrap and get it to soften slightly. Turn the heat to medium and pour the egg-spinach mixture over the same half of the wrap, fold the other half over and cook on one side until the egg begins to firm up, 3-4 minutes. Flip and cook on the other side for 2-3 minutes, then cut into wedges and serve immediately.
I have 3 favorite; carrot juice, carrot + beet + apple juice and green juice ( apple, kale & spinach )
Creamy Carrot Juice
Juice 4 large organic carrots and enjoy.
Kale Apple Spinach Juice
Juice 2 apples, 4 large kale leaves and spinach.
Beets Apple Carrot Juice
Juice 3 beets (plus their greens if you want extra vitamins), 2 carrots, 1 apple.
Chickpeas Spinach Bread crumbs Pimentón (smoked paprika) Cumin Garlic Sherry vinegar Olive oil.
1. Cook a couple of cloves of minced garlic in a generous amount of olive oil until fragrant, and then add bread crumbs made from 4 or 5 slices of crusty bread (pulse in a food processor for best results); cook, stirring frequently until evenly toasted; remove.
2. Add a little more oil to the pan and sauté a pound of spinach, along with 1 teaspoon each cumin and pimentón.
3. When the spinach begins to wilt, add a can of chickpeas, drained (or 2 cups cooked chickpeas), and cook for 5 minutes or so.
4. When you’re ready to serve, stir in a tablespoon of sherry vinegar and sprinkle with the toasted bread crumbs.
One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.
Flavonoids — a phytonutrient with anti-cancer properties abundant in spinach — have been shown to slow down cell division in human stomach and skin cancer cells. Furthermore, spinach has shown significant protection against the occurrence of aggressive prostate cancer.
Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that play an important role in regulation of inflammation and are present in unusual amounts in spinach.
The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure.
By inhibiting the angiotensin I-converting enzyme, peptides within spinach have been shown to effectively lower blood pressure.
Both antioxidants lutein and zeaxanthin are especially plentiful in spinach and protect the eye from cataracts and age-related macular degeneration.
One cup of spinach contains over 337% of the RDA of vitamin A that not only protects and strengthens “entry points” into the human body, such as mucous membranes, respiratory, urinary and intestinal tracts, but is also a key component of lymphocytes (or white blood cells) that fight infection.
The high amount of vitamin A in spinach also promotes healthy skin by allowing for proper moisture retention in the epidermis, thus fighting psoriasis, keratinization, acne and even wrinkles.
One cup of boiled spinach provides over 1000% of the RDA of vitamin K that can prevent excess activation of osteoclasts (the cells that break down bones), as well as promote the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of our bones.
Vitamin K is a crucial component of the process called carboxylation, which produces the matrix Gla protein that directly prevents calcium from forming in tissue. Eating one cup of spinach contributes to this process that fights atherosclerosis, cardiovascular disease and stroke.
Brain and Nervous Function
The abundance of vitamin K in spinach contributes greatly to a healthy nervous system and brain function by providing an essential part for the synthesis of sphingolipids, the crucial fat that makes up the Myelin sheath around our nerves.
Makes 12 small muffins
1 cup buckwheat flour
1/3 cup cornflour
1 tsp baking powder
3 tbsp flax seeds (milled) or boiled quinoa
1/2 tsp salt & pepper
1/2 tsp nutmeg (grated)
1 cup yoghurt (we used a dairy-free soygurt)
200 g fresh spinach leaves (roughly chopped)
2 carrots (grated)
1 onion (grated)
1/2 organic lemon (juice and peel)
1 clove garlic (mashed)
top with: 1/4 cup pumpkin seeds
Set the oven at 350°F. Mix all the dry ingredients in a bowl and set aside. Whip egg and yoghurt in another bowl. Add spinach, carrots, onion, lemon and garlic, stir for a minute and then add all the dry ingredients. Pour in muffin tins, top with pumpkin seeds and bake for 25 minutes.
for the filling
4 medium onions (chopped)
1 kg frozen spinach
1 kg white mushrooms (chopped)
oil for frying
1 tbs of Vegeta (vegetable Vegeta (vegetable seasoning)
1 tbs garlic powder
ground black pepper to taste
300g Red Leicester or other cheese (grated)
3 cups self raising flour or 3 cups plain flour + 1 tbs baking powder
4 cups milk or a little bit more if pancake mixture is too thick
4 eggs (lightly beaten)
butter for refrying
Boil spinach in salty water, drain and leave aside. Caramelise onions in large frying pan, add mushrooms and seasonings. When mushrooms are ready add spinach and remove from fire. Mix all ingredients for pancakes, pour 125 ml / ½ cup pancake mixture on hot non-stick frying pan and swirl the pan until pancake mixture cover the whole bottom evenly, fry them without any oil or butter. Place filling inside pancake, add some cheese and wrap. Continue the same with all pancakes. Refry on butter before serving. Serve with soup or alone.
Serves 5-6 people (about 15 medium pancakes).