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Spinach Is One of the Most Nutritious Foods Available. Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence. One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement. It is a good, very good or excellent source of more than 20 different measurable nutrients, including dietary fiber, calcium and protein. And yet, 1 cup has only 40 calories! Spinach is an excellent choice for nutrition without high calories.
Serve as a main dish, or it’s easy to take on a summer picnic. It is decadent and healthy at the same time. We load ours with extra spinach, spices and three different types of cheese, which adds flavor and great texture. The filo encases it with a light flakiness that complements the spinach interior perfectly. This dish is not as difficult as it looks to cook and is so worth the effort!
Spinach filling:
- 2 ½ cups (packed) frozen spinach, defrosted
- 1 cup onion, diced
- 5 eggs
- ½ cup cottage cheese
- ½ cup Monterey Jack cheese
- 6 tablespoons feta cheese, crumbled
- 1 tablespoon flour
- ½ teaspoon lemon juice
- 1 teaspoon sea salt
- ¼ teaspoon basil, dried
- ¼ teaspoon oregano flakes
- ¼ cup olive oil, for spinach mixture
Filo crust:
- 9 sheets filo (13”x 18” size)
- Olive oil for brushing
Research has shown that diets high in dark green vegetables like spinach are linked to a reduced risk of several types of cancer. One study has shown that higher consumption of spinach to be associated with a lower incidence of breast cancer. Another study found that one of the antioxidants in spinach slowed prostate cancer in animal as well as human prostate cancer cells. Scientific study has identified no less than 13 different flavonoid compounds known as methylenedioxyflavonol glucuronides found in spinach which function as anticancer agents.
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