Our weight loss physician recommends increasing consumption of vegetables, especially the green leafy type, when you’re trying to lose weight. Spinach is an ideal choice because it has more nutrients per calorie than any other food. It’s loaded with vitamins A, K, D and E, as well as a bevy of trace minerals including calcium and magnesium, which are essential for healthy bones. It’s an excellent source of omega 3 fatty acids, which helps satiate hunger, and more than a dozen flavonoid compounds that have significant anti-inflammatory properties—in fact, research shows spinach boasts anti-cancer agents. The carotenoids in spinach promote eyesight health, protecting against cataracts and macular degeneration.
This recipe for spinach casserole is an excellent way to incorporate this green leafy nutritional powerhouse into your diet. It’s easy to prepare and packed with flavor. Our weight loss physician recommends including your favorite spices to season it to your liking and to boost the dish’s antioxidant content. Enjoy!
1 10 oz. box of frozen chopped spinach
¼ chopped onion
1 tpsp extra virgin olive oil
4-oz package of low-fat cream cheese, softened
1/2 cup shredded Swiss cheese
2 tbsp grated Parmesan cheese
1 egg white
½ tsp garlic powder
1/2 tsp Himalayan sea salt or other spice mixture to taste
1 teaspoon lemon juice
Defrost the spinach and preheat oven to 350° F. Saute the onions in the extra virgin olive oil until they softens slightly. Mix all the other ingredients with the spinach, except for the Parmesan cheese, in a 2-quart casserole dish. Add spices of your choice—some good ones to try are red pepper flakes, thyme, marjoram, sage or oregano.
Bake for 40-45 minutes, until the cheese on top browns slightly. Remove from the oven and sprinkle the Parmesan cheese over the entire casserole. Makes approximately four servings.