With flavors reminiscent of the classic Greek spanakopita, this easy omelet is just right for a light dinner or brunch. Frozen leaf spinach makes it ultra-quick.
Spinach nutrition is amazing. The calcium content in spinach and the other dark leafy greens mentioned above strengthens bones. Spinach and other dark leafy greens like kale, collards, Swiss chard, turnip greens and bok choy are loaded with calcium, folic acid, vitamin K and iron. Spinach is also rich in vitamin C, fiber and carotenoids. Add its lutein and bioflavanoids and spinach is a nutritional powerhouse. Eggs are a rich source of nutrition and protein.
1/4 cup cooked spinach
4 large eggs
1/2 cup crumbled feta cheese (2 ounces)
2 scallions, thinly sliced
2 tablespoons chopped fresh dill
Freshly ground pepper to taste
2 teaspoons extra-virgin olive oil
1. Squeeze spinach to remove any excess water. Blend eggs with a fork in a medium bowl. Add feta, scallions, dill, pepper and the spinach; mix gently with a rubber spatula.
2. Set a rack about 4 inches from the heat source; preheat the broiler.
3. Heat oil in a 10-inch pre seasoned caast iron skillet over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes.
4. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges.
Notes: Serve on its own or with a light salad
Special Diet: Gluten Free, High Iron, High Protein, High Fibre
Category: Main Meals
Submitted By: OK In Health
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Description: These are perfect as appetizers, with a brunch, or as a snack.
Tapioca is a starchy grain derived from the cassava plant. In America, it is best known as a sweet treat but in Africa, Asia and South America, tapioca is known for its nutritional benefits. Although it is low in protein and have few vitamins, tapioca has many health benefits and is a great substitute to wheat.
Some healthy benefits of Tapioca flour:
Offers vitamins and several minerals - Contains manganese, calcium, magnesium, phosphorus, zinc, copper and selenium.
Promotes cardiovascular health - High in both omega-3 and omega-6 acids both critical for brain function, Reduces bad cholesterol, Contains small amount of fat and is low in satured fat.
High in fiber - Lowers the risk of colon cancer, diabetes and heart disease
Contains high amounts of iron - Iron is crucial for the proper growth of the human body to maintain great health. Our body needs iron to produce red blood cells. The main function of iron is to help carry oxygen from the lungs to the muscles and other organs. If the body is low in iron, fatigue, irritability and headaches may occur.
Contains folic acids - Folic acid, a member of the B vitamin family. It protects cell damage so it has an important role in the prevention of many cancers. Folic acid is necessary for the development of our cells and the brain. It is also crucial for women during pregnancy.