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: Remember the early 90's and the ch-ch-ch chia pets? The popular decorative planters were, in fact, sprouted chia seeds. Chia (Salvia hispanica) is an ancient grain that was used as a staple food by early Mayans and Aztecs, who found benefit in its high energy production, easy transportation, and easy crop maintenance. It was also used within many medicinal applications. Today, Chia has been adopted by the public as a nutrient dense dietary "super food." These tiny seeds contain high concentrations of essential fatty acids, protein, dietary fiber, vitamins, minerals and antioxidants, and can easily be incorporated into any diet for an extra boost of nutrition.
Chia typically contains 30-35% oils and is high in Omega-3 and Omega-6, with each tablespoon providing approximately 2.5-3 g of Omega 3.
Fiber content of 30-40% per serving, with a high ratio of soluble fiber. This type of fiber allows a slower conversionof carbohydrates to glucose, assisting with those suffering with sugar-related illness.
These essential fatty acids and high amounts of soluble fiber, make Chia very beneficial for cholesterol management and cardiovascular health.
Promotes bowel regularity, while soothing inflammatory bowel issues.
They are classified as a high protein food, offering a complete protein (amino acid) content higher than most other grains.
They contain a high antioxidant content, providing a mix of bioflavonoids and quercentin, with the average ORAC (Oxygen Radical Absorbance Capacity) value per tablespoon being 960-1000.