Hello my friend, come inside where the food is delicious, nutritious, and plentiful. The majority of what is on the menu today is low carb, features the Super Food of the week, and definitely meets the qualifications of Muscle Food. The first recipe is a Mrs Toronto favorite of mine, and while it isn’t exactly low fat, it definitely has the goods necessary to be described as incredibly tasty. So make yourselef welcome, and dig in!
– 1/2 cup butter
-3 cloves garlic, chopped
-1 small onion, chopped
-1 (10 ounce) package frozen chopped spinach, thawed and drained
-1 (6 ounce) package herb and garlic feta, crumbled
-1 (8 ounce) package shredded Cheddar cheese
-salt and pepper to taste
– 4 eggs, beaten
-1 cup milk
– salt and pepper to taste
-spray cooking oil
Preheat oven to 375 degrees F (190 degrees C).
1. In a medium skillet, melt butter over medium heat. Saute garlic and onion in butter until lightly browned, about 7 minutes. Stir in spinach, feta and 1/2 cup Cheddar cheese. Season with salt and pepper. Spray baking dish with cooking oil. Spoon mixture baking dish. In a medium bowl, whisk together eggs and milk. Season with salt and pepper. Pour into the baking dish, allowing egg mixture to thoroughly combine with spinach mixture.
2. Bake in preheated oven for 15 minutes. Sprinkle top with remaining Cheddar cheese, and bake an additional 35 to 40 minutes, until set in center. Allow to stand 10 minutes before serving.
Low Carb Spanikopita (Spinach & Cheese Pie)
-12 ounces fresh spinach
-1/2 cup part-skim ricotta cheese or low-fat cottage cheese
-1/2 cup finely shredded Parmigiano-Reggiano cheese, plus more for garnish
-2 large eggs, beaten
-1 clove garlic, minced
-1/4 teaspoon salt
-1/4 teaspoon freshly ground pepper
Preheat oven to 400°F.
1. Pulse spinach in three batches in a food processor until finely chopped. Transfer to a medium bowl. Add ricotta (or cottage cheese), Parmesan, eggs, garlic, salt and pepper; stir to combine.
2. Coat 8 cups of the muffin pan with cooking spray. Divide the spinach mixture among the 8 cups (they will be very full).
3. Bake the spinach cakes until set, about 20 minutes. Let stand in the pan for 5 minutes. Loosen the edges with a knife and turn out onto a clean cutting board or large plate. Serve warm, sprinkled with more Parmesan, if desired.
Spinach, Yellow Squash and Grilled Red Pepper dip with yogurt
-1 red bell pepper
-10 ounces baby spinach leaves (about 6½ packed cups)
-3 tablespoons extra virgin olive oil, plus additional oil for drizzling if desired
-1 onion (about 7 ounces), finely chopped (about 1 1/3 cups)
-2 small yellow or green zucchini
-salt and freshly ground pepper
-4 large cloves garlic, minced
-1/4 teaspoon turmeric
-1 1/2 to 2 cups whole milk yogurt or kefir
-cayenne pepper to taste
1. Heat the broiler.
2. Set the pepper on a slotted broiler pan or in a roasting pan, lined with foil if you like. Broil, turning pepper a few times, until it is charred on all surfaces, about 7 to 12 minutes. Remove from the broiler.
3. If you have broiled the pepper on foil, enclose it in the foil; otherwise put the pepper in a bowl and cover. Set aside until cool enough to handle, then peel with aid of a paring knife. Cut it in half, draining off any liquid. Discard the caps and remove the seeds.
4. Rinse the spinach. Put the spinach in a large sauté pan. Cover and cook over medium-high heat, stirring occasionally, until wilted, about 3 to 5 minutes. Drain it in a colander and rinse it briefly with cold water. Squeeze the spinach by handfuls to remove excess water. Chop the spinach; you should have about 1 1/8 cups.
5. Dry the pan used to cook the spinach. Heat 3 tablespoons of oil in the pan over medium heat. Add the onion and cook, stirring occasionally, until it is soft but not brown, about 5 minutes.
6. Cut the squash in a very small dice, about one-fourth inch by one-fourth inch by one-half inch; you should have about 1 2/3 cups.
7. Add the squash to the pan, sprinkle with salt and pepper and cook, stirring occasionally, for 3 minutes. Cover and cook until the squash is tender, about 2 more minutes. Add the garlic and turmeric and sauté, stirring often, for 1 minute. Stir in the spinach, sprinkle with salt and pepper and cook, stirring often, for 2 minutes to evaporate its excess moisture. Transfer the mixture to a bowl and cool to room temperature.
8. Cut about one-third of the roasted red pepper in thin strips and reserve for garnish. Dice the remaining pepper. Mix the dice into the spinach mixture.
9. Stir the yogurt until smooth. Stir it lightly into the vegetable mixture. Taste and adjust seasoning, adding cayenne pepper to taste. Refrigerate for about 2 hours to marry the flavours. This makes a scant quart of dip.
10. Serve cold. Use raw bell peppers, endive leaves, cucumber slices or anything you like to dip in. Enjoy!
– 3 cloves garlic, sliced
– salt to taste
1. Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soak the spinach to loosen any sand or dirt. Drain the spinach, and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture.
2. Heat 2 Tbsp olive oil in a large skillet on medium high heat. Add the garlic and sauté for about 1 minute, until the garlic is just beginning to brown.
3. Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple of spatulas to lift the spinach, and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan, and cook for an additional minute.
4. After 2 minutes of covered cooking, the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.
– 2 tbsp. oil or ghee
– 1 chopped onion
– 6 cloves garlic, minced
– 1 tsp. fresh ginger, minced
– 2 tsp. ground coriander
– 1/2 tsp. turmeric
– 1/4 tsp. cayenne pepper
– 1 lb. chopped, washed spinach
– 1 cup water
– 1 1/2 tsp. salt
– 1 cup yoghurt
– 1/4 cup crea
1. Heat the oil or ghee in a large pot or saucepan over medium heat. Add the onions and sauté for 2 minutes. Add the garlic, ginger, and spices – sauté for another 2 to 3 minutes.
2. Stir in the spinach, water, and salt and bring to a boil. Reduce heat to low, and simmer for another 10 to 15 minutes.
3. Remove from heat, allow to cool a bit. Then use a blender or food processor to puree in batches.
4. Return the puree to the pot. Add a little water if necessary, and simmer another 5 to 10 minutes.
5. Stir in yogurt, and return to brief simmer – immediately remove from heat. Stir in the optional cream, adjust seasoning – serve.
Wonderful served with grilled chicken breasts and roasted veggies. Enjoy!
Another amazing selection from the cookbook of Mrs Toronto. I look forward to whatever creations are conjured up in the kitchen around here, and can’t wait to see what the week ahead has to offer. I hope that you now have a few ideas to try yourself in the interests of health and wellness. Tomorrow brings another addition of Muscle, and one that I’m excited to share. There is definitely some great information being shared here tomorrow that needs to be added to all of our muscle building data bases. Join me then, will you?
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