No Crust Spinach Pie

No Crust Spinach Pie

PLUS – To-go-with, Mixed Grain Bread!

About that Spinach…

Spinach Plate
Spinach Plate

Carotenoids and the antioxidant vitamins C and E in spinach are believed to reduce the risk of cancer, heart disease, stroke and cataracts. And the healthy dose of potassium and calcium found in spinach can help regulate your blood pressure.

Eating and preparing spinach is simple and easy, since it tastes good raw or cooked. Spinach can be found fresh, frozen, or canned; it can be easily incorporated into many dishes. Its versatility makes it easy to serve raw in salads or sandwiches or as a complement to soups, meat, fish, or other vegetable dishes.

Fresh spinach for the healthy no crust spinach pie should be dried and packed loosely in a cellophane or plastic bag and stored in the
refrigerator crisper.

No Crust Spinach Pie Recipe

Ingredients

No Crust Spinach Pie
No Crust Spinach Pie

2 tablespoons butter
2 large eggs
1/2 cup flour
1/2 cup 1 percent milk
2 minced garlic cloves or 1/2 teaspoon garlic powder
1/2 teaspoon baking powder
4 ounces mozzarella
2 cups chopped, fresh spinach

Directions

  1. Preheat oven to 350 degrees.
  2. Melt butter or margarine in an 8 inch baking pie pan. (A square pan works just as well.)
  3. Beat eggs well. Add flour, milk, garlic and baking powder. Pour into baking pan. Stir in cheese and spinach. Sprinkle more shredded cheese on top, if desired.
  4. Bake for 30 to 35 minutes or until firm and the cheese is slightly golden brown. Recipe yields 2 servings of pie.

Serving Size: 1/2 of recipe

Recipe Notes

You can drop a lot of fat and calories by using reduced fat mozzarella cheese and ½ cup egg substitute in place of the whole eggs, if desired. Adjust nutrition information accordingly.

Nutrition Information

Per serving:

  • Calories 310
  • Total fat 16 grams
  • Saturated fat 7 grams
  • Trans fat 0 grams
  • Cholesterol 165 milligrams
  • Sodium 410 milligrams
  • Total Carbohydrate 29 grams
  • Dietary Fiber 1 gram
  • Sugars 11 grams
  • Protein 13 grams

Download this recipe in a PDF file!

Mixed Grain Bread Recipe

Mixed Grain Breads
Mixed Grain Breads

The Food Guide Pyramid suggests eating six to eleven servings from the Bread, Cereal, Rice, and Pasta group on a daily basis. It does sound like a lot, but it truly isn’t.
Visit “A Byte of Whole Grains” on our sister site, Bellybytes.com, for suggestions and tips. Try a slice with your No Crust Spinach Pie!

Ingredients

1/4 cup yellow cornmeal
1/4 cup packed brown sugar
1 teaspoon salt
2 tablespoons vegetable oil
1 cup boiling water
1 package active dry yeast
1/4 cup warm (105 to 115 degrees) water
1/3 cup whole wheat flour
1/4 cup rye flour
2-1/4 to 2-3/4 cup all purpose flour

 

Directions

  1. Mix cornmeal, brown sugar, salt and oil with boiling water, cool to lukewarm (105 – 115 degrees).
  2. Dissolve yeast in 1/4 cup warm water; stir into cornmeal mixture. Add whole wheat and rye flours and mix well. Stir in enough all purpose flour to make dough stiff enough to knead.
  3. Place dough in lightly oiled bowl, turning oil top. Cover with clean towel; let rise in warm place until double, about 1 hour.
  4. Punch dough down; turn onto clean surface. Cover with clean towel; let rest 10 minutes. Shape dough and place in greased 9 x 5 inch pan. Cover with clean towel; let rise until almost double, about 1 hour.
  5. Preheat oven to 375 degrees. Bake 35 to 45 minutes or until bread sounds hollow when tapped. Cover with aluminum foil during baking if bread is browning too quickly. Remove bread from pan and cool on wire rack.
  6. Serving Size: 1 slice. Yield: 20 servings.
Nutrition information per serving:
  • Calories 90
  • Total fat 1.5 grams
  • Saturated fat 0 grams
  • Cholesterol 0 milligrams
  • Sodium 120 milligrams
  • Protein: 2 grams

Download this recipe in PDF!

Tuna Stuffed Tomatoes

Tuna Stuffed Tomatoes

Tuna stuffed tomatoes – party fare! Serve with hot consomme and tiny sandwiches, such as turkey and Swiss cheese on marbled rye. Lean ham and Swiss on rye is another tasty option.  You could also go meatless with miniature versions of our Vegetarian Sandwich recipe. Vegetarian sandwich is a delicious and hearty sandwich with zucchini, bell pepper, mushrooms, tomato and seasonings.

An alternative to party fare, you could also make Tuna Stuffed Tomatoes for a luncheon main dish.

Tuna Salad for Tuna Stuffed Tomatoes

For tuna salad, break one 6-1/2 or 7-ounce can of tuna in chunks; sprinkle with 1 tablespoon lemon juice. Add 2 hard cooked eggs, chopped, 1/4 cup thinly sliced sweet pickle, 1/4 cup finely chopped onion, 2 tablespoons diced pimiento, 1/4 teaspoon salt and a dash of pepper. Add 1/2 cup mayonnaise; mix gently and chill.

Turn 4 tomatoes stem end down. Cut each, not quite through, in 6 equal sections. Salt inside and fill with tuna salad. Serve on beds of lettuce.

Tuna Stuffed Tomatoes
Tuna Stuffed Tomatoes

Tomato: It’s a Fruit

Currently, tomatoes are one of the most popular fruits eaten by Americans. Tomatoes are members of the fruit family, but they are served and prepared as a vegetable. This is why most people consider them a vegetable and not a fruit. Tomatoes are an excellent source of vitamin C and a good source of vitamin A. Lycopene, one of nature’s most powerful antioxidants, is found almost exclusively in tomatoes.

Want to know more about this popular and tasty fruit? Check out Tomato Food Facts on our sister site, Belly Bytes.

Frosty Fruity Favs

Frosty Fruity Favs for Summertime Treats

Following are some of our most popular refreshing, frosty fruity favs and even a slushy for healthful and cooling summertime treats. I’ve also added a recipe card image if you’d care to download and print that way. Click on each “card” for a larger, crisper copy.

Chocolate Banana Pops Recipe

Servings: 8 bananas
Prep Time: 10 minutes

4 ripe, firm bananas, peeled and cut into half crosswise
1-1/2 cup dark chocolate chips or white chocolate
3 tablespoons vegetable oil
1 cup toppings such as chopped nuts, colored sprinkles, grated coconut, etc.

Insert stick into the cut end of each banana.
Freeze banana for 1 hour or until solid.
Melt chocolate in microwave or over hot water.
Stir in vegetable oil until mixture is satiny and smooth.
Dip frozen bananas into chocolate, coating all sides.
Place toppings on a flat plate. Roll coated bananas over toppings. Serve.

Fruity Frosty Favs Free Recipe Card

Frosty Fruity Favs Chocolate Banana Pops Recipe Card
Chocolate Banana Pops Recipe Card

Easy Strawberry Frost

1 cup egg whites
6 ounces cold water or non fat milk
1/2 cup frozen strawberries

Blend at slow speed for 20 seconds.
Add one-half cup frozen strawberries.
Blend at high speed for one minute. Enjoy!

Frosty Fruit Favs Free Recipe Card

Frosty Fruit Favs Easy Strawberry Frost
Easy Strawberry Frost Recipe Card

Fruit Slushy Recipe

1 serving

Quick and easy, and additively delicious, this is a great, easy to make snack recipe for kids.

1 tablespoon chia seeds
1-1/2 cup cool water, coconut water, or juice of choice
1/2 to 1 cup frozen fruit of your choice
1/3 cup fat free evaporated milk
Spiced bananas, orange sections or cubed angel food cake

Add all ingredients to a blend and liquefy using the most powerful setting. BLend until smooth. Drink immediately.

Customize! You can use a blend of different fruits or stick to one kind. The possibilities are almost endless.

Frosty Fruit Favs Free Recipe Card

Frosty Fruit Favs Fruit Slushy Recipe Card
Fruit Slushy Recipe Card

Pomegranate Frost Recipe

Serves 6

Ice cubes
1-1/2 cup pomegranate juice
1-1/2 cup cranberry juice
1/2 cup each fresh lemon juice and fresh lime juice
1 bottle sparkling water
8 finely shredded mint leaves

Fill a pitcher half-full with ice cubes. Add the pomegranate juice, cranberry juice, lemon juice,

lime juice, 1-1/ cup sparkling water and the shredded mint; stir until well mixed.

Fill six tall glasses with ice. Pour the mixture into the glasses and serve immediately.

Frosty Fruit Favs Free Recipe Card

Frosty Fruit Favs Pomegranate Frost Recipe Card
Pomegranate Frost Recipe Card

Fruit Shake

Here’s a fruit shake that’s simple, fast and yummy. Also very filling in
the morning.

  • 1 cup orange juice
  • 1 frozen banana
  • 1 cup (approx.) frozen strawberries

Blend all ingredients in the blender. The frozen fruit makes it thick; there is
no need for ice. Try experimenting with different juices and fruits.

You may also enjoy…

Confetti Grain Salad

Confetti Grain Salad Recipe

Confetti grain salad is a very healthful and satisfying salad with brown rice, tangy lemon juice, green onions, parsley and your favorite vegetables.

Brown rice will only last about six months before it gets stale. When it get stale, it is very difficult to get it tender. You can cook brown rice the same as white rice, just increase the recipe listed above by 1/2 cup liquid.

Confetti Grain Salad
Confetti Grain Salad

 

Ingredients:
1 1/2 cups brown rice, uncooked
3 cups water
Juice of 2 lemons
3 green onions (also called scallions)
1/4 cup minced parsley
1/2 teaspoon salt
Black pepper to taste
1/4 cup olive oil, or other vegetable oil
1 1/2 cups of your favorite vegetables cut into small pieces

 

Directions:

  1. Wash rice and put into a 2-quart pot with water. Bring to boil, then lower heat to simmer, and cook uncovered until all the water is absorbed. (approximately 45 minutes).
  2. Pour into medium sized bowl and allow to cool.
  3. Pour lemon juice over rice and stir. When rice is cooled to lukewarm, add vegetables, salt, pepper, and oil.
  4. Stir and chill at least 1 hour. This dish also can be served warm.

Serving Size: Serving Size: 3/4 cup
Recipe yields 6 servings.

Per serving:

  • Calories 300
  • Total fat 11 grams
  • Saturated fat 1.5 grams
  • Trans fat 0 grams
  • Cholesterol 0 milligrams
  • Sodium 230 milligrams
  • Total Carbohydrate 47 grams
  • Dietary Fiber 4 grams
  • Sugars 3 grams
  • Protein: 6 grams

Download Recipe in PDF

Confetti Grain Salad Recipe
Confetti Grain Salad Recipe

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Dried Fruit Nutrition

Dried Fruit Nutrition, Health Benefits and Uses

Dried fruit can be used in so many ways – baked goods, handy snacks, gorps and trail mixes to name a few.

Dried Fruit Nutrition

 

But are you aware of the health benefits in dried fruit nutrition?

Popular Dried Fruit Nutrition Components

  • Raisins. Raisins contain phytochemicals and boron. Phytochemicals benefit oral health by fighting bacteria that cause cavities and gum disease. Boron is beneficial to bone health. Mix raisins with your favorite nuts! You’ll have a high-energy, protein and fiber packed snack. Best of all, it’s a quick and easy homemade snack.
  • Figs. Figs are a high source of dietary fiber and antioxidants. The fiber in figs is associated with improved digestive health. It has also been shown to have anti-clotting, antispasmodic, anti-ulcer and lipid lowering properties.  For the most antioxidants, choose fully ripened figs. Research conducted at the University of Innsbruck in Austria suggests that as they ripen, almost to the point of spoilage, antioxidant levels actually increase.
  • Apricots. Apricots are rich in carotenoids like beta-carotene. Beta-carotene is important for healthy eyes, skin, and a strong immune system. Apricots are low in  calories, too. Three medium apricots contain about 50 calories.
  • Prunes. Prunes are rich in phenolic compounds. The phenolic compounds in prunes promote bone health. Prunes are also a good source of potassium. These qualities make prunes an excellent snack for active people.
  • Dates. Dates are high in antioxidants and proanthocyanidins. Antioxidants protect cells against free radicals. Proanthocyanidin compounds are strongly associated with cardiovascular health. Here in the U.S., dates are added to pudding, breads, spreads, and even sparkling date juices.
  • Peaches. Peaches are an excellent source of vitamin A. Vitamin A is important for the retina and in maintaining healthy eyes.

Dried Fruit Nutrition Chart

Click image for a larger view.

Dried Fruit Nutrition Chart

You may also like…

  1. Dried Fruit Salad Recipe
  2. Fruit Candy Recipes
  3. Gluten Free Nut and Seed Muesli
  4. Chopping Dried Fruit (Cooking Tip)

Enzyme Power Healing

Over-Looked Enzyme Power Healing

The advantages of Enzyme Power Healing is not often talked about, but is very deserving of our attention. Enzyme nutrition is sadly over looked.

Dr. Edward Howell, father of enzyme nutrition and therapy, said,

“Enzymes are the very substances that make life possible”.

Natural News has a great write-up on the health benefits of enzyme power healing. If this nutritional concept is new to you, visit NaturalNews.com – The Healing Power of Enzymes for Treating Disease when you’re done here. Great information that explains it in great detail.

What we have for you is some enzyme power healing beverage recipes to help you get started using enzymes. These beverages are extremely healthy and beneficial. The healthy ingredients speak for themselves!

Enzyme Power Healting Smoothie

Enzyme Power Healing Smoothie

Papaya, pineapple, and ripe bananas are loaded with enzymes that help digestion and break down toxins, fat, and inflammation in the body. Bromelain, an enzyme in pineapple, breaks down cholesterol in the blood. It also helps to reduce inflammation in the blood and tissues. Studies show that it can help eliminate muscle, joint, and headache pain.

Bromelain also helps break down fat. Papain, an enzyme that is plentiful in papaya, breaks down protein molecules in the blood, reducing inflammation that is linked to allergies or pain. Drink up!

Not only is this smoothie delicious and satisfying, it is an amazing healer.

Ingredients:Fresh sliced pineapple
1 cup chopped papaya
1 cup chopped fresh pineapple (not canned)
1 frozen banana

Directions: Combine with desired amount of water in a blender and blend to desired smoothie consistency.

Enzyme Power Healing Juice

Ingredients:
1/2 pineapple, outer skin removed ( juice the core as well as the flesh)
1 1-inch piece of ginger

Directions: Pass all ingredients through a juicer. Dilute with pure water to taste. Drink immediately.

Cleansing Juice Recipes

Cleansing Juice Recipes for Blood, Liver and Toxins

Dandelion leaves for cleansing juice recipesDandelion is useful for cleansing the blood, which removes toxins from the tissues and joints. This process will speed healing and reduce pain and inflammation. Be aware that if you drink a fair amount of this juice over a short period of time it can quickly cause a cleansing reaction. This reaction might initially produce symptoms like fatigue or headaches.  These symptoms will pass as your body becomes cleansed.

Ingredients:
3 apples
Handful of fresh dandelion leaves

Directions:  Pass all ingredients through a juicer. Drink immediately.

Note:  If you are digging your own dandelion leaves, be sure to obtain organic dandelion where the land has not been sprayed for several years and is far removed from traffic areas.

Cleansing Juice Recipes: Carrot Cleansing Juice

Ginger increases circulation to the muscles in the body, allowing the extra blood and oxygen to fight toxins. It also helps alleviate pain and inflammation. Carrots are an excellent source of beta carotene, which is needed for many detoxification processes.

Ingredients:
6 large carrots (remove tops)
1 apple, cored
1 1-inch piece of ginger

Directions:  Pass all ingredients through a juicer. Drink immediately.

Glass of cleansing juice made from cleansing juice recipes
Dandelion Cleansing Juice

Honorable Mention

For a really healthy yet gentle cleanse, Digestive Science colon cleanse is formulated to detoxify the body and optimize digestive health. In a word: Relief. Check it out.

Using Raisins in Foods

Using Raisins in Cooking and Baking

Available year round, using raisins in a wide variety of foods is easy. Cereals, breads, cookies, candies and energy snacks are just a few examples. The raisin is truly one of the world’s most versatile food ingredients.

Raisins are low in fat and sodium, but high in carbohydrates for a quick pick- me-up snack. Raisins are also high in antioxidants and cholesterol free. One-quarter cup of dried uncooked raisins provides 1 serving from the fruit group of the Food Guide Pyramid.

Raisins in Baked Goods

Raisins provide more than just flavor to the cereals and baked goods. Using raisins, bakers can reduce or even eliminate the use of preservatives. This is because of the propionic acid found in raisins. It acts as a natural preservative.

Another naturally occurring acid in raisins, tartaric acid, enhances the flavor of baked goods. Tartaric acid can also help reduce
the amount of salt needed to flavor breads, cakes, cookies, and pastries.

Chocolate Raisins

Confectionery items that use raisins include the following.Using raisins for chocolate covered raisins

  • Yogurt covered raisins.
  • Chocolate bars with raisins.
  • Chocolate covered raisins.

Barbecue and Steak Sauce

Raisins add flavor and texture to foods. Raisin juice concentrate and raisin paste are flavor enhancers. You can find them in everything from breads, cakes and cookies to barbecue and steak sauces.

Many popular barbecue and steak sauce brands combine raisin paste and raisin juice concentrate with ingredients such as tomato paste, soy sauce, and vinegar. This helps create a wide selection of bold sauces.

More Foods for Raisins

  1. Granola Bars
  2. Raisin Stuffing
  3. Bread Pudding
  4. Classic Coleslaw
  5. Celery Sticks
  6. Salads

Did you know?

Raisins should be stored in the refrigerator to keep them soft and moist.

Actually, the ways of using raisins in your cooking and baking are seemingly endless. Use your imagination! You can also get some terrific recipes from the Sun Maid web site.

Top 15 Sun Maid Recipes
Top 15 Sun Maid Recipes

Resource: Raisins and Dried Fruits Publication from Sun Maid

Blood Oranges and Bananas

Blood Oranges and Bananas: Super Fruits

In our second in a series of fruit frenzy favorites we will take a look at beloved bananas and the succulent but less common blood oranges.

Click each image below for a larger view of the super fruits.

[one_half last=”no”]Blood oranges thumbnail[/one_half]

[one_half last=”yes”]Bananas thumbnail[/one_half]

Bananas

If you want a quick fix for flagging energy levels, there is no better snack than a banana. Research has proven that just 2 bananas provide enough energy for a strenuous 90-minute workout. But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions making it a must to add to your daily diet. See: The Power Behind Bananas

Blood Oranges

Also called pigmented orange or moro orange, good-quality blood oranges should be firm and heavy for their size. It is the crimson tint that makes blood oranges healthy.

Blood oranges are very low in saturated fat, cholesterol and sodium. They are also a good source of dietary fiber, and a very good source of Vitamin C. They have the added benefit of anthocyanins, too. One of these oranges packs around eighty calories.

Eat blood oranges out of hand or juice them in salads. They are great for juicing due to the flavor and coloring.

Blood Oranges Cocktail Recipe

Blood Orange Cocktail
Blood Orange Cocktail

3 ounces of blood orange juice
1 ounce of vodka or white rum
Ice

  1. Put all the ingredients into a cocktail shaker filled with ice.
  2. Shake well.
  3. Put the combination in glass.
  4. Drink and enjoy!

Super Fruits: Persistent Point

All fruits are healthy for us, but the best ones are those with the most fiber. A good rule of thumb is to stick with the “S or S” fruits. These are the ones with edible skins or seeds. Fruits included are apples, peaches, pears, blueberries, strawberries, blackberries, and grapes.Eating the skin and seeds amps up your fiber intake. The skin and the seeds contain most of the antioxidants, vitamins, and minerals.

That’s why it’s much better to eat whole fruit, rather than relying on juices.

Previous Fruit Frenzy Posts

Go Green with Broccoli Pops

Go Green with Broccoli Pops

Eating frozen vegetables? Well, yes! In fact, through many a discussion with mothers it was discovered some could get their kids to eat vegetables this way.

In short, nutritious broccoli pops are probably one of those things you have to try to see if it holds appeal for you.

Broccoli Pops
Broccoli Pops

Getting Started

First of all, to get the best results, make sure your broccoli is fresh and crisp. Old broccoli, which is usually limp, will make nasty-tasting broccoli pops. The best quality broccoli are those that are tight, before the florets start to open and turn a yellow color.

You’ll want to choose firm, young and tender stalks with compact heads. Split your flowerets lengthwise so they are no more than 1-1/2 inches across. And don’t forget to remove leaves and woody portions. Separate the broccoli heads into bite-size portions.

Prepare the Broccoli

Soak the broccoli in brine for 30 minutes to remove insects. Then rinse under fast running water. For the brine, you use 4 teaspoons salt to 1 gallon ordinary tap water.

Blanch the broccoli. Blanch the broccoli with steam for 5 minutes. This kills bacteria. If you are preparing a lot of broccoli, you may use the same blanching water several times (up to 5). Be sure to add more hot water from the tap from time to time to keep the water level at the required height.

Immediately cool broccoli in ice water and then drain thoroughly. Now you can drop pieces of your prepared broccoli into Popsicle molds and freeze! If you wish, you could puree the broccoli and place tightly (think packed brown sugar) into Popsicle molds. This option depends upon whether you want to A) do the extra work and B) want broccoli pops that melt in your mouth or need some chewing action.

Once your broccoli pops are frozen solid, remove them from the Popsicle molds and place into freezer bags or containers for best storage. They can easily get freezer burned if left in the molds.

The recommended storage time for frozen broccoli pops is 12 months for best for taste and quality. For the absolute BEST storage, be sure to get rid of any air from inside your freezer bags or containers. This will help avoid freezer burn. Vacuum-sealed bags are great for long term storage. A most popular tool for vacuum sealing (many, MANY uses) is the FoodSaver Vacuum Sealing System.

With its sleek, compact design and easy-to-use manual operation, the FoodSaver V2244 vacuum sealing system comes in handy for preserving a variety of foods. Use it for everything from long-term storage of meats and fish in the freezer to short-term storage of deli meats and cheese in the fridge, as well as cookies, crackers, and other snacks in the pantry.

Bonus Recipe:  Sweet Broccoli Salad

Like broccoli but not sure you’d care to eat it as a frozen treat? Give this salad recipe a try, instead! A delicious way to get raw broccoli into your diet. 

1 head of broccoli, chopped finely Salad Clip art
1 carrot, grated
2 apples, cored and chopped
1 cup raisins (Soak in water 1/3 hour before using. Drain and discard water.)
1/4 cup raw, unsalted sunflower seeds

Mix all the above  ingredients together.

Dressing:
1/2 cup extra-virgin oil
1 tablespoon unpasteurized apple cider vinegar
1 tablespoon unpasteurized honey

Mix the dressing ingredients together. Pour on vegetable mixture. Toss and enjoy.

Did you know?

Broccoli is the superhero of the vegetable kingdom with its rich vitamin A content.