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


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


  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.


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


  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!

Orange Juice or Milk?

Milk Calcium vs. Orange Juice Calcium

Is the calcium you get from supplements or fortified orange juice absorbed as well as the calcium from milk? Scientists at Tuft’s Mineral Bioavailability Laboratory say, “Yes”.

The results of an experiment done by Tuft’s showed that blood and urine tests proved that calcium from all three sources was equally absorbed.  This is good news, especially for people who do not like or cannot drink milk. A glass of orange juice can make up for the milk many people get in their daily morning cereal.

Reduce Dairy Fat with Low Fat Milk

However, it is worthy to note that this doesn’t make the three calcium sources nutritional equals.

Milk, for example, contains protein, vitamin D, vitamin B12, riboflavin and phosphorus. Orange juice has vitamin C and folate. Supplements are great if you need to get calcium, but overall, it is always best to get it in food if possible.

In other words, building a healthful diet is not just about getting enough calcium. It is important to construct and eating plan with a wealth of vitamins and minerals, which is why fruits, vegetables, whole grains, beans, low-fat dairy and other low-fat protein sources should all be figured in.

Since fruits are a favorite among many and rightfully so, how about a very enjoyable, refreshing fruit treat? And since we can’t leave out all-important vegetables, consider the quick recipes below the fruit-sweet treat.

Island Party Kabobs Recipe

Star Fruit  Sweet orange for Orange juice
Oranges (but not if too juicy)
Kiwifruit Slices
Assorted Melons

Assemble on kabob sticks and serve. Chill in the refrigerator before serving for a tasty cooler on a hot summer day.

Veggie UP Tuna or Egg Salad

Let’s not forget our vegetables!

Serve tuna or egg salad a new way by cutting off the top of a hard roll,  hollowing  it out and filling it with the salad. Add fresh onion, tomato and lettuce and put the top back on. Enjoy.

Chili Bean Pita Pizzas

Black beans, corn, plum tomato and green chilies in a pita. This one packs a wallop of vegetable goodness!

Spread 1/4-cup fat free salsa over two small (6-inch) unopened pitas. Divide 1/2-cup canned black beans (rinsed and drained), 1/2 cup corn kernels, 1 chopped plum tomato, and 1-tablespoon chopped green chilies between the two pitas.  Top with 1-1/2-ounce 2-percent Monterey Jack cheese.  Bake in a 450-degree oven for eight to ten minutes.

Choose Your Vegetable

Choose Your Vegetable for a Custom Health Boost

All vegetables are healthy. That is pretty well known. But how about you choose your vegetable based on a specific health need?

  • A 1/2-cup serving of carrots is an excellent source of vitamin A, which is important for vision, especially night vision, and for helping maintain healthy skin. Carrots are some of the best things you can munch on for a snack.  Nutritionally, eating carrots raw is fine, but cooking them until they are crisp-tender makes the nutrients more available. This is because carrots have a tough cellular wall that is difficult for the digestive system to break down.
Bunch of fresh carrots
  • A 1/2-cup serving of broccoli is a source of vitamins Vitamin A and C. Vitamin C helps maintain healthy gums and teeth and also works with other nutrients to promote healing of cuts. Broccoli that has been cooked still has 15 percent more vitamin C than an orange and as much calcium as milk.
Choose Your Vegetable of Broccoli
  • A 1/2-cup serving of canned tomatoes offers a good source of vitamin C and vitamin A. In fact, a can of tomatoes is loaded with vitamin C, fiber, potassium and iron. What makes these ruby gems even more special is their rich load of lycopene, which becomes more bio-available to your body when it is cooked.
A single tomato


  • A 1/2-cup serving of snow peas is a good source of vitamin C and fiber. Fiber helps keep your digestive tract moving smoothly. Snow peas are a rich source of vitamin C and a source of vitamins A (as beta carotene). They also contain Vitamins B1, and B2.


Snow Peas
Snow Peas

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.

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.

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.

See also: Broccoli Bean Dip, Broccoli-Pear Salad,  Broccoli Soup (2 Variations)

Crazy for Cauliflower

Get Crazy for Cauliflower!

Many people’s first encounter with cauliflower was an unpleasant one. But with the right preparation, this member of the cabbage family could become an enjoyable addition to your table.

Fresh head of cauliflower

Cruciferous Vegetables

Cauliflower is a cruciferous vegetable like cabbage, broccoli, Brussels sprouts, chard, kale, mustard greens, rutabagas and turnips. A study in the Journal of Nutrition says that we’re still not eating enough cruciferous vegetables. That’s a shame, because research shows that compounds in these vegetables help fight off cancer of the colon, stomach, lung and possibly breast.

Cauliflower has a naturally mild, sweet flavor. Versatile in the kitchen, it can be steamed, baked, sauteed, or even grilled.

Using Cauliflower

  • To use, first separate the florets.
  • To prevent discoloration, add a tablespoon of lemon juice to the cooking water.
  • When cooked, it can be refrigerated for up to three days.
  • Wrapped tightly in plastic wrap, raw cauliflower can be refrigerated for up to five days.

Mark Twain said,

“Cauliflower is nothing but cabbage with a college education.”

We think it’s worth giving this educated vegetable another try. Following is a recipe with ginger that takes the bland out of the bounty.

Gingered Cauliflower Recipe

1 small head cauliflower, chopped into large florets (about 4 cups)
1/4 cup hot water
2 teaspoons canola oil
1/2 teaspoon cumin seeds
2 tablespoons fresh ginger root, minced
1/2 teaspoon turmeric
2 teaspoons freshly-squeezed lemon juice
2 tablespoons fresh cilantro (coriander) finely chopped
Salt and freshly ground black pepper, to taste


Have chopped cauliflower, hot water, oil and spices near stove, ready to use.

Heat a large, non-stick skillet over medium-high heat about 30 seconds. Add oil and heat another 30 seconds.

Add cumin and saute just until the seeds turn brown, about 10 to 20 seconds. Add ginger and stir briefly. Add turmeric and stir to mix, then add cauliflower and stir to distribute spices evenly on cauliflower.

Add hot water, reduce heat to a simmer, cover and cook until the cauliflower is almost tender-crisp, about 3 to 4 minutes, stirring gently halfway through cooking.

Transfer liquid in skillet to a small pan and heat to a simmer. Cook gently to reduce amount by half. Meanwhile, increase heat under cauliflower to high and gently stir-fry to lightly brown cauliflower (about 5 minutes).

Add lemon juice and chopped cilantro to pan of reduced liquid, mix to blend and heat through. Add to cauliflower, gently stirring to evenly distribute. Add salt and pepper, to taste. Serve promptly.

Per serving: 38 calories, 2g total fat (0g saturated fat), 4g carbohydrate, 1g protein, 2g dietary fiber, 20mg sodium
Diabetic Exchanges: 1 Vegetable, 1/2 Fat


Cauliflower Quote by Mark Twain
Cauliflower Quote by Mark Twain

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Italian Bean Patties Recipe

Italian Bean Patties Recipe: Meatless Monday

This Italian Bean Patties Recipe is our contribution to the #MeatlessMonday campaign for this week. Many think only vegetarian’s and/or vegans are interested, but you don’t have to follow a strict vegetarian or vegan diet if it doesn’t suit you. What you can do is try substituting beans for a meatless meal 1 to 2 times a week.

Beans come in an amazing array of colors, shapes, and flavors. They can be traditionally or quickly prepared, depending on your preference. Until you mash, puree, or fry them, you haven’t experienced their versatility.

Pinto Beans for Italian Bean Patties Recipe

And that is where these yummy bean patties will come in handy.

Italian Bean Patties Recipe

Ingredients:Italian Chef Cooking

2 cups cooked beans (of choice)
1 beaten egg
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
2 teaspoons Italian Seasoning
1 cup dry bread crumbs or cracker crumbs
2 tablespoons cornmeal or all purpose flour
2 tablespoons vegetable-oil


  1. In a large bowl, mash beans. Add egg and spices and stir to mix evenly.
  2. Stir in bread crumbs. If mixture seems too wet add more breadcrumbs, 1 tablespoon at a time until mixture resembles meatloaf.
  3. Shape into little sausages or patties. Roll in cornmeal or flour.
  4. Fry slowly in vegetable oil over medium heat until crusty and golden brown.

Recipe Notes:

  • Serve in place of hamburgers and add toppings
  • Serve in place of breakfast sausage

Serving Size: Serving Size: 1 bean patty

This Italian Bean Patties Recipe yields 5 bean patties.

Nutrition information per Italian Bean pattie: Healthy Life

  • Calories 160
  • Total fat 5 grams
  • Saturated fat 1 gram
  • Trans fat 0 grams
  • Cholesterol 25 milligrams
  • Sodium 340 milligrams
  • Total Carbohydrate 22 grams
  • Dietary Fiber 5 grams
  • Sugars 1 gram
  • Protein 6 grams

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  • Meatless BurgersTwo recipes for meatless burgers! One is for a hearty bean burger the other for healthful, satisfying veggie filled burgers. 

Great Goodness Gazpacho Soup

Why great goodness in this Gazpacho Soup?

Because this vegetable laden gazpacho soup is filled to the brim in each bowl with important nutrients we can all use more of.

Those Healthy Vegetables

  1. Tomatoes are rich in vitamin C. They also contain fairly high amounts of vitamins A and B, potassium , iron and phosphorus. A medium tomato has about as much fiber as a slice of whole-wheat bread and only about 35 calories.
  2. Cucumbers are a good source of vitamin C, vitamin A, calcium and potassium.
  3. Green and red peppers are full of vitamins C and A. They also contain folate. Plus they are high in healthful fiber. Peppers consist mostly of water so the added bonus is they are low in calories.

Look at all that good-for-you nutrition you get from just the first three ingredients! Plus, all three are low in calories. Even the black pepper has health benefits. These health benefits include the array of antioxidants. In addition, they also help reduce inflammation. In fact, black pepper is the foremost detoxifying and anti-aging herb in Asia.

So go ahead and give this gazpacho soup recipe a try! It is truly brimming with vegetables – and nutrients.

Great Goodness Gazpacho Soup Recipe


Bowl of Gazpacho Soup
Bowl of Gazpacho Soup

1 large tomato
1 cucumber
2 green peppers
1/4 teaspoon garlic powder
1-1/2 cups tomato sauce
1-1/2 cups water
3 tablespoons red vinegar
2 tablespoons vegetable oil
1/4 teaspoon black pepper


  • Chop the tomato, cucumber, peppers, and onion into very small pieces.
  • Put all the ingredients in a large glass or plastic bowl.
  • Stir well with a wooden or plastic spoon.
  • Chill in the fridge for 1 to 2 hours before serving.

Serving Size: 1-cup. Yield: 6 servings.

Nutrition information per serving:

  • Calories 80
  • Total fat 5 gram
  • Saturated fat 0.5 grams
  • Cholesterol 0 milligrams
  • Sodium 330 milligrams
  • Protein: 2 grams

Add More Healthy Color to Dishes

Healthy Color Foods Add Pizzazz

Everyday dishes take on more pizzazz and more nutrients with the simple addition of healthy colorful fruits or vegetables. They can be fresh, frozen, dried, or canned. Keep them on hand so you can paint your plate at a moment’s notice!

Take sliced strawberries, oranges, or mangoes, or any kind of fresh or dried berries (strawberries, raspberries, blueberries). Sliced baby beets taste great, tossed in a spinach salad.

Healthy Color Fresh Vegetables and Fruits

Give your favorite mac and cheese recipe a face (and taste) lift. Toss in sun-dried tomatoes, roasted bell peppers, or green chilies (mild or hot). Tip: great with scrambled eggs, too!

Chili peppers too hot for your taste? Use chili powder instead. A teaspoon of red chili powder meets the recommended daily allowance for Vitamin A.

Like things super hot? Use habanero chili’s. But be careful. They have actually been known to cause burns!

Making mashed potatoes?

Boil potatoes in the saucepan with carrots, sweet potatoes, or leeks, then mash.
Fresh bunch of healthy color carrots

Popping Some Popcorn?

Popping low or no-fat popcorn? Add dried apples, cranberries or cherries to your wholesome, whole-grain snack.

Apple and bowl of popcorn

This is just a small amount of ideas. Use your imagination and mix up healthy color foods for a healthier diet and a healthier you.

Chow Time with Collard Greens

Calcium Packed Collard Greens

One of the milder of the sturdy greens, collard greens are an excellent source of folate, vitamin C and beta-carotene.

Collards are especially high in calcium. To put it in perspective, 1 cup of boiled collard greens has 266 milligrams of calcium. Calcium is one of the most vital nutrients all of us need for good health.

Traditionally, collards team up with ham hocks and other pork for flavor and richness. Below is a delicious recipe that uses bacon instead of ham hocks. If you’re a weight-watcher, get the leanest bacon you can find. The rest of the ingredients are all guilt-free, good-for-you and tasty!

If you don’t care for too much of the heat in hot, go easy on the hot sauce. If preferred, you can just eliminate it completely.

Hot Fresh Collard Greens and Bacon Recipe


3 pounds fresh collard greens
1-1/2 pound fresh mustard greens
1 pound bacon, cooked and chopped
1 tablespoon chili pepper flakes
1 clove garlic, minced
1 small onion, chopped or diced
1 to 2 tablespoons your favorite hot sauce
Salt and pepper to taste
Chili powder to taste


  1. Wash the collard greens very well to remove all grit from the leaves.
  2. Trim the stems from the leaves and cut the leaves into large strips.
  3. Place the greens, seasonings, onion, garlic and the bacon in a large saucepan and cover with water.
  4. Bring to boil, cover, reduce heat and simmer for about 90 minutes.
  5. Drain the greens, seasoning to taste.
  6. Serve immediately.

Tips for Simmering Your Collard Greens

To simmer your collard greens, bring about one inch liquid of choice to simmer in a large skillet. Chop the washed greens into strips. Place the strips in the simmering liquid and keep them moving with a wooden spoon. You are looking for bright green color and a sweet flavor. Chopping the greens shortens the cooking time.

Fresh Collard Greens


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Super Healthy Corn Salad Recipe

A Super Healthy Corn Salad

By super healthy we mean super healthy vegetables – some of the best of the best veggies fill this salad! Canned or fresh, corn is always good for you.

The Healthy Ingredients

      • Corn. Since fresh sweet corn consists primarily of simple and complex carbohydrates, it’s a superb low-in-fat energy source.
      • Tomatoes. Contain lycopene – a phytochemical that acts as a powerful antioxidant.
      • Green Pepper. Peppers are full of vitamins C and A, as well as folate. One-half cup of chopped fresh bell pepper has only 15 calories.
      • Celery. Celery is an excellent source of potassium and antioxidant Vitamin C and dietary fiber.
      • Onions. Provide fiber, vitamin C, vitamin B6, potassium, and other nutrients. Only 30 calories per 1/2-cup serving.
Corn Salad
Corn Salad

Super Healthy Corn Salad Recipe


2 cups fresh or frozen whole kernel corn – cooked and drained
3/4 cup chopped tomato
1/2 cup chopped green pepper
1/2 cup chopped celery
1/4 cup chopped onion
1/4 cup fat-free ranch dressing


In bowl, combine vegetables.

Stir in dressing. Cover and refrigerate until ready to serve.

Yield: 6 servings.

Serving Size: 1/6 of recipe.

Nutrition information per serving:

      • Calories 80
      • Total fat 0.5 grams
      • Saturated fat 0 grams
      • Cholesterol 0 milligrams
      • Sodium 130 milligrams
      • Protein: 2 grams

Tip for Buying The Best Corn

Buy your corn vacuum packed. While canned corn can be almost as nutritious as fresh, it loses some of its value when it’s packed in brine, which leaches nutrients. To get the most vitamins, look for vacuum-packed corn, which does not contain brine. Corn that is vacuum packed (it will say so on the label) usually comes in short, squat cans. Or choose frozen corn instead. Studies at the FDA showed that frozen corn is just as nutritious as fresh.