How to Make Healthy Creamed Spinach

Low-fat Plain Yogurt is the "Cream"

Apr 28, 2009 Sapna Nayyar-Pellicane

Low-fat plain yogurt helps dress up the spinach in this recipe while at the same time providing a light version of the usually rich favorite, creamed spinach.

Spinach is considered to have originated in ancient Persia, or modern Iran, according to a 2009 article on the web site, www.whfoods.org by The Food Advisor, published by The George Mateljan Foundation, a California-based not-for-profit foundation that promotes healthy eating. Spinach first entered China in the 7th century when the King of Nepal sent it to China as a gift, according to the 2009 article. The presence of spinach in Europe is far more recent than the presence of many other vegetables in Europe. It did not arrive in Europe until the 11th century when the Moor introduced it into Spain. Spinach was in fact initially known as "the Spanish vegetable" in England, according to this 2009 article.

Catherine de Medici, a historical figure of the 16th century, loved spinach. When she left Florence, Italy, to marry the King of France, she took her cooks with her, who were experts at preparing spinach the way she liked it, according to the 2009 article. Since then, food prepared on a bed of spinach is known as "a la Florentine." Spinach grows best in temperate climates. The United States and the Netherlands are the biggest spinach producers today.

Spinach is a very good source of Vitamins A, C, and E, and also of iron, among many other nutrients. The spinach discussed in this recipe is creamed spinach with a difference: it is mixed with low-fat plain yogurt. Fresh spinach is used. Baby spinach works well also, as it imparts an especially fresh flavor, giving the phrase, "young and fresh" new meaning. Frozen spinach can also be used, in which case it should be thawed first. However, this recipe will focus on the use of fresh spinach, baby spinach in particular.

Ingredients & Preparation Tips

  • Wash spinach leaves thoroughly, and boil them until they are slightly wilted.
  • Beat the low-fat plain yogurt in order to give it a slightly thinner consistency so that it blends more easily with the spinach.
  • This use of plain yogurt instead of cream makes this dish less fattening without compromising on the taste and creaminess of the traditional recipe.
  • Simmering the cooked spinach in water or light olive oil instead of in butter makes the dish even less fattening

Light Creamed Spinach

Ingredients:

  • 1 packet baby spinach leaves
  • 1 tub of low-fat plain yogurt
  • 2 cloves of garlic, or 1/4 teaspoon of minced garlic
  • 1 cup of water for boiling
  • 1 tablespoon of light olive oil or 1/2 cup of water for simmering the cooked spinach

Directions:

  1. Boil the washed spinach in a medium-sized saucepan. Drain thoroughly in a colander.
  2. Return the drained spinach to the saucepan. Add either the olive oil or the water, and the garlic. Simmer on medium heat for about 5-7 minutes.
  3. Add the yogurt to the spinach and garlic mixture, and cook on medium to low heat until well blended.
  4. Serve warm as a side dish for meat or other vegetables, or as an accompaniment to baked or boiled potatoes. Crusty rolls or garlic/French bread also go well with this dish.

This lighter creamed spinach yields 4 servings.

The copyright of the article How to Make Healthy Creamed Spinach in Healthy Cooking is owned by Sapna Nayyar-Pellicane. Permission to republish How to Make Healthy Creamed Spinach in print or online must be granted by the author in writing.
Fresh spinach is good for light creamed spinach., jeltovski Fresh spinach is good for light creamed spinach.
   
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