diet

Spanakopita A Heart Healthy Recipe

Eli Ben-yehuda

Written by Eli Ben-yehuda

On May 16, 2019

Want to enjoy a wonderfully tasty Mediterranean dish that is heart healthy? This is one of my favorite dishes. The warmth of the spinach, onions, and phyllo, wow my mouth is already watering. Enjoy this tasty dish with a hearty Greek salad, minus the feta cheese, for an additional heart-healthy treat. Then enjoy a small piece of sweet Baklava afterward. This recipe comes from the kitchen of Chef Dimitra Shanahan.

Ingredients

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For the phyllo dough:

  • 3 cups all purpose flour
  • 1/3 cup olive oil
  • salt
  • lukewarm water enough to make a pliable dough
  • For the filling:

  • 1/2 kg/1 pound spinach
  • 4 spring onions
  • 1 leek
  • 1 bunch dill
  • 1/4 cup rice
  • 2 Tbsp olive oil
  • 1 tsp salt
  • Preparation:

    Place all the dough ingredients in a big mixing bowl and knead well for about 10 minutes.

    Divide the dough in 4 equal size balls

    Cover them with plastic wrap and let them rest for an hour

    Finely chop and wash the spinach, onions, leek and dill. Drain them well, add the olive oil and salt and massage them for at least 5 minutes.

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    Press the mixture with your hands to remove the excess water

    Flour a surface and using a wooden rolling pin open each dough ball into flat circles (as big and thin they can get)

    Brush a baking pan with olive oil and place the first phyllo at the bottom, brushing it with olive oil too. Place a second phyllo on top of the first one. Make sure that the phyllo are big enough for your baking pan as the edges must be hanging a bit outside the pan

    Spread the spinach filling and sprinkle with the rice

    Cover with the other two phyllo, brushing with olive oil

    Place the edges of the all phyllo together and press them at the edge of the top layer using olive oil so that the edge of the whole pie is nicely sealed

    Brush the top of the pie with olive oil and lightly cut the pie in portions, but without cutting down to the bottom

    Bake in a preheated oven at 180C/350F for about 45 minutes, until the pie gets a nice golden brown color

    Remove from the oven, sprinkle with few drops of water and let it cool a bit before serving

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    Written by Eli Ben-Yehuda

    With a passion for health advocacy Eli researches and writes many articles concerning improving the lives of people diagnosed with high blood pressure and the complication they experience. He believes educating people is the best way to improve their overall health.

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