- 500 g spinach, fresh, cleaned
- 1 bunch dill
- 3 spring onions
- 1 bunch chervil
- 1 tablespoon(s) salt
- 4 eggs, medium
- 260 g olive oil
- 450 g milk, 3,5% fat
- 380 g whole-wheat flour
- 1 tablespoon(s) baking powder
- 400 g anthotyro cheese, or feta cheese
- 1 teaspoon(s) sesame seeds
Whole-wheat spinach pie
Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
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- With your hands, coarsely chop the spinach and add it to a bowl.
- Finely chop the dill, the spring onions, the chervil, and add them to the bowl.
- Add 1 tablespoon salt and mix with your hands, while squeezing the water out of the spinach. Drain and set aside.
- Preheat the oven to 180οC (350ο F) set to fan.
- In a second bowl, use a fork to whisk the eggs along with the 250 g olive oil and the milk.
- In another bowl, use a spoon to mix the flour with the baking powder.
- Add the flour, in batches, into the bowl with the eggs and whisk until there is a thick batter.
- Add the spinach with the herbs, crumble the anthotyro or the feta cheese with your hands and add it into the bowl, add a little salt, pepper, and mix with a spoon until there is a uniform mixture.
- Lightly grease, with the 10 g olive oil, a 30 cm round baking pan, pour the mixture into the pan, and sprinkle with the sesame seeds.
- Bake in the oven for about 45-50 minutes, until the batter is thick and the pie golden.
- Remove the baking pan from the oven, allow 20 minutes for the pie to slightly cool, cut it into pieces, and serve.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*To calculate nutritional table data, we use software by