Savory Spinach Soufflé

Vegetables are undoubtedly beneficial for the body, but eating enough can prove problematic. In 2011, the USDA sought to simplify healthy eating by replacing the food pyramid with a plate diagram called MyPlate that suggests filling half your plate with fruits and vegetables. This simple message reduces stress while helping you eat the recommended 2 1/2 cups of vegetables per day. 

Playing around with different preparation methods is a sure-fire way to liven up vegetables.   This post features soufflé-ing, an alternative to roasting or steaming that blends a vegetable with eggs and milk (or milk substitute) for a creamy-fluffy finished product.

Nutrition Highlight: Spinach

Nutrition Information

1 cup raw = 7 calories 

Other nutrition facts based on a 2,000 calorie diet:

 1.1 g carbohydrate, 0.7 g fiber, 3% calcium, 56% vitamin A, 
181% vitamin K, 14% vitamin C, 15% folate 

The above facts highlight that spinach is low in carbohydrate, provides gut-friendly fiber and some bone-friendly calcium, is rich in vitamin A for the skin and eyes and vitamin K for bones and blood clotting, and is a good source of vitamin C to promote iron absorption and folate for healthy blood cells.  Plenty of folate is also crucial for a healthy pregnancy.

Why stock up on spinach?

With baby spinach, there's no chopping or washing required, making you more likely to eat it in time.  Its mild flavor means you can use it liberally whenever and wherever.  Have you tried blending it in a smoothie with frozen strawberries and kefir? or stuffing it into a hummus and tomato sandwich? or sprinkling it into lentil soup?   

How to create a SMART goal

Choosing to "eat more vegetables" is very vague. Instead, make a goal that is Specific-Measurable-Attainable-Rewarding-Timely (SMART). Research shows that writing down a goal increases the likelihood of follow-through and you can use this handout developed by RDNs to do so.

Savory Spinach Soufflé

Printable Recipe

8 oz (10 cups) raw baby spinach

4 eggs

1/3 c milk (or milk substitute)

1/2 tsp salt

1/2 tsp pepper

1/4 tsp nutmeg (optional)

2 T grated Parmesan cheese (optional, for the topping)

In a blender, whirl spinach with eggs until very smooth, then add milk, salt, and nutmeg. Spray a 1 quart soufflé dish (or straight sided baking dish). Pour in spinach mixture; dust with parmesan.  If not baking immediately, cover the dish and chill as long as overnight. Bake in a 350º oven (325º convect) for 1 hour or until the center feels firm when touched. Serve at once.  If serving as a main dish, you could augment with a side salad, grapefruit segments, and toast. Makes about 6 servings.

Adapted from Sunset's Ideas for Cooking Vegetables.