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Healthy Recipes

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Spinach Sauté with Roasted Garlic, Walnuts and Feta Cheese

Tired of the same old salad greens? Spice things up tonight with this simple and delicious spinach sauté. Spinach is an excellent source of folate, along with vitamins A, C and K. In addition, this recipe packs a hearty dose of garlic, which offers powerful cancer-fighting potential, and healthy walnuts. According to studies, garlic shows much promise in providing possible protection against colorectal cancer.


2 tsp. extra-virgin olive oil, divided
3-5 garlic cloves (or according to taste), peeled and finely chopped
1/4 cup fat-free, reduced-sodium MSG-free chicken broth
1 large bunch fresh spinach or 1 package baby spinach leaves, washed and thoroughly dried
Sea salt and freshly ground black pepper, to taste
1/8 cup feta cheese
4 tbl chopped walnuts
Pinch of red pepper flakes (optional)

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)


1. In a non-stick skillet, heat 1 teaspoon of oil over medium heat until hot. Add the garlic and gently sauté until it is golden brown.

2. Remove the garlic with a slotted spoon and place it in a blender or food processor. Add a small amount of the chicken broth and purée the garlic. Gradually add the remaining broth.

3. Add the remaining oil to the pan and heat over high heat until hot. Add the spinach and toss with a fork until it has wilted. Add the garlic/broth mixture to the pan and continue cooking, stirring constantly, until the spinach is tender, about 1 to 2 minutes. Add chopped walnuts. Add a pinch of red pepper, if desired.

4. Top with feta cheese and serve immediately.

Makes 4 servings.

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.