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Healthy Egg Casserole Recipe with Spinach, Feta and Artichoke Hearts

Sharon Muse

Breakfast casseroles are popular to serve for large groups and holidays. The are however usually loaded with fatty sausages and tons of cheese that offer no nutritious value to the dish. While we at Sage and Celery do believe on balance, we wanted to offer a healthier yet equally delicious option.

The star of this dish is the egg. Over the years there has been very confusing information out there about eggs. Are they good for us or are they bad for us? Great news,  they are EGGCELENT for us.

Eggs are actually incredibly nutritious and have been called a superfood. A single egg contains a great amount of Selenium, which is needed for proper Thyroid and Immune system function. They are a good source of Vitamin A, Folate,  and Vitamins B5, 12 and 2 and contain the good kind of cholesterol. All eggs are good, but pasteurized ones are best. After all, it doesn't just matter what we eat, it matters what the food we eat, ate.

Another benefit to eggs that many people don't know about is they contain Choline. Not only do people not know much about this nutrient, 90% of us are getting less than the recommended amount. Choline is a precursor of acetylcholine which is a neurotransmitter vital to nerve and muscle function. Plus it is a component of Lecithin which is crucial to normal liver metabolism. Have we lost you with all of this science?

We hope not! But either way, just remember eggs are all that they are cracked up to be!

Ingredients:

Servings: 8

10 ounces Fresh Spinach 

1/2 cup scallions, chopped finely

3/4 cup chopped artichoke hearts - drained and patted dry

2/3 cup diced Red pepper

1 clove garlic, minced

1 T fresh Dill, chopped

8 large eggs

4 large egg whites

1/4 cup Unsweetened Almond Milk

2 T grated parmesan cheese

1-2 T olive oil

1 1/4 tsp. salt

1/2 cup Feta cheese

Instructions:

1.) Preheat your oven 375° and spray a 9 x 13 baking dish with coconut spray.

2.) Heat 1-2 tablespoons olive oil in a large skillet on medium-high heat, add spinach, diced red pepper, and scallions. Saute until the spinach wilts and the peppers are soft. Add in garlic and heat for 1 minute. Be careful not to burn the garlic.

3.) In one bowl add the artichoke hearts, dill and the spinach mixture from the skillet.

4.) In another bowl, whisk together the eggs, egg whites, milk, parmesan, salt, and pepper. 

5.) Pour the vegetables into the casserole dish, be sure to spread around evenly. 

6.) Pour the egg mixture over the vegetables and evenly sprinkle the feta cheese.

7.) Bake in the preheated oven and cook until a knife is inserted in the center and comes out clean, around 30-35 minutes. Once out of the oven, let it sit on the counter for 5-10 minutes, serve and enjoy!