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Recipe: Stuffed Spinach-Sole – Good food

12 Sep

Spinache is one of my favourite greens.  It is so versatile, you can use it in so many ways. I add some to my rice to give it a green look and taste, you can add it to soups, stews anything. Today’s recipe taken from the Lung Institute is a nutritious powerhouse.  You don’t need a lot of salt of oil for this recipe. It is a fantastic diet food.  This recipe is based on 4 servings. 


  • 1/2 pounds mushrooms, fresh
  • 1 teaspoon olive oil
  • 1/2 pounds spinach, fresh
  • 1/4 teaspoon oregano leaves
  • 1 clove(s) garlic
  • 1 1/2 pounds fish, fillet of sole
  • 2 tablespoon sherry, dry
  • 4 ounce(s) cheese, mozzarella, part-skim
  • cooking spray


1. Preheat oven to 400 degrees F.

2. Coat 10- by 6-inch baking dish with nonstick cooking spray.

3. Heat oil in skillet and sauté mushrooms until tender, about three minutes.

4. Add spinach and continue cooking for one minute or until spinach is barely wilted. Remove from heat and drain liquid into prepared baking dish.

5. Add oregano and garlic to drained sautéed vegetables. Stir to mix ingredients.

6. Divide vegetable mixture evenly among fillets and place in center of each.

7. Roll each fillet around mixture and place seam-side down in prepared baking dish.

8. Sprinkle with sherry, then grated mozzarella cheese. Bake for 15 to 20 minutes or until fish flakes easily. Lift out with slotted spoon.

Bona petit

Eat your veggies and save your eyesight

10 Sep

Our mothers and grandmothers warned us to eat our veggies because they are good for us. Researchers find that eating eggs, spinach and other leafy green vegetables offer some protection against the  age-reated macular degeneration most common cause of blindness among the elderly.  Colourful foods are also very good. The two nutrients, lutein and zeaxanthin, are both carotenoids — compounds that give many fruits and vegetables a yellow color.

Foods considered good sources of the nutrients include eggs, spinach, kale, turnip greens, collard greens, romaine lettuce, broccoli, zucchini, corn, garden peas and Brussels sprouts.

You cannot over-eat of these natural food sources. Have one serving today.

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