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Creamed Spinach

By July 24, 2011October 3rd, 20135 Comments
recipe for creamed spinach

recipe for creamed spinach

Serving Size: 1 cup

What you need:

10 ounces fresh spinach
2 tbsp extra virgin olive oil
2 cloves garlic chopped
1 tbsp flour (of your choice)
1 cup water (or milk)
4 tbsp fresh parmesan, shaved
Sea salt and pepper



1. Heat oil in frying pan on medium heat. Add in garlic and stir for 30 seconds.
2. Add in flour and stir with garlic. Slowly add in water and whisk to thicken (use a whisk here).
3. Add in spinach and cook, stirring, until just wilted, about 2 minutes.
4. Add salt and pepper (dash or two of each).
5. Let boil for approximately 30 minutes on low heat until mixture is a creamy consistency.
6. Plate spinach and add shaved parmesan on top


Nutritional Value
(using water and whole grain flour)

Calories: 190
Total Fat: 15g
Saturated Fat: 2g
Carbohydrates: 11g
Protein: 3g
Fibre: 3g
Sodium: 100mg


Nutrition Bonus: Vitamin A (280% daily value), Folate (74% dv), Vitamin C (70% dv), Magnesium (30% dv), Calcium (28% dv), Potassium (25% dv). dv= daily value


**Add in sun-dried tomatoes for added flavor

Join the discussion 5 Comments

  • Ervin says:

    Hi Flavia, Thanks for the great recipe. This will go well with the spinach I found to grow well in the summer. It’s a Japanese variety, Choho. It only takes 25-30 to grow some nutritious micro greens. Thank you once again, Say hi to Vince. This is Ervin Ruihe Jr., I used to be a member of his NNMB and had a coaching call with him before. All the best. Keep up the great work.
    Ervin Ruhe Jr

  • Tanya says:

    Wow, that sounds delish! Thanks Flavia, you are really on fire with these recipes. I appreciate you posting them.

  • Linda says:

    Thanks for the great recipe. I modified it and used 1/3 cup of milk with 2/3 cup of water. I also added more garlic as I love it. In addition, used half an onion and cooked it in the oil with the garlic. Added some cayenne for a little kick.

  • michele b. says:

    This sounds (and looks) yummy!!!

  • Oana says:

    I only use milk and make some over medium eggs with that.the best;)

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