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I have spent the last 2 hours reading your newsletter and wonderful recipes. I have already printed a whole bunch I want to try. I love them because they are using ingredients one has on hand. I love that and just wanted you to know how much we appreciate all your hard work in putting together this newsletter. Thank you very much.


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       Volume I - September 18, 2009

Spinach — Another Blood Sugar Stabilizer!
by Alice Osborne & Patty Liston

Last week we talked about broccoli — it does a great job of keeping the blood sugar stable. Well, spinach is another veggie that can make the same claim. It is a good source of iron and calcium, but watch out for the oxalic acid — it may prohibit the absorption of this calcium—so don’t over-eat it.

There are three main types of the vegetable: Savoy, smooth leaf and semi-savoy. Savoy has dark green, crinkly and curly leaves and is the most common type available in supermarkets. Smooth leaf has smooth, broad leaves that make it easier to clean than the savoy variety. This type is usually grown for use in canned and frozen spinach and soups. Semi-savoy is a hybrid with slightly crinkled leaves and the same texture as savoy, but it is not so tricky to clean.

Here are some wonderful recipes you’ll enjoy trying that we found on

Spinach & Chicken Soup
Serves 2

6 oz of chicken breasts
6 oz of fresh spinach
4 cups of chicken stock
2 tablespoons of soy sauce
2 tablespoons of spring onions, chopped finely
2 teaspoons of sugar

Remove the spinach stems and wash the spinach. Blanch the leaves for a few seconds in boiling water, until they are just wilted. Pour cold water over the spinach leaves. Slice the breasts chicken fairly thinly.

In another pot of boiling water, cook the chicken slices for about 2 minutes, until they are white and have gone slightly firm. Drain both the spinach and the chicken. Bring the chicken stock to a simmer; add soy sauce and sugar. Add cooked spinach and chicken. Bring the soup back to a simmer; then add the spring onions. Serve hot.

  Download this recipe.

Easy Hot Spinach Dip
Serves 4

9 oz (1 packet) of frozen spinach
8 oz (1 packet) of cream cheese
2 garlic cloves, minced
1 teaspoon of salt

Cook the frozen spinach according to directions on its packaging, with the garlic. Drain thoroughly. Add the cream cheese and salt. Cook over a low heat until heated through. Serve hot with crackers.

  Download this recipe.

Spinach Lasagna
Serves 8

2 egg whites
26 oz of prepared spaghetti sauce
24 oz of ricotta cheese
10 oz of Lasagna noodles, cooked
10 oz of frozen spinach, thawed and chopped, then squeezed dry
2 cups of mozzarella cheese, grated, reserve ½ cup
¾ cup of Parmesan cheese, grated and divided, reserve 2 tablespoons
½ teaspoon of salt
½ teaspoon of black pepper
Olive oil

Preheat your oven to 350°F. Prepare a 9-inch by 13-inch oven proof baking dish for lasagna.
Prepare lasagna noodles and directed on the package, then rinse and drain. Drizzle a bit of olive oil over the noodles to prevent them from sticking together. Combine parmesan cheese, ricotta cheeses with the egg whites, salt and pepper in a large mixing bowl. Pour ¼ cup of spaghetti sauce in the bottom of the baking dish and spread it out using a spatula.

Cover the sauce with a single layer of lasagna noodles. Spread about half the cheese mixture over the noodles, and then cover with about half of the spinach and shredded mozzarella cheese. Finish this layer with half of the remaining spaghetti sauce.

Add a second layer of noodles, topping with the remaining cheese mixture, spinach, and mozzarella cheese. Top with the final layer of noodles and remaining spaghetti sauce. Sprinkle the reserved Parmesan cheese over the top and bake for thirty minutes. Remove from oven and allow to set for 10-12 minutes, then slice and serve.

  Download this recipe.

Spinach & Turkey Wraps
Serves 4

1(8 oz) pkg cream cheese
8 x flour tortillas
5 oz spinach leaves trimmed
1 lb thickly-sliced deli turkey
1 jar salsa

Spread the cream cheese on the tortillas. Put some spinach and then turkey on each tortilla. Drizzle some salsa over the top. Fold in one end and roll up the tortilla to form a wrap.

  Download this recipe.

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