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Spinach Phyllo Pies with Beetziki
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Spinach Phyllo Pies with Beetziki
Page Content
Skill Level
Easy
Preparation Time
15 minutes
Total Time
55 minutes
Servings
6
Cost Per Serving
$1.60
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Ingredients
Recipe Ingredients
Spinach Phyllo Pies
2 cups
Fresh Spinach, roughly chopped
3
Scallions (Green Spring Onions), 1 inch removed from top, finely sliced
1/2 cup
Pressed Cottage Cheese, crumbled
2 tbsp
Greek Feta Cheese, crumbled
2 tbsp
Pine Nuts, toasted
2 tbsp
Golden Raisins
2
Eggs, lightly beaten
8 sheets
Phyllo Pastry
1 tbsp + 1 tbsp
Extra Virgin Olive Oil
To taste
Sea Salt and Freshly Ground Black Pepper
Beet Tzatziki
1 1/2 cups
Low fat Greek yogurt
1
Golden or candy cane beets, grated
1/4 cup
Fresh mint or dill, finely chopped
2 cloves
Garlic, minced
1/2
Lemon, juice and zest
1 tsp
Extra virgin olive oil
To taste
Sea salt and freshly ground black pepper
Directions
Cooking Directions
Preheat the oven to 375 degrees F.
Combine the scallions, spinach, 1 egg, cheeses, pine nuts and raisins in a large bowl. Add 1 tbsp of olive oil and a pinch of sea salt a black pepper.
Combine 1 egg with 1 tbsp of olive oil and brush a thin layer over 1 sheet of phyllo and lay another sheet on top. Continue to brush and layer the phyllo until you have two stacks of 4 sheets each.
Grease a muffin tray and place 1 stack of phyllo sheets over top. Press the sheets lightly into the crevices.
Fill the indentations with the spinach filling. Fold over any extra phyllo. Brush the top with olive oil/egg wash and place the other stack of phyllo sheets over top. Brush the top with the olive oil/egg wash
Bake for 12-15 minutes, or until golden brown. Once cooled, flip tray and divide each phyllo pocket.
Add all of the beetziki ingredients to a bowl and combine well. Serve with the spinach phyllo pies.
Nutrition
Image Two
PDF link to nutrition facts table for Spinach Phyllo Pies with Beetziki
Nutrition Facts
Beets get their vibrant red colour from natural red pigments called betalains. Betalains may have antioxidant and anti-inflammatory properties. In cell studies, betalains have been shown to prevent tumour growth preventing inflammation. People who have higher levels of betalains in their diets have lower levels of inflammatory markers (proteins that indicate inflammation) in the blood. Inflammation is associated with higher risk of chronic diseases such as type 2 diabetes, heart disease and cancer.
Beets are rich in nitrates, compounds that lower blood pressure and may help prevent heart and kidney disease. Research suggests that drinking 1 cup of beet juice before exercising can help athletes use oxygen more efficiently and cycle at a higher intensity for longer.
Beets are a good source of folate, a B vitamin that is needed to make and repair DNA and make new cells. Folate may help prevent cancers of the pancreas, prostate, colon and rectum.
If you cook beets for too long a time, some of the nutrients in them may break down. To preserve the nutrients in beets during cooking, keep roasting time under 1 hour and steaming time under 15 minutes.