The spinach, oats, nuts, and seeds present in the bowl of nutty greens, all are an excellent source of vitamin E. Vitamin E is one of the main antioxidants found in cholesterol particles and helps prevent free radicals from oxidizing cholesterol1. Getting plenty of vitamin E can significantly reduce the risk of developing atherosclerosis. So this creamy and flavorsome baked dish is a perfect combo for a healthy heart. We can also substitute spinach with broccoli and still get a delicious bake.
Prep time: 15 mins.
Cooking time: 05 mins.
Baking time: 10 mins.
Recommended portion size: 1serve
|Whole wheat flour||15g, 1 tbsp|
|Extra virgin olive oil||10ml, 2 tsp|
|Garlic, finely diced||5g, 1 tsp|
|Red chili flakes||1/4 tsp|
|Baby spinach leaves, coarsely chopped||400g, 1 bunch|
|Mushrooms, thinly sliced||½ cup|
|Corn, boiled||¼ cup|
|Skimmed milk||250ml, 1 cup|
|Freshly ground pepper||½ tsp|
|Freshly ground pepper||¼ tsp|
|Plain oats||15g, 1tbsp|
|Slivered raw almonds||4g, 2 n|
|pumpkin seeds, roasted||4g, 1tsp|
|sunflower seeds, roasted||4g 1 tsp|
|flaxseed, roasted||3g, ½ tsp|
|Extra-virgin olive oil||5ml, 1 tsp|
Toast the oats, almonds, pumpkin seeds, sunflower seeds, and flaxseeds together just until fragrant and lightly toasted.
Did you know?
Since sunflower seeds have a high-fat content and are prone to rancidity, it is best to store them in an airtight container in the refrigerator.
Meanwhile, prepare the greens. Add the greens in a pan and briefly wilt for around a minute. Add the mushrooms and let them cook along with the greens. Add ¼ tsp. salt and freshly ground pepper. Take it off heat. Stir in the boiled corn to this mix and keep it aside.
Heat about 1 tablespoon of olive oil in a saucepan over low heat. Add the finely diced garlic. Stir it for half a minute. Whisk the whole wheat flour and keep stirring for full 2 minutes to minimize the taste of the flour. Then gradually add milk and keep stirring continuously so that no lumps are formed. Once the mixture thickens mix in the remaining salt and red chili flakes.
Stir in the green mix to this sauce and mix it well till the greens get well coated. Take it off the heat and transfer it to a small baking dish top it with toasted oats, nuts, seeds, and a drizzle of olive oil.
Bake until warm for 10 mins.
Serve with warm garlic bread.
Nutritive value /serve
- Niki E. Do free radicals play a causal role in atherosclerosis? Low-density lipoprotein oxidation and vitamin E revisited. J Clin Biochem Nutr. 2011;48(1):3–7. doi:10.3164/jcbn.11-007FR