Layered spinach and feta bake

This brunch recipe is high in “good” fats, fibre and folate — for a slim waist and a healthy heart.

Most of us are more concerned about our waistlines than our hearts. But we should make heart health a priority, since cardiovascular disease claims the lives of nearly half a million women worldwide each year. Taking care of your heart and watching your weight are two goals that go hand in hand, since being overweight can raise your blood pressure (a major risk factor for heart problems). The key? Exercising regularly and eating a diet high in fibre, folate and good fats and low in cholesterol-boosting saturated and trans fats.

LAYERED SPINACH AND FETA BAKE WITH WALNUTS

SERVES 4
Nutritional content per serving (quarter of bake):
Energy 202kJ | Fat 10g Carbohydrate | 25g Protein | 21g Fibre | 5g

Instructions:
2 t (10 ml) olive oil
8 large spring onions, thinly sliced 2 t (10 ml) crushed garlic
285 g cooked or frozen spinach (thawed and squeezed dry)
3 T (45 ml) chopped fresh parsley
100 ml feta cheese, crumbled
1 C (250 ml) fat-free milk
2/3 C (167 ml) fat-free cottage cheese
salt and milled pepper to taste
1 large whole free-range egg
5 large egg whites
2 large slices wholewheat bread, toasted and cut into 2,5 cm squares
2 T (30 ml) walnuts, chopped

Instructions:
Preheat oven to 200°C. Heat oil in a pan over medium-high heat. Add spring onions and chopped garlic and saute for about 3 minutes until spring onions are almost soft. Remove and transfer to a 24 cm ovenproof dish. Stir in the spinach and parsley, then feta. Set aside. Puree milk, cottage cheese, salt and pepper in a blender, until smooth. Add egg and egg whites and pulse a few times to mix. Pour mixture over spinach, stir in the toasted bread. Bake, uncovered, for 12 minutes. Sprinkle with nuts and continue baking until just set in centre and pale golden on top, approximately 8 minutes longer.

Heart-smart shopping list:

For a healthy heart and a slimmer waist, make sure to include these foods in your grocery basket.

> WHOLEGRAIN BREADS AND CEREALS provide significant amounts of insoluble fibre, which helps control weight by filling you up, and some soluble fibre, which reduces cholesterol.

> FRUITS like apples, pears, citrus and berries are packed with fibre and phytochemicals, which show promise in fighting heart disease.

> DARK, LEAFY GREENS like rocket and spinach contain folate, which helps break down homocysteine, an amino acid in the blood that increases heart disease risk.

> Lycopene found in fruits like tomatoes, watermelon and ruby grapefruit, helps lower cardiovascular disease risk.

> NUTS contain healthy fats. Walnuts boast omega-3 fatty acids, which lower triglyceride levels. Almonds, cashews and macadamias are full of monounsaturated fats, which help lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol.

> SALMON AND OTHER COLD-WATER FATTY FISH like sardines, mackerel and herring are brimming with omega-3 fatty acids.