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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Healthy Creamed Spinach (Made Without Cream!)

 
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe is suitable for a primal diet.primal
 
One serving costs about $2.02

$2.02 per serving

224 people like this recipe

224 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 gluten-free,primal,gluten free,primal side dish
spoonacular Score:95%

Spoonacular Score: 95%

 

Healthy Creamed Spinach (Made Without Cream!) requires roughly 0 minutes from start to finish. This recipe serves 4. Watching your figure? This gluten free and primal recipe has 371 calories, 18g of protein, and 27g of fat per serving. For $2.02 per serving, this recipe covers 31% of your daily requirements of vitamins and minerals. This recipe is liked by 224 foodies and cooks. Plenty of people really liked this side dish. If you have garlic powder, pepper, garlic, and a few other ingredients on hand, you can make it. It is brought to you by Lexi's Clean Kitchen. Overall, this recipe earns a spectacular spoonacular score of 97%. If you like this recipe, take a look at these similar recipes: Healthy Creamed Spinach: Less cream, more spinach, just as good, Gluten-Free Is Me: Healthy Creamed Spinach, and Tiramisu: Italian Classic Made Healthy.

Ingredients

Servings:
1 tsp
1 tsp arrowroot flour
arrowroot flour
0.5 tsps
0.5 tsps black pepper
black pepper
2 Tbsps
2 Tbsps butter
butter
1 cup
1 cup unsweetened cashew
unsweetened cashew
2 cloves
2 cloves garlic
garlic
0.5 tsps
0.5 tsps garlic powder
garlic powder
1 cup
1 cup kale
kale
1
1  onion
onion
0.5 tsps
0.5 tsps onion powder
onion powder
0.5 tsps
0.5 tsps paprika
paprika
1 cup
1 cup parmesan cheese
parmesan cheese
0.5 tsps
0.5 tsps sea salt
sea salt
10 oz
10 oz spinach
spinach
1 tsp arrowroot flour
1 tsp
arrowroot flour
0.5 tsps black pepper
0.5 tsps
black pepper
2 Tbsps butter
2 Tbsps
butter
1 cup unsweetened cashew
1 cup
unsweetened cashew
2 cloves garlic
2 cloves
garlic
0.5 tsps garlic powder
0.5 tsps
garlic powder
1 cup kale
1 cup
kale
1  onion
1
onion
0.5 tsps onion powder
0.5 tsps
onion powder
0.5 tsps paprika
0.5 tsps
paprika
1 cup parmesan cheese
1 cup
parmesan cheese
0.5 tsps sea salt
0.5 tsps
sea salt
10 oz spinach
10 oz
spinach

Equipment

casserole dish
casserole dish
baking pan
baking pan
sauce pan
sauce pan
whisk
whisk
oven
oven
casserole dish
casserole dish
baking pan
baking pan
sauce pan
sauce pan
whisk
whisk
oven
oven


Instructions

Read the detailed instructions on Lexi's Clean Kitchen

Price Breakdown

Cost per Serving: $2.02
Ingredient
1 teaspoon arrowroot flour
1/2 teaspoon black pepper
2 tablespoons butter
1 cup unsweetened cashew
2 cloves garlic
1/2 teaspoon garlic powder
1 cup kale
1 onion
1/2 teaspoon onion powder
1/2 teaspoon paprika
1 cup parmesan cheese
1/2 teaspoon sea salt
10 ounces spinach
Price
$0.04
$0.03
$0.24
$2.30
$0.13
$0.05
$0.30
$0.24
$0.05
$0.05
$2.11
$0.01
$2.53
$8.08

Tips

Health Tips

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • If parmesan plays a big role in the flavor of your dish (or if you're a serious foodie or serious about avoiding additivies) it might be worth your time to track down "true" parmesan, Parmigiano Reggiano.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Butter's incredible flavor has made it an extremely popular cooking fat, but it is important to know that butter has the lowest smoke point of almost any cooking fat. This means butter literally starts to smoke at a lower temperature than most other fats between 250-350 degrees Fahrenheit. So while butter is great for cooking at lower temperatures, you should probably use canola oil, coconut oil, or another oil with a higher smoke point for frying and other high temperature cooking.

  • get more cooking tips

Green Tips

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

Disclaimer

Nutritional Information

Quickview
371 Calories
18g Protein
26g Total Fat
19g Carbs
34% Health Score
Limit These
Calories
371
19%

Fat
26g
41%

  Saturated Fat
10g
64%

Carbohydrates
19g
6%

  Sugar
3g
4%

Cholesterol
32mg
11%

Sodium
809mg
35%

Get Enough Of These
Protein
18g
36%

Vitamin K
472µg
450%

Vitamin A
8814IU
176%

Manganese
1mg
70%

Copper
1mg
54%

Vitamin C
42mg
52%

Magnesium
173mg
43%

Phosphorus
430mg
43%

Calcium
417mg
42%

Folate
158µg
40%

Iron
4mg
26%

Potassium
777mg
22%

Zinc
3mg
21%

Vitamin B6
0.41mg
20%

Selenium
13µg
19%

Vitamin B2
0.27mg
16%

Vitamin B1
0.24mg
16%

Vitamin E
2mg
14%

Fiber
3g
14%

Vitamin B3
1mg
6%

Vitamin B12
0.31µg
5%

Vitamin B5
0.52mg
5%

Vitamin D
0.23µg
2%

covered percent of daily need

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