Creamed Spinach

This creamed spinach recipe is so easy. I swap the heavy cream for whole milk ricotta then dress it up with a little garlic, nutmeg, and lemon. The result is a rich healthy creamed spinach that is ready in about 20 minutes.

The beauty of creamed spinach is its simplicity. A few minutes, one skillet, and a handful of ingredients later, you have a side dish that is both healthy and delicious.

My problem with most creamed spinach recipes is that they are typically made with heavy cream and lots of it. This recipe, however, swaps heavy cream for whole milk ricotta, resulting in less saturated fat and fewer calories but keeps all of the rich creamy flavor of traditional creamed spinach recipes.

Serve this creamed spinach recipe with a Whole Roasted Chicken for an easy weekend dinner or whip it up on weeknight and serve it alongside lemony Broiled Salmon for a dinner that is on the table in 20 minutes.

Creamed Spinach Ingredients

Whole milk ricotta is a secret swap I often use when I want rich creamy flavors, but I don’t want all the calories of heavy cream. I, not only use the ricotta swap in this creamed spinach recipe but also in my Lemon Chicken Pasta recipe. Works every time!

To make this creamed spinach recipe you will need:

• Olive Oil: This golden elixir is a Mediterranean kitchen staple. Any high-quality extra virgin olive oil will do. You can find some at our shop. If you want to learn more about why getting the good stuff matters you can read all about Olive Oil 101: Everything You Need to Know About Olive Oil.
• Yellow Onion, Minced: Minced yellow onion adds a sweet, aromatic base that's essential in building the flavor profile of countless recipes including this one. If you have a white onion or shallots they will work here as well.
• Garlic Cloves, Minced: Just a little minced garlic can transform any dish, adding a punch of flavor that's both sharp and comforting.
• Whole Milk Ricotta: Creamy and mild, whole milk ricotta lends a luxurious texture and a subtly sweet taste to both savory and sweet creations.
• Milk (Any Kind): A versatile ingredient, milk adds creaminess and richness to your cooking and baking, enhancing flavors and textures.
• Lemon, Zested, and Juiced: Fresh lemon zest and juice offer zingy freshness, brightening up the earthy spinach with its vibrant, citrusy spark.
• Kosher Salt: More than just a seasoning, kosher salt enhances the natural flavors of your ingredients, making every dish come alive.
• Nutmeg: A pinch of nutmeg adds a warm, nutty essence, perfect for giving a cozy depth to both sweet treats and savory delights.
• Fresh Baby Spinach: Tender and slightly sweet, fresh baby spinach is wonderfully versatile and great for adding a nutritious pop of green to any meal.

How to Make Creamed Spinach

All you need is a large skillet and about 15 minutes to get this recipe from your stovetop to your tabletop.

• Sauté the aromatics: Set a large skillet over medium heat and add 1 tablespoon of olive oil. Once the oil begins to shimmer, add the 1 small minced yellow onion and 4 cloves of minced garlic. Sauté for 3 minutes, until fragrant and the onion has softened.
  
  
  
  
  
  
• Make the sauce: Reduce the heat to medium-low. Add 6 ounces of whole milk ricotta, 2 tablespoons of milk, 2 tablespoons of lemon juice, lemon zest, ½ teaspoon kosher salt, and ¼ teaspoon nutmeg. Stir to create a sauce.
  
  
  
  
  
  
• Cook the spinach: Increase the heat back to medium. Add the spinach to the skillet a few handfuls at a time while folding it into the sauce. As the spinach starts to wilt keep adding more until it’s all been used up. This will take about 10 minutes.
  
  
  
  
  
  
• Taste and Serve: Taste and adjust the seasoning to your liking. Add a little extra lemon juice if it needs to be brightened.
  
  
  
  
  
  

What to Serve with Creamed Spinach

Creamed spinach is a go-with-anything kind of recipe. It goes well with meat like beef, pork, or chicken, but don't stop there. You can also enjoy this healthy side dish with fish, seafood, and vegetarian mains.

A few of my favorite recipes to pair with creamed spinach:

• Pan Seared Pork Chops
• Lemon Garlic Chicken
• Baked Cod with Lemon and Garlic
• Cauliflower Steaks

More Spectacular Spinach Recipes

Fish and Seafood

Stuffed Salmon with Spinach, Capers, and Greek Yogurt

Greek

Spanakorizo: Greek Spinach Rice

Greek

Spanakopita Recipe (Greek Spinach Pie)

Turkish

Turkish Gözleme (Spinach and Feta Stuffed Flatbread)

Browse all Mediterranean Recipes.

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Creamed Spinach

This creamed spinach recipe calls for 1 pound of spinach, but remember spinach cooks down to almost nothing. A pound of spinach isn’t too much, I promise. However, if you do have leftovers they reheat beautifully.

Course Side

Cuisine American/Mediterranean

Diet Gluten Free, Vegetarian

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 6 people, as a side

Calories 106.3kcal

Author Summer Miller

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 small yellow onion, minced
• 4 large garlic cloves, minced
• 6 ounces whole milk ricotta
• 2 tablespoons milk (whole, low fat or nonfat all work)
• 1 small lemon, zested and juiced
• ½ teaspoon kosher salt
• ¼ teaspoon nutmeg
• 1 pound fresh baby spinach

Instructions

• Saute the aromatics: Set a large skillet over medium heat and add the olive oil. Once the oil begins to shimmer, add the onion and garlic. Saute for 3 minutes, until fragrant and the onion has softened.
• Make the sauce: Reduce the heat to medium-low, and add the ricotta, milk, 2 tablespoons of lemon juice, lemon zest, kosher salt, and nutmeg. Stir to create a sauce.
• Cook the spinach: Increase the heat back to medium, add the spinach to the skillet a few handfuls at a time while folding it into the sauce. As the spinach starts to wilt keep adding more until it’s all been used up. This will take about 10 minutes.
• Taste and serve: Taste and adjust the seasoning to your liking. Add a little extra lemon juice if it needs to be brightened.

Notes

• Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams, and spices.
• If you want to switch up flavors 1 tablespoon of Dijon mustard is also a lovely addition to creamed spinach. Just add it when you make the cream sauce and stir it in.

Nutrition

Calories: 106.3kcal | Carbohydrates: 7.9g | Protein: 6g | Fat: 6.6g | Saturated Fat: 2.9g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2.8g | Cholesterol: 15.1mg | Sodium: 280.7mg | Potassium: 519.1mg | Fiber: 2.5g | Sugar: 1.9g | Vitamin A: 7227.7IU | Vitamin C: 32.8mg | Calcium: 152.5mg | Iron: 2.4mg

The post Creamed Spinach appeared first on The Mediterranean Dish.

Frequently Asked Questions

What are some of the principles that underlie the Mediterranean diet?

The Mediterranean diet is a lifestyle choice known for focusing on healthful and nutritious food choices and regular physical activity. This diet emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. The Mediterranean diet encourages the consumption of red wine in moderation. The basic principles of a Mediterranean diet are:

1. Consume primarily plant foods including fruits and veggies, whole-grain bread, cereals, beans (legumes), and seeds. You can also eat yogurt (preferably low fat) and small amounts (at most twice per week) of lean poultry or red beef. There are very few fried foods.
2. When possible, prefer fresh ingredients to pre-packaged processed foods.
3. To add flavor to your dishes, you can use herbs rather than salt.
4. Incorporate physical activity into your daily routine, like taking a walk after dinner or participating in an exercise class.
5. Enjoy sharing meals with friends and family, and enjoy the joy of eating together.
6. You can practice mindful eating by paying more attention to the textures, flavors, and smells in your food. This will help you recognize when you are full and satisfied.

Is the Mediterranean diet suitable for people with certain health conditions, such as diabetes?

The Mediterranean Diet is a good choice for those with diabetes. This diet emphasizes whole foods, limits refined sugars and carbs, and focuses on healthy fats over butter or lard. This reduces the chance of developing diabetes in people who are not already living with it, and helps to control blood sugar levels for those with diabetes. Incorporating light exercise into your diet can help stabilize and regulate blood sugar levels. Healthy food swaps like replacing white bread with whole grain bread or adding nuts in salads to replace crackers can help create a balanced eating plan that's suitable for managing symptoms and conditions.

Rice is a part of the Mediterranean diet

The Mediterranean diet allows rice and encourages it. This dietary pattern emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. Whole-grain, or whole-grain, rice is a good source of carbohydrates that can provide energy to the body. It's also rich in dietary fiber, which can improve digestion as well as provide essential nutrients for your health such iron, B vitamins and magnesium. You can add rice to soups, stews, or salads. It is possible to reduce added fat, if necessary, in order to eat rice-based meals within the guidelines of Mediterranean nutrition.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal may be consumed on the Mediterranean Diet. Oats, whole grains, can provide a good source dietary fiber as well as minerals like iron and magnesium. They could be served with blueberries, nuts, seeds, or savory ingredients like eggs or cheese. Oatmeal also has many benefits and can make a nutritious breakfast. Oatmeal can be added to smoothies, used as a topping in protein bars or simply eaten plain with almond butter and various toppings like cinnamon, gojiberries and chia seed. Many countries in the Mediterranean region are fondly familiar with oatmeal, and many believe they can be used with this type of diet.

Statistics

• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)

External Links

[TAG34]

• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Best Diets Overall 2023 - Expertly Reviewed - US News Health

[TAG37]

• Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms - PubMed


• PubMed: Cardiovascular Health and the Mediterranean Diet - PubMed

[TAG40]

• (PDF). The Association Between Dietary Patterns, Insulin Resistance and A Systematic Review


• (PDF). Citrus is a part of the Mediterranean Diet

[TAG43]

• Mediterranean Diet

How To

How the Mediterranean Diet can help you lose weight and feel great

The Mediterranean Diet emphasizes healthy fats and whole grains, legumes and fresh fruits and veggies. It has been shown to have many health benefits including improved blood cholesterol, glucose control, reduced chance of developing certain cancers, better heart health, cognitive function, and weight management. Adopting a Mediterranean diet can be made simpler with some tips. Start by switching high-calorie snack foods like chips to nutrient-dense veggies. Learn how spices and other vegetable-derived ingredients can be used to enhance your diet. For a better satiety, add legumes and grains to your diet. These steps will enable you to enjoy your food while also achieving a healthier lifestyle that may lead to additional health benefits such a longer lifespan, better quality of life, and greater enjoyment.

Resources:

[TAG45] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG46] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG47] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG48] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG49] CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

[TAG50] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG51] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG52] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG53] The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

[TAG54] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG55] If a Google search is any indication, these are the 12 most frequently asked questions that people have about the Mediterranean diet. And if you’re interested

[TAG56] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG57] There’s new evidence that a Mediterranean diet can sharply reduce your chances of developing dementia even if you have a genetic risk for it. NBC medical

[TAG58] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG59] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG60] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of