Fatayer (Spinach and Onion Savory Hand Pies)

These healthy bite-sized snacks can be enjoyed at any time of the year.

Mama Dina is my mother-in law, and she has shared this recipe with me! She makes dozens of these pastry triangles, and keeps them in her freezer to serve her five "adult" children whenever they visit. These savory pies are reminiscent of Greek tiropitakia but have a Middle Eastern twist.

As we were preparing to go home, Mama Dina gave me a bag containing about 40 fatayer frozen. When we returned to Atlanta, I put a few frozen pies in my oven. When the aroma of sumac, onions, and allspice filled my kitchen I knew that I had to share with you this healthy recipe!

Fill a simple yeasted dough and top with onions and spinach, then fold it into rustic triangles. You can freeze these savory pies in bulk for holiday parties or to prepare meals. These pies look impressive but are actually very easy to prepare. You can even use pre-made pizza dough if you're in a hurry!

Fatayer Recipe Ingredients

These savory hand pies have a Middle Eastern flair, but are made from simple pantry ingredients. You'll need:

Basic Savory Dough or store-bought Pizza Dough

• Yeast - Use only active dry yeast . Your dough will stay flat if it doesn't start bubbling after it is activated.
• Seasoning: sugar, and sodium to enhance flavor.
• Milk: Adds richness.
• All purpose flour:A sturdy, elastic and fluffy flour. I would not substitute other flours for this.
• Neutral Oil:Use an oil of high quality, such as grapeseed. You can also use a smooth extra virgin olive oil with a light to medium body, such as Arbequina.

Filling

• Baby Spinach:I prefer to cook down frozen spinach but you can use thawed spinach. If you use frozen spinach, make sure to squeeze it well before cooking.
• Olive Oil:Used for sauteing the vegetables. For the best taste, use extra virgin olive oil.
• Onion - I like the sweetness of yellow onions, but white onions, red onions, or shallots would also work.
• Seasonings : Ground allspice, sumac, and HTML3_ cinnamon HTML3_ give these hand pies a distinctive warming and bright aroma that separates them from their Greek cousins. The flavor is enhanced by using Kosher black ground pepper, and Kosher sea salt .
• Add acidity to balance.
• Egg :Brushed onto the dough for a golden crust. You can substitute heavy cream or whole milk for eggs if you don't want to use them.

How To Make Fatayer Dough

This recipe begins with the dough. It takes approximately 1 1/2 hours for it to rise. You can also use pre-made pizza dough. You can also knead it by hand if you don't own a stand mixer (see below).

Stand Mixer

• Activate yeast. Combine 2 1/4 teaspoons active dry yeast with a scant 1 tablespoon sugar and 1/2 cup warm milk in a small bowl. Stir briefly. Allow the mixture to sit for 10 minutes (it should start bubbling and emitting a yeasty smell).
• Mix dry ingredients. Mix 3 1/2 cups of flour with 1 teaspoon of salt kosher in the bowl of your mixer fitted with a dough hook.
• Add the wet ingredients. Add the oil slowly, followed by the yeast mixture and then 1/2 cup of heated milk. Increase the speed of the mixer to medium low and continue to knead the dough until it begins to form. As you mix, if there are any dry bits at the bottom of your bowl, add just a little bit more milk or water. (No more than one tablespoon per time). Mix the dough until it forms a smooth, slightly sticky ball. This should take 3 to 5 minutes.
• Place aside for a few minutes to let the dough rise. Grease a large bowl lightly with 1 teaspoon of oil. Place the ball of dough in the bowl. Cover the bowl with plastic wrap tightly and place it in a warm area for about 1 1/2 hours to allow the dough double in size.

By hand

It's easy to make this dough by hand. You just need patience to get it smooth. How to make it:

• Activate yeast. Combine 2 1/4 teaspoons active dry yeast with a scant 1 tablespoon sugar and 1/2 cup warm milk in a small bowl. Stir briefly. Allow the mixture to sit for 10 minutes (it should start bubbling and emitting a yeasty smell).
• Make the dough. In a large bowl, combine 3 1/2 cups of flour with 1 teaspoon kosher sea salt. In the middle, make a well and add the yeast mixture and 1/3 cup of neutral oil. Add the remaining 1/2 cup of warm milk. You can use your hands to mix the ingredients and knead the dough in the bowl.
• Knead. Knead the dough for 10-12 minutes on a floured surface, adding milk or water as needed (nomore than a tablespoon). You need a slightly sticky and smooth ball of dough.
• Place aside for a few minutes to let the dough rise. Grease a large bowl lightly with 1 teaspoon of neutral oil. Place the ball of dough in the bowl. Cover the bowl with plastic wrap tightly and place it in a warm area for about 1 1/2 hours to allow the dough double in size.

How To Make Vegetarian Fatayer Filing

While the dough is resting, prepare the filling. The dough will have plenty of time for cooling before you fill and fold it.

• Salt the spinach. Salt the spinach. Place 1 pound (roughly chopped) of baby spinach into a large colander. Sprinkle with 1 teaspoon of salt. Set aside for five minutes and toss the spinach.
• Sauté the onion. Heat 1 tablespoon olive oil in a large, non-stick skillet over medium heat until it shimmers. Add one finely chopped onion, and stir frequently until the onion has softened. This should take about five minutes. Drain any excess liquid and transfer to a bowl.
• Wipe the spinach. Return to the stovetop and heat up another tablespoon of oil on medium high heat. Add the spinach in batches, if needed, and stir frequently until it wilts. This should take about one minute.
• The spinach should be dried. The wilted leaves should be returned to the colander for cooling. Once the spinach is cool enough to handle wrap it in a tea towel. Squeeze the spinach over the sink as much as possible to remove the excess liquid.
• Filling: Make the filling. Add the spinach and onion to the bowl. Add 1 1/2 teaspoons sumac and 1 teaspoon black pepper. 1/4 teaspoon allspice is also good. Combine well. Adjust the seasoning according to your taste.

How To Shape Fatayer

Once your dough has doubled and your filling has been prepared, it is time to make your fatayer!

• Roll out the dough. Punch down the dough and briefly knead it with your hands to reduce its volume. Roll out the dough on a lightly-floured surface to 1/4 inch thickness.
• Cut out the dough. Use a cookie cutter or a glass to cut the dough in circles. Reroll any scraps to make more circles. Cover the circles in a clean, dry towel and allow them to rest for five to ten minutes.
• Prepare your oven for baking. Set the temperature to 400degF. Brush a thin layer neutral oil on two 13x9 inch sheet pans.
• Fill. Fill. Put 2 tablespoons (not heaping, but packed) of spinach mixture into the center of each dough circle.
• Fold. Place a small bowl with water next to the pans. You'll be using this to wet your hands as you work the dough. Bring the three edges up to the center in a triangle shape. Wet your fingertips lightly and seal the dough by pressing the edges together on both the sides and the top.
• Enjoy. Arrange them in one layer on the sheet pans. The tops should be brushed with the beaten eggs. Bake for 12-15 minutes until the tops are lightly golden.

Reheating and Storage

To prepare for a midweek meal or dinner party, Fatayer freezes well. To store:

• Allow the pies to cool completely.
• Transfer into a bag that can be sealed.
• Frozen for 6 months or up to 4days.

To Reheat :Reheat frozen or refrigerated fatayer in a oven at 300degF until heated through. This should take about 10 minutes if the fatayer is fresh, and 15 minutes if it's frozen.

Fatayer How to serve it

These hand pies can be served as a finger food at a party or for an afternoon snack, with black tea. They are also great to serve in a breakfast buffet. You don't want for anything else!

Also, they make a wonderful vessel for dips. Because they can be delicate, creamy sauces and dips such as tahini or tzatziki or toum are best.

All Mediterranean Recipes.

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The Mediterranean Dish first published Fatayer (Spinach & Onion Savory Hand Pies).

Frequently Asked Questions

Rice in 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 white rice is a great carbohydrate source, providing energy for the body. Moreover, it also offers a good source of dietary fiber which can help improve digestion and provide essential nutrients for health, such as B vitamins, iron, and magnesium. Cooked rice can be added to meals, such as soups and stews. It is possible to reduce added fat, if necessary, in order to eat rice-based meals within the guidelines of Mediterranean nutrition.

Is the Mediterranean diet primarily plant-based?

Yes, the Mediterranean Diet is primarily a plant-based diet. The Mediterranean Diet is primarily plant-based. This includes fruits, vegetables and legumes as well as nuts and seeds. Due to their history around the Mediterranean Sea, however, some animal proteins like red meat, poultry, and fish are not as prevalent in this ancient diet. For those who choose to live a vegetarian or vegan lifestyle, these protein sources may be avoided. For additional nutrition and protein, you can also consider other dairy sources like tofu or soy yogurt.

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

Mediterranean living is a lifestyle that emphasizes healthy, nutritious food choices and regular exercise. 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. It also encourages red wine in moderation. The basic principles of a Mediterranean diet are:

1. Eat mostly plant-based foods such as fruits, vegetables, legumes, cereals, beans, seeds, and yogurt.
2. When possible, choose fresh ingredients over prepackaged processed foods.
3. For a rich flavor, use herbs over salt.
4. Get active by adding some exercise to your daily schedule, such a walk after dinner, or taking up a class.
5. Enjoy meals with family and friends and savor the experience of sharing food.
6. Be mindful when eating and pay attention to the smells, tastes, and textures of your food. This will help you know when you are full or satisfied.

How can I lose weight using the Mediterranean diet

It is possible to lose weight by following the Mediterranean Diet. The Mediterranean diet is a focus on whole foods (vegetables, fruits, legumes) and high quality fats such as olive oil. This can help lower calories and provide essential nutrients to your overall health and wellbeing. To help lose weight, you can incorporate physical activity into your eating habits. When paired with the right mindset and attitude, eating less processed food, less red meat, and less added sugars can help to maintain a healthy weight.

Can the Mediterranean diet be gluten-free

Yes, it is possible to adapt the Mediterranean diet to be gluten free. Rather than using whole-grain sources of carbohydrates such as wheat or barley, gluten-free grains such as millet and quinoa can be incorporated into meals. You should also include fresh fruits, such as melon and pear, legumes, nuts and seeds, in your diet. Individuals who are allergic to dairy and milk may find it beneficial to choose lactose-free options for protein. Some other ideas that may help could include having porridge instead of oats for breakfast, opting for baked salmon with potatoes or a bean soup for lunch rather than sandwiches on wheat bread, or roasting vegetables with herbs for dinner!

Statistics

• 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)
• 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)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)

External Links

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• (PDF) The Association Between Dietary Patterns And Insulin Resistance: A Systematic Study


• (PDF). Citrus as a Mediterranean Diet Component

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• American Heart Association


• What is the Mediterranean Diet? American Heart Association

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


• Best Diets Overall 2023 Expertly Reviewed – US News Health

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

A Mediterranean diet can improve your quality of life and overall health. Healthy fats, whole grains and legumes are all part of this eating plan. Fresh fruits and vegetables are also included in the daily meals. Eating this way can lead to potential health benefits such as better blood lipids, improved glucose control, reduced risk for depression and certain types of cancer, better cardiac health, enhanced cognitive function, and improved weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. Start swapping high-calorie snacks like chips for nutrient-dense vegetables such as hummus appetizers or other traditional greens or beans dishes.
2. Learn how to add spices or other sources of nuts, fruits and vegetables to your diet.
3. You can increase your hunger after eating by incorporating legumes and grains.
4. Include moderate amounts of dairy products like yogurt, cheese, and milk throughout the day for added nutrition;
5. Olive oil is a better cooking fat than traditional oils.
6. For a complete Mediterranean experience, enjoy a red grape occasionally.

With time and dedication to making changes in your daily meal plan, one can successfully adopt Mediterranean eating habits allowing them to benefit from potential health benefits over time while still enjoying their food! Combining this with regular, vigorous exercise could lead to even greater short-term benefits and long-term health benefits. This includes the prevention of chronic diseases, better body composition, and improved overall health.

Resources:

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