Healthy Recipes - Dishes to Beat Cancer – Flavonoid-Rich Greek Spinach Pie, Yellow Fava Split Peas and Boiled Wild Greens

13 March 2007

Take a leaf from savvy Mediterranean cooks, whose flavononoid-rich diet protects from cancer and heart disease.

Greek Spinach Pie

3 tblesp olive oil
1 large onion, chopped
1 bunch green onions, chopped
2 cloves garlic, minced
2 lbs spinach, rinsed and chopped
1/2 cup chopped fresh parsley
2 eggs, lightly beaten
1/2 cup ricotta cheese
1 cup crumbled feta cheese
8 sheets phyllo dough
1/4 cup olive oil

METHOD
Preheat oven to 350 ° F (175 °C). Lightly oil a 9x9 inch square baking pan. Heat 3 tablespoons olive oil in a large skillet over medium heat. Saute onion, green onions and garlic, until soft and lightly browned. Stir in spinach and parsley, and continue to saute until spinach is limp, about 2 minutes. Remove from heat and set aside to cool.

In a medium bowl, mix together eggs, ricotta, and feta. Stir in spinach mixture. Lay 1 sheet of phyllo dough in prepared baking pan, and brush lightly with olive oil. Lay another sheet of phyllo dough on top, brush with olive oil, and repeat process with two more sheets of phyllo. The sheets will overlap the pan. Spread spinach and cheese mixture into pan and fold overhanging dough over filling. Brush with oil, then layer remaining 4 sheets of phyllo dough, brushing each with oil. Tuck overhanging dough into pan to seal filling.

Bake in preheated oven for 30 to 40 minutes, until golden brown. Cut into squares and serve while hot.

Fava Yellow Split Peas

Fava is an easy dish to make and its bright yellow color is a pretty addition to any table. It can be served as an appetizer, meze, or a side dish. Fava goes particularly well with dark leafy greens, salty dishes, and fish. Look for the peas at a Greek grocer, or try an Indian market and look for yellow daal (moong). Last choice: check your local grocery store for yellow split peas.
1 3/4 cups of yellow split peas
4 1/3 cups of water
1 tablespoon of sea salt
2 tablespoons of olive oil
chopped red onion to garnish
extra virgin olive oil to garnish

METHOD
Put the peas in a pot with water to cover generously. Bring to a boil and cook 5-10 minutes until froth rises to the top. Drain the peas and rinse well.

In a pressure cooker, add the 4 1/3 cups water and peas.

Bring to a boil, seal, and when pressure reached, reduce heat to low and cook for 10 minutes. Use fast-release of pressure, and open the pot.

Purée the peas and liquid in a food processor bowl, and return to the pot. Add oil and salt. Cook uncovered over lowest possible heat for 15 minutes until it becomes the texture of thick cream, stirring with a wooden spoon to prevent from sticking.
Serve at room temperature in shallow bowls topped off with olive oil and a tablespoon of diced onion.

Serves 8-10 as a side dish, more if combined with other mezethes or appetizers.

To store: Cover and set aside for 12 hours, then refrigerate in an air-tight container

Boiled Leafy Green Salad (Horta)

Greek cooks use spinach greens from vegetables like beets, as well as greens others might consider weeds, such as dandelion greens and nettles. Whatever dark leafy greens you prefer, this salad is a delight. In rural Greece horta is eaten at least once a day.
1 1/2 pounds of spinach or your choice of dark leafy greens:
dandelion greens
mustard greens
beet greens
endive
nettles
chicory
amaranth
wild spinach
sea salt
freshly ground pepper
extra virgin olive oil
2 lemons

METHOD
Wash the greens carefully, discarding thick stems and damaged leaves. Bring a large pot of salted water to a boil, add the greens slowly (don't break the boil) and boil for 5-15 minutes until softened, tasting to check doneness (time depends on the greens used).
Remove with tongs, squeezing out the water and drain in a colander.

Greens are served warm, at room temperature, or chilled. Place on individual salad plates, add salt and pepper to taste. Drizzle with olive oil and lemon juice to taste.

Serves 4
Serving note:
If preferred, mix a oil and lemon sauce with 6 1/2 tablespoons of olive oil, 2 1/2 tablespoons of lemon juice, salt, and pepper, and toss with the greens.

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