These pastry triangles filled with spinach and squash are simple, healthy and delicious. Perfect hearty snack on cold, rainy autumn afternoons and great leftovers for lunch. Pair it with a large green salad for a very satisfying dinner.
Spinach & Feta Puff Pastry Recipe
Olga (whom I’ve met on Instagram) created a beautiful recipe for Spinach & Feta Triangles and submitted it on Ana’s Bananas (submit your own healthy recipe). I loved it and got inspired to create a recipe for Squash & Feta Triangles as well.
Taste buds in bliss.
Dairy against diabetes?
Out of all dairy products, fermented ones, such as cheese and yoghurt, seem to have a good effect on blood sugar levels and could help prevent diabetes type 2 – or so it was believed by the scientific community for a while – until (hot off the press!) a new study came out pointing to diabetes’ complete indifference to dairy consumption: “Intake of different types of dairy and its prospective association with risk of type 2 diabetes: The Rotterdam Study”…. There goes science confusing us again! Now what will be our excuse to eat cheese??
Calories, healthy foods and long-term weight loss
If you’re counting calories, puff pastry is not your friend. Yes, this is a calorie rich dish. But it’s one of those good caloric dishes (what?) – filled with vegetables, rich in fibre and low on processed ingredients (only puff pastry is ready made). If you make a fresh salad to go with it (as I do) you’re getting even more nutrients, and will sooner achieve that feeling of satiety (therefore eating less pastries overall).
Counting calories is emotionally exhausting and usually ends up making you feel hungry. Don’t do it!
Enjoy – don’t restrict – your food. If you are trying to diet or permanently lose weight, indulge in whole foods instead of depriving yourself of everything. Avoiding empty calories and eating foods rich in fibre will help you lose weight and maintain a healthy weight.
Make wise choices, cook your own food, eat mindfully and enjoy every bite! The below recipe is a perfect example of balancing calorie intake and nutrient intake.
Plant based, vegetable rich diet is healthy
A plant based diet is good for your health (at least that’s one thing that 99% of nutrition scientists and medical doctors can agree about). Hooray for spinach & butternut squash, the two healthy heroes in this recipe!
Check out the recipe below or watch the video for quick instructions:
Olga's Spinach & Feta + Ana's Squash & Feta Triangles
Warm up the oven to 220 degrees Celsius, and take out the puff pastry to defrost.
In a bowl, mix feta and ricotta with a fork.
In a large skillet pan, heat cooking oil on medium heat, then add onion and gently fry it for 5 minutes until translucid. Resist the urge to add garlic first, since it will burn in about 30 seconds.
Add spinach and one minced garlic. When spinach and garlic are added, stir a minute or two until all the spinach has wilted, then take off heat (sometimes this takes me 5 minutes). Drain any excess liquid before mixing with half of the feta & ricotta mixture.
In another large skillet pan (I re-use the one I just used), warm up cooking oil on medium heat, add onion, diced squash and one minced garlic. Heat for 15 minutes, stirring occassionally. The sqush should soften a bit, but does not need to be completely softened since it will also bake in the oven. Take the skillet off heat and mix the content with sage and the remaining feta & ricotta mix.
Prepare the puff pastry. Cut the puff pastry into 10cm by 10cm squares (I buy it in squares). Spread the squares on a baking tray (lined with parchment paper), then fill half of the square (one triangle) with either spinach or squash filling. Close the 'triangle' by folding the other half over it, press the edges together with your fingers. It doesn't need to be pretty (although that's a bonus).
When all the triangles are filled and ready, scramble one egg and use it to lightly glaze the tops (you can use a kitchen brush, a fork or even your fingers). Pop in the oven, bake for 20-25 minutes at 220 degrees Celsius (until golden brown).
Serve as a healthy snack, take with you to work/school the next day, or eat as a main dish when accompanied by a delightful fresh green salad!
Enjoy these triangles with a large portion of green salad on the side (for example, little gem sprinkled with extra virgin olive oil & red wine vinegar).
The organic feta cheese and ricotta cheese I use are available at Ekoplaza organic supermarkets (chain store in The Netherlands), but any other organic feta and ricotta will do! You can find organic cheeses at better supermarkets, organic supermarkets and sometimes at farmers markets!
If the puff pastry edges do not want to stick together, you can do two things: remove part of the filling, then try again. Alternatively, try moistening your fingers with some water, then press again.