Healthy Living Recipe: Creamed Spinach Cassarole

There is some association between overall health and oral health.  For example, diabetics are more at risk for oral problems (gingivitis, cavities)

According to the American Dental Associations campaign, we should all BRUSH Twice a day, FLOSS daily, RINSE with mouthwash and CHEW sugar free gum (some gum can actually help clean your teeth.  Gum with sugar can cause cavities).

Some foods are hard on teeth:
Citrus fruits:  Acidic foods can break down enamel
Coffee/tea:  Caffeine can dry out your mouth and stain your teeth
Dried Fruit/ chewy candy:  Sticky fruit can keep sugars on the teeth and cause decay (drink water, and brush after!)
Potato chips: Those crunchy starches can get stuck between teeth and build plaque
Sugary beverages:  sugars on the teeth build plaque which increases acid—cavities
Alcohol:  dries out the mouth which can lead to tooth decay
***Drink water after these types of foods, and brush regularly

Foods that are good for your teeth:
Water: Can help to rinse your teeth and mouth
Dairy : Good source of calcium for strong teeth.  Dairy foods, especially cheese, contain casein (milk protein) which also stabilizes and repairs tooth enamel
High Fiber foods: Usually require a lot of chewing—which generates saliva, and the fiber scrubs your teeth. (leafy greens, beans, whole grains)

Follow good oral hygiene and get small problems checked out before they become big ones!

Creamed Spinach Casserole

Cook 25 m Ready In 1 h 15 m
Recipe By: EatingWell Test Kitchen

“This creamy spinach casserole recipe is a more sophisticated cousin to creamed spinach. It's perfect for weekend entertaining or as a holiday side dish. ”

•  3 10-ounce packages frozen spinach, thawed
•  1 cup low-fat milk
•  ¼ cup all-purpose flour
•  ¼ salt
•  ¼ teaspoon white or black pepper
•  ⅛ teaspoon nutmeg
•  1 cup extra sharp Cheddar cheese, divided
•  1 cup low-fat cottage cheese
•  3 large egg whites


1 Preheat oven to 350°F. Coat a shallow 2-quart baking dish with cooking spray.

2 Press spinach in a mesh strainer to get out as much moisture as possible. Pulse in a food processor until very finely chopped.

3 Combine milk, flour, salt, pepper and nutmeg in a large saucepan. Cook over medium heat, whisking, until thickened, 2 to 4 minutes. Remove from the heat and stir in ½ cup Cheddar, cottage cheese and the spinach.

4 Beat egg whites in a large bowl with an electric mixer, slowly increasing the speed, until they begin to foam. Continue to beat until the whites hold their shape; do not overbeat. (You'll know they are ready when you lift the beaters out and the peak doesn't flop over.)

5 Gently fold the whites into the spinach mixture with a rubber spatula until uniform. (It's OK if a few white streaks remain.) Transfer to the prepared baking dish.

6 Bake for 35 minutes. Top with the remaining ½ cup Cheddar; continue baking until the cheese is melted, about 10 minutes more. Let stand for 5 minutes

Make Ahead Tip: Prepare Steps 2 & 3, refrigerate for up to 1 day. Bring to room temperature before folding in egg whites.

Nutrition information Serving size: about 1 cup Per serving: 142 calories; 6 g fat(3 g sat); 3 g fiber; 10 g carbohydrates; 14 g protein; 175 mcg folate; 17 mg cholesterol; 3 g sugars; 0 g added sugars; 12,678 IU vitamin A; 6 mg vitamin C; 290 mg calcium; 2 mg iron; 391 mg sodium; 473 mg potassium 

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