Yield: Serves 4
Prep Time: 15 minutes
Grilled cheese has several nutrients that have been linked to health benefits such as increased muscle mass and stronger teeth and bones. It’s packed with vitamins, minerals, and protein.
Ok, now wait. You’re already preparing to chastise me for their high calorie and sodium content while being low in fiber. I get it. But this is not your regular, run-of-the-mill grilled cheese. This amazing Spinach and Feta Grilled cheese is the stuff of legends!
Do you want to know what’s even more exciting? This sandwich is 100% gout-friendly so you can eat to your heart’s content knowing you’ll have a good night’s rest afterward.
Now, before we get into the nitty-gritty-cheesy details on how to make the perfect spinach and feta grilled cheese, let’s take a look at some of its key gout-fighting ingredients.
Why You Need a Gout-Friendly Diet
A gout is a painful form of arthritis caused by excessive amounts of uric acid in the blood, which causes crystals to develop and accumulate in and around joints.
When the body breaks down a molecule called purine, it produces uric acid. Purines are found naturally in your body, but it is also found in some foods. Uric acid is excreted from the body through the urine.
A gout diet may aid in lowering uric acid levels in the blood. A gout diet will not cure you. However, it may reduce the likelihood of future gout attacks and decrease the progression of joint damage.
How Feta Cheese Complements Your Gout-Friendly Diet
Feta is a cheese that’s practically synonymous with Greece. It’s a light, white brined cheese that’s high in calcium and filling. This cheese is a Mediterranean classic that can be found in several dishes, including grilled cheese and everything in between.
Feta is a PDO product, which means that only cheese created in certain parts of Greece can be termed “feta”. In these areas, feta is produced from the milk of sheep and goats that have been fed the native grass. The distinctive qualities of the cheese are a result of this specific environment.
Studies have revealed that some dairy products, including feta, contain anti-inflammatory qualities that may help lower the chance of developing gout. You can also learn about the numerous benefits that dairy products may bring as part of a gout-friendly treatment strategy.
Make Spinach and Leafy Greens a Part of Your Regular Diet
Limiting your intake of purines may help you regulate your gout. Keep in mind that, while what you eat may affect how much uric acid your body produces, the effects are minimal in contrast to drugs.
Spinach, in particular, may not have any proven or direct benefits for alleviating gout symptoms. In fact, you may see veggies like spinach and asparagus on the high-purine list. However, studies show they don’t raise your risk of gout or gout attacks.
Maintaining a balanced, low-uric acid diet, on the other hand, is crucial for minimizing the likelihood of a gout attack.
Spinach and other dark, green vegetables are healthy for your skin, hair, and bones. There is also protein, iron, vitamins, and minerals. Consuming spinach may provide health benefits such as improving blood glucose control in diabetics, reducing cancer risk, and improving bone health.
How to Make Spinach and Feta Grilled Cheese
List of Ingredients
- 4 slices of 100% whole wheat bread
- 1/2 tablespoon olive oil
- 1 minced garlic clove
- 1 small lemon
- 10 oz. baby spinach, or about 8 packed cups
- 1 cup grated mozzarella
- 1 cup feta
- 1 tsp crushed red pepper
- 1 tsp salt and pepper
- 2 tablespoons butter
Tips:
- About the Cheese: I recommend buying a large block of feta because it lasts longer and is less expensive. I chose mozzarella for the second cheese because it balances off the overwhelming saltiness and tanginess of the feta and gives the sandwich that trademark cheese pull. Substitute your favorite melty cheese, such as Gouda or Monterey Jack, for the Havarti.
- Lemon: Whole lemon slices (peel and pith included) add a subtle, caramelized sharpness to the sandwich that complements the rest of the ingredients. Just make sure to fully rinse the lemon before cooking it, as the skin will be eaten.
- Spinach: Eight cups of spinach may appear to be a lot, but we all know how much this stuff boils down. If necessary, add it to the skillet in batches. Besides, I put spinach in everything. I have frozen spinach on hand to sprinkle into whatever I’m cooking, and spinach seemed like an obvious addition to my typical grilled cheese.
Step-By-Step Recipe Instructions
- In a skillet, combine the olive oil and minced garlic. Sauté for about one minute over medium heat, then add the frozen spinach (no need to thaw) and a touch of salt and pepper. Continue to sauté over medium heat until most of the moisture in the skillet has evaporated.
- Spread butter on one side of each slice of bread. Flip the bread over so the buttered side is facing down while you assemble the sandwiches.
- Remove any seeds from 1 small lemon before thinly slicing. Add the lemon slices in a single layer and sear for 2 minutes on each side, or until dark golden brown. Cut finely after transferring to a cutting board.
- Half of the shredded mozzarella should be divided between two slices of bread. Crumble the feta over the mozzarella.
- To make two sandwiches (because one is never enough!), top the cooked spinach with the leftover shredded mozzarella, the caramelized lemon, and a pinch of crushed red pepper flakes. Place the second slice of bread, buttered side out, on top of each sandwich.
- Warm a large skillet over medium-low heat. When the pan is heated, add the sandwiches and cook until golden brown and crispy on the outside and warm and gooey on the inside.
- Cut the sandwiches in half and serve the soon-to-be sandwich sensation in your neighborhood!
Enjoy Your Gout-Friendly Spinach and Feta Grilled Cheese
Did you try this mouth-watering recipe out? How did it go? We’d love to hear from you in the comments below!
