Economic but healthy meal – g.el foodies

Dear readers,

I guess you are wondering what kind of a cheap food could be healthy with a lot of benefits for our health. Usually, when we think about an economic meal, in our mind comes junk food or something precooked and totally unhealthy.

Today I have great news for you, I will share with you a little secret, a very cheap meal (10-12‎, 6-7 servings) which contains three of the world’s healthiest ingredients.

According to studies, SPINACH, GARLIC and FETA CHEESE are recognised word-wide for their benefits.


  • Improves immune system (Vitamin A)
  • Important source of vitamin for pregnant women (high in Vitamin B9)
  • Keeps your bones & muscles strong (Calsium & Iron)
  • Improves oxidative stress, eyesight & blood pressure (vitamin K1)
  • Prevents cancer
  • Fights Alzheimer’s disease
  • Improves neurological function (vitamin C)
  • For more info click here and here

Garlic / The “immunity shot”:

Feta cheese:

  • Helps to reduce migraines and other forms of chronic headache (vitamin B2)
  • Helps to reduce the levels of Anemia (vitamin B12)
  • Improved body composition (high in CLA)
  • Supports bones (Calsium)
  • is a vegetarian source of protein
  • For more info click here

That’s amazing!! Lets see what you will need for this dish!

shopping list


2 medium white onions

1 garlic clove

300g feta cheese (preferably Low in fat)

500g tomato Passata

3 bunches fresh spinach

Red CHILLI FLAKES, DRY BASIL ,ground black pepper & SALT

shaved cheese for garnish

2 oven pans to place the cannelloni

Step 1: Cut & wash spinach

Step 2: Heat olive oil in a large frying pan over medium-high heat. Add the chopped garlic & onions, cook for 2 – 3 minutes until translucent. Add also red chili flakes & salt.

Step 3: Once the onions & the garlic mix are cooked add spinach (5-6 min).

Step 4: Place spinach mix in a colander & press out most of the liquid (don’t need to thoroughly squeeze dry). Then place Spinach mix in bowl & mix it with feta cheese.

Step 5: Filling

*Don’t forget to sanitize your hands first!

Use as garnish the remaining mix.

Final step: Spread the tomato passata over the cannelloni (the picture shows the small pan I use). Add some dry basil, ground black pepper & salt. Top with shaved cheese before cooking.

*Different cheeses have different saltiness. If you use salty cheese for garnish or more amount than I used I would recommend to not add any salt.

Place in the oven & cook for 35 to 40 minutes at 180C or UNTIL the top is golden & the pasta tender 



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