Springtime means heaps of delicious greens are on the horizon! As enthused as I get, I also buy excessive amounts sometimes (oops… too excited) and forget that leafy greens aren’t eternally fresh. Thus, I made a delicious healthy creamed spinach recipe to use my excess spinach.

This recipe is entirely low FODMAP recipe, infusing the cooking oil with garlic and only using the green top of the spring onions. To make this a complete and satisfying meal, add some texture with sunflower seeds and feta!

I’d like to take a moment to remind you that spinach, though extremely nutritious, also contains high amounts of oxalates which reduce calcium and iron bioavailability, so let’s skip that spinach-packed smoothie bowl if you’re having this dish for dinner! I’ve used lemon to boost the absorption of the non-heme iron (the type derived from plants) by integrating vitamin C, a reducing agent that increases the absorption of iron (as it helps it remain in its ferrous form that is absorbable)!

Ingredients (Serves 6-8):

  • 6 cups spinach
  • 2 tbsp. olive oil
  • 2 cloves garlic
  • 2 spring onions
  • 1/3 cup milk or alternative
  • 1/2 lemon, juiced


  1. In a small saucepan, blanche spinach in salted boiling water for 30 seconds, then plunge into an ice bath.
  2. In a large pan, heat oil over medium high and add the garlic. Once roasted remove.
  3. Roughly chop the green tops of spring onions and add to the oil, and sweat over lower heat.
  4. Add the milk and infuse for 5-10 minutes. Allow to cool.
  5. In a blender add a quarter of the spinach (make sure to press out all excess water) and the milk mixture until smooth. Gradually add the remaining spinach until smooth.
  6. Add lemon juice and season to taste.
  7. Serve over pasta of choice.

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