Join Our Newsletter!
Subscribe now and we'll send you a great abs e-book for FREE!

Free Abdominal Workout Secrets E-Book!



About Amazing Abdominals
Amazing Abs Blog

Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

Recent Ab Training Articles
3 Unique Abdominal Exercises That Work Like Magic
Lose Ab Fat With 3 Non-Traditional Ab Exercises
The Top 55 Foods For Rock Hard Six Pack Abs
The Rise of SandBag Training
Develop Your Abs Through Heavy Strength Training
Cover Model Abs In One Workout Per Week
The Ultimate Secrets to a Flat Stomach and Six Pack Abs
Can You Really Lose More By Exercising Less?
Three Unusual Secrets For Awesome Abs
Super Sexy Swimsuit Six-Pack In 12 Weeks
The Best Exercises For Your Lower Abs Revealed
Bulletproof Your Abs And Injury Proof Your Back
The Truth And Secrets Of Getting Ripped Abs
Abdominal Fat Dangers
Abs Without Effort
Article Archives

Sports Training &
Punch Proof Abdominals: How To Get Abs Like A Pro Boxer
The 7 Sins Of Baseball Specific Core Training
The 2 Major Keys To Golf Conditioning Success
Core Training For Martial Arts: Abs Like Bruce Lee!

E-book Reviews
Firm & Flatten Your Abs
Brink's Bodybuilding Revealed
Gourmet Nutrition
Burn the Fat Feed the Muscle

Book Reviews
The Abs Diet

Website Reviews
The Facts About Fitness

Product Reviews
6 Second Abs
6 Popular Ab Machines Put To The Test

Turbulence Training Interview
Abdominal Training Secrets

Healthy Recipes
Seared Turkey and Squash with Saffron & Apple
Quinoa Ostrich Chili
Salmon Citrus
Spinach Souffle
Stir Fry Veggie
Easy Tuna Recipes For Bodybuilders & Dieters

Ask the Ab Guru
Prone Swiss Ball Rolls For Developing Strong Core Muscles
Expansion Sit-Backs For Amazing Abs
Powerful Exercises For A Strong Core
Should You Train Abs To Failure?
The Core In Four Abdominal Workout
Correcting Bad Posture With Ab Training
The Truth About Ab Machines
Core Training: Legit or Just The Latest Fad?

Ask the Fat Loss Guru
Concurrent Muscle Gain & Fat Loss: Is It Possible?
The Amazing Abdominals Mistake
Foods That Burn Body Fat
How to lose loose skin after weight loss
Does eating at night make you fat?

Spinach Souffle
By Dr. John M. Berardi, PhD and Dr. John K. Williams, PhD, authors of
the bestselling optimal nutrition ebook, Gourmet Nutrition.

John Berardi of Science Link Given the excellent nutritional properties of spinach, it would be a shame to restrict our intake of this leafy green to the occasional salad. Anyone who’s ever cooked spinach quickly realizes that a giant mound of fresh spinach reduces to a tenth of its original size. So unless you enjoy eating Volkswagen-sized salads, some cooking is in order.

Most people’s preconception of cooked spinach is the slimy stuff that Popeye pulls from a can. Judging spinach on the basis of the canned variety is like dismissing the entire Beatle’s White Album because of the song “Ob-La-Di, Ob-La-Da”. Don’t torture yourself; fast forward to “While My Guitar Gently Weeps” and pull a nice spinach soufflé out of the oven. Life is good.


2 packages frozen spinach (10 oz. each), thawed and drained
1 cup lowfat cottage cheese
1/3 cup grated parmesan cheese
½ cup egg whites
2 cloves garlic, minced
1 tsp baking powder
Dash of ground nutmeg (1/8 tsp)
Salt & pepper, to taste


Preheat the oven to 400-degrees F.

Chop all of your vegetables and get them ready before the cooking process starts. Also, make your cornstarch solution in a small bowl or cup by stirring 2 tablespoons of cornstarch into 4-5 tablespoons of water. Stir until thoroughly mixed into a thick solution.

Combine spinach, cottage cheese, egg whites, garlic, nutmeg, and salt/pepper in a blender or food processor. Blend until you have the desired consistency. For a more textured final product, blend just until mixed. For a smoother dish, blend thoroughly.

Stir the parmesan cheese and baking powder into the blended mixture, and then pour everything into a casserole dish coated with cooking spray.

Bake for 20 minutes, or until lightly set. Test to see if it’s done by shaking the dish slightly: the center should not jiggle.

Makes a large meal for one, or 2 servings as a side dish.

Nutritional information

Per Serving
Total Calories 526 k/cal
Protein 75 g
Total Carbohydrates 37 g
  Fiber 17 g
  Sugars 0 g
Total Fat 16 g
  Saturated 9 g
  Monounsaturated 4 g
  Polyunsaturated 4 g
    Omega-3 0.31 g
    Omega-6 0.74 g g

Tips: Preparing your spinach; soufflé in a hurry

Be sure to thaw your spinach entirely before preparing this dish. This can be done in the microwave, or simply by placing the spinach in the fridge for a couple of days. Squeeze as much of the water from the spinach as you can before mixing.

If you’re in a hurry and don’t have time to bake it in an oven, use a microwave safe casserole dish, cover with plastic wrap, and cook on high for 3 minutes. Release the steam, recover, and cook on high for another 3 minutes, or until thoroughly cooked.

*Disclaimer: cooking this dish in a microwave is vastly inferior to the taste of the oven-cooked version. Do yourself a favor and spend the extra 15 minutes to cook it in the oven.

Food Fact: The power of spinach

Spinach and other leafy greens pack an incredible amount of nutrients into each calorie compared to other foods. There are at least 13 different flavonoid compounds in spinach that function as anti-oxidants and anti-cancer agents. In addition, spinach contains a carotenoid called neoxanthin, which both combats and helps prevent prostate cancer. Need more? Spinach is also one of the best sources of the elusive vitamin K, which helps maintain bone health. Anti-inflammatory nutrients, protecting the brain from oxidative stress, better eyesight…the list of benefits from spinach is seemingly infinite.

Want to change your body -- while still eating meals that taste great?

Gourmet Nutrition By John BerardiGourmet Nutrition

If you want to build the body you never thought you could have, start eating the meals you never thought you could eat! Get over 100 recipes and a no-nonsense nutrition plan that will show you how to make it work in the new ebook written by Dr. Berardi and Dr. Williams, Gourmet Nutrition

Fat Loss Transformation Program

Looking for something ab specific? Type it here.

© Amazing Abdominals 2006 - 2011
PO Box 5097, Hoboken, NJ, 07030, USA
Abdominal Exercise Videos | Abdominal Workouts | Abdominal Exercises | Core Training | Fat Loss
Lose Belly Fat Fast | Swiss Ball Pikes | Sandbag Workouts | Gain Muscle & Lose Fat | Boxer's Ab Workout
Bodybuilding Revealed Review | Firm & Flatten Your Abs Review
HomePrivacy PolicyTerms of useDisclaimerLinks
Amazing Abdominals Blog