Shoutout to Spinach

If you ask us, a cup of leafy greens a day is what actually keeps the doctor away. High in vitamins A and K, calcium, iron, folate, and a slew of other nutrients, spinach is one of the healthiest foods you can put on your grocery list. It’s a known cancer-fighter, and it promotes healthy bones, skin, and hair. On top of that, spinach is one of the most versatile veggies and can be added to just about any dish – think smoothies, pastas, soups, dips, stir-fries, quesadillas, and more. Whether consumed cooked or raw, this leafy green is the perfect complement to any meal.

Read on for savory spinach creations from Chattanooga locals!

Photography by Rich Smith


spinach and quinoa cakes from cafe 7 at rock city in chattanooga


Café 7 at Rock City’s Spinach & Quinoa Cakes

By Executive Chef Carey Douglas | Makes 10 to 12 patties


Executive Chef Carey Douglas at cafe 7 at rock city

Executive Chef Carey Douglas

  • 1 cup uncooked quinoa
  • 1 3/4 cup rolled oats
  • 4 eggs
  • 7 oz. crumbled feta cheese
  • 4 cups fresh spinach, chopped
  • 1 red bell pepper, diced small
  • Zest of 1 lemon
  • Juice of 1 lemon
  • Salt and pepper, to taste
  • 1/2 tsp. cayenne pepper
  • 1/2 tsp. onion powder
  • 1/2 tsp. garlic powder
  • Olive oil, for frying
  1. Cook the quinoa according to package directions. Set aside to cool.
  2. In a large bowl, place the cooked quinoa, oats, eggs, feta cheese, chopped spinach, diced bell pepper, lemon zest and juice, salt, pepper, and additional seasonings and combine until mixed. Place in a refrigerator to set for 30 minutes.
  3. Take the mixture out and form into 10 to 12 patties with your hands.
  4. Heat olive oil in a frying pan over medium heat. Add patties in batches and fry for about 2-3 minutes on each side, or until golden brown.
  5. Serve with lettuce, tomatoes, soft-boiled eggs, beans, sprouts, or microgreens – have fun with it!


Did you know?

During the Great Depression, spinach consumption in the United States grew 33% – all thanks to the popular Popeye cartoon!



megan hanson's petite spinach frittatas on a green plate by a spinach plant in chattanooga


Megan Hanson’s Petite Spinach Frittatas

Makes 24 mini frittatas


Megan Hanson chattanooga local holding a plate of her petite spinach frittatas

Megan Hanson

  • Nonstick cooking spray
  • 1 tsp. cooking oil (avocado oil recommended)
  • 1/2 cup red bell pepper, diced small
  • 2 cups fresh spinach, roughly cut
  • 4 large eggs
  • 1/4 cup whole milk
  • 1 Tbsp. fresh basil
  • 1/4 tsp. salt
  • 1/4 tsp. fresh ground pepper
  • 1/4 cup crumbled feta cheese


  1. Preheat the oven to 375°. Spray mini muffin tin (with 24 cups) with nonstick spray. Set aside.
  2. Heat oil in a skillet over medium-high heat. Add diced red bell pepper and sauté until soft, about 3 minutes. Add spinach and sauté until wilted, about 1 minute.
  3. In a bowl, whisk together eggs, milk, basil, salt, and pepper. Mix in sautéed peppers and spinach.
  4. Spoon egg mixture into prepared muffin tin, filling each cup about three quarters full. Sprinkle feta evenly over each cup.
  5. Bake in preheated oven until the frittatas puff and the center is set, about 8-10 minutes.
  6. Carefully separate the frittatas from the tin with a spatula. Serve and enjoy!



Megan Hanson, of Chattanooga, enjoys making simple, healthy recipes for her growing family. “These bite-sized frittatas are a great ‘grab and go’ food, and you can make the recipe your own by trying different combinations of veggies, cheeses, and herbs,” she says.