Food Q2 Benchmark

Spanakopita Triangles

Yields 30 triangles

Preparation/cook time: 1 hour and 30 minutes to 2 hours


- 1/4 cup olive oil

- 1/2 pound spinach

- 1 bunch scallions

-1/8 cup chopped parsley

- pinch of salt and ground black pepper

  • 1/4 cup feta cheese

- 1/4 cup Ricotta cheese

- 1 egg, beaten

-1/2 cup butter

- 1/2 pound filo dough


Heat half of oil and half of the spinach in a saute pan and saute until the spinach becomes soft. Do this for about 2 minutes. When done, take the spinach, drain it, and squeeze out excess liquid, then chop it (does not need to be fine). Repeat this again with the remaining oil and spinach, then add scallions and saute till soft (which should take 2-4 minutes). Add parsley, salt, and pepper, cook this for 2 minutes, then remove from heat and put everything you've made so far into a bowl and refrigerate till room temperature. 

Preheat the oven to 350. Put some butter or olive oil on a baking sheet. Beat eggs and stir feta together in a small bowl, then add to the cooled spinach mixture, and mix it all together. 

Unroll the filo dough, but make sure the dough doesn’t dry. At this point you can decide whether to make a pie or triangles, cut the dough in the shape you want. Dabble some melted butter over the filo dough, make sure it’s as even as possible though. If you’re making triangles, cut the filo dough into squares, and put a table spoon of the spinach in the middle of each square, then fold the dough to make a triangle. 

Place all the triangles on a baking sheet and bake for 20 to 30 minutes, until the dough on top is golden. 


All of the food that I got was from Whole Foods or a specialty store. My parents an I, for the most part, only shop at Whole Foods or specialty stores, because we feel like food from there is just over all better for you and more trustworthy. Making my own guess, a serving size is five of those triangles. In each serving there’s about 230 calories and 14.3 total grams of fat. Because of the spinach, there’s 15% Vitamin A. I’d consider this to be a pretty healthy food, since there’s a lot of spinach and scallions. But to others, I can see how this could be fattening, since there’s so much cheese and butter. 

The filo dough is definitely made in the US, since the lady that works at the Greek store makes all the baked goods. I’m pretty sure the ingredients in the filo dough are probably also from the Greek market, which would mean it’s either from Italy or Greece. Everything else came from Cali or New Jersey. 

The supplies for this meal costed about $25. The most expensive ingredient was the filo dough, since it takes a lot of time to make and prepare. It’s  basically bread that’s extremely thinly sliced and then frozen, so it doesn’t break. 


Throughout this food unit, our class has learned about the food that we eat, health statistics, and how the human body processes certain foods. Before this unit started, I had some knowledge on the food that I ate and an overall general understanding of what we talked about. For my personal role in the food system, I'm a pretty big believer in organic and fresh foods. For the most part, I eat very healthy, except when I eat candy. My parents and I both shop at either Whole Foods or Trader Joe's, mainly because we know that the food they have don't have excessive amounts of preservatives and every fresh food is restocked every day. Although, I realize that organic food isn't always better, it always makes me feel better knowing it's fresh. To go along with organic, the animals they use for meat are not given steroids or chemicals and are not tortured before being killed.

I see fast food as being out biggest problem in the food system. I say this for multiple reasons. Fast food isn't just McDonalds or Burger King, it can also be frozen foods you find at the grocery store, such as Smart One's or LeanCuisine. Fast food is not only made with a lot of chemicals, but people are very uneducated about the amount of calories they take it. Also, not to mention that because fast foods are usually the cheapest, people tend to forget the importance of cooking their own food and then later on have no idea how to cook, and since so many people are lazy, they will continue to buy fast foods.

I personally like the food that I eat now and wouldn't change it. Sometimes I miss eating red meat, but since I've been eating only white meat for so long, it doesn't seem like that big of a thing. I get a fair share of vegetables, fruits, and protein. Although I believe I should eat less candy, it's probably not the best for my teeth. I'm definitely willing to make that change, and I think that I could be on an even healthier regiment if I did so. But life is short, why not eat candy?

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Screen Shot 2013-01-11 at 10.45.34 AM