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Makes 20 Servings
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Spinach Triangles

Contributed by: Chris WebAdmin. of

From The Lactose-Free Cookbook by Sheri Updike.

Have your or someone in your family given up
favorite foods because of Lactose Intolerance Or are you popping a pill before you can enjoy a meal? You are not alone! One in five Americans-and 80% of the world's population-reacts to milk products with pain and embarrassing discomfort. And today, diary products are hidden in almost everything-cold cuts, bread, medication, frozen or packaged goods, and more! What can you do?

Ask Sheri Updike. Determined to give choices and bring the joy of eating back to her 100% Lactose-Intolerant husband, she discovered how to put the "Yum" back into lactose-free cakes and cookies, soups and sauces, au gratin side dishes, ice cream-even a luxurious quiche!

Now dip into 200 foolproof recipes the whole gamily will love-including several prizewinning dishes-along with all of Sheri's secrets for making traditional dairy dishes without lactose products! Exceptionally delicious and so good no one (and that's a promise) will guess they're lactose free, mealtimes can be fun again-chock full of everything you and your whole family love to eat! Sheri includes:

  • Brand-name products that are 100% lactose free
  • Best diary substitutes
  • Special quick fixin' foods-ready in under 30 minutes
  • Breakfast, lunch, dinner dishes...
  • and party fare too.

These appetizers can be placed in the freezer on a baking sheet until firm, then placed in a freezer bag and kept frozen until ready to use. Then put them on an ungreased baking sheet, brush with melted safflower margarine, and bake a minute or two longer than the recipe below. This is a great appetizer to have on hand for unexpected company!


  • 1 ounces frozen chopped spinach
  • 2 tablespoons virgin olive oil, light
  • 1 medium shallot, minced
  • 1 large egg, slighdly beaten
  • 1/3 cup grated Parmesan cheese alternative, Soyco
  • Dash freshly ground pepper
  • 1/3 pound phyllo dough sheets, cut into strips
  • 1/2 cup safflower oil margarine, Hollywood, melted


Preheat the oven to 425 F. Thaw the frozen spinach and squeeze dry.

Heat the olive oil in a saucepan over medium heat. Add the shallot and cook until tender. Remove the saucepan from the heat and stir in the egg, spinach, Parmesan cheese alternative, and pepper. Stir until blended. Set aside.

Unwrap the phyllo dough and, with a serrated-edge knife, cut strips lengthwise about 2 inches wide. Place on wax paper, covering with a lightly damp towel (to prevent drying out). Working with one strip at a time, brush one side with melted safflower margarine. Place 1 teaspoonful of the spinach mixture at the end of the strip. Fold one corner diagonally over the mixture, making a right angle... continue in this manner until the complete strip forms a finished triangle. Repeat the process with the remaining strips until all the spinach filling is used.

Place the filled triangles on ungreased baking sheets, brush the tops with the melted margarine. Bake in the preheated oven for about 15 minutes until golden brown. Serve immediately.

Wonderful make-ahead appetizers!

Preparation time: 2 hours 20 minutes

Serving Size: Makes 20 Servings

Nutritional Information: Per Serving: Calories: 87, Cholesterol: 11mg, Dietary Fiber: .4g, Protein: 2g, Sodium: 119mg, Carbohydrate: 6g, Total Fat: 7g, Saturated Fat: 1g, Calories from Fat: 66%, Calories from Carbohydrates: 24%, Calopies from Protein: 10%



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