How many calories does one Mini Spinach and Cheese Samosa have?

One Mini Spinach and Cheese Samosa gives 44 calories. Out of which carbohydrates comprise 8 calories, proteins account for 4 calories and remaining calories come from fat which is 32 calories. One Mini Spinach and Cheese Samosa provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Mini Spinach and Cheese Samosa Recipe. A yummy cheesy samosa that appeals to both desi and exotic food lovers. Although it tastes super special, this mini spinach and cheese samosa is also quite easy to prepare and requires minimal ingredients.

spinach cheese samosa is made from filling of blanched spinach, cheese and green chillies. The filling is then stuffed in 26 cone shaped plain flour dough and then deep fried.

What makes spinach cheese samosa special is the mouth-feel given by molten cheese.

I would like to share some important tips to make the perfect mini spinach and cheese samosa.

1. You should make sure you seal the mini spinach and cheese samosa perfectly, otherwise they will open up while frying and the cheese will ooze out. 2. Also, take care to squeeze all the excess water out of the blanched spinach—otherwise the filling will be very watery.
3. Once the oil is hot, deep-fry a few Mini Cheese and Spinach Samosas on a medium flame. It is very important to get the oil to the perfect temperature for frying. If the samosa sinks to the bottom without any bubbles, that means the oil is not hot enough.

Aside from palak cheese samosa, try other samosas like Mini Onion Samosa or Veg Samosa Pinwheels.

Is Mini Spinach and Cheese Samosa healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

2. Processed Cheese : Switch from processed cheese to block cheese as that is healthy. 

What's the problem?

1. Plain flour (maida) : This recipe uses plain flour or maida which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabetics, heart patients. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.  Read is maida good for you to understand fully.

2. Deep fried foods : This recipe is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process.

Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and don't then function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. So you have given the cells in your body the right food to stay healthy and that is so important in staying disease free for the rest of your life.  

Can diabetics, heart patients and over weight individuals have Mini Spinach and Cheese Samosa?

No, this recipe is not good for diabetics, heart and weight loss. This recipe is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health.

Here are some Healthy Indian snack options.

You can have Baked Samosa with mixed sprouts, Matarsutir Kachori,  Oats Moong Dal Tikki, Baked methi muthia recipe.

Baked Samosa with Mixed Sprouts, Healthy Snack

Can healthy individuals have Mini Spinach and Cheese Samosa?

No. Opt for healthier snacks. 

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes. 

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts. 

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.

How to burn 44 calories that come from Mini Spinach and Cheese Samosa?

Walking (6 kmph) = 13 mins

Running (11 kmph) = 4 mins

Cycling (30 kmph) = 6 mins           

Swimming (2 kmph) = 8 mins

Note: These values are approximate and calorie burning differs in each individual.