Spinach Recipes and NutritionHere's some spinach recipes for you. But first, some nutritional information on this superfood. Spinach is a superfood among superfoods! Dr. Steven Pratt who wrote the book "Superfoods RX" says that "spinach has more demonstrated health benefits than almost any food." It reduces the risk of strokes, coronary artery disease, many types of cancer, macular degeneration and cataracts. WOW Spinach Nutrition Here's the nutrients we know of in spinach. These all work together in synergy. Lutein and Zeaxanthin: help the eyes, prevents cataracts and macular degeneration Beta-carotene: prevents cancer Omega 3 Fatty Acid: Good for your heart and arteries; may prevent depression Glutathione: Protects and repairs DNA, removes pollutants and reduces chronic inflammation Vitamins C and E: antioxidants, prevents cancer, prevents oxidized cholesterol from building up in blood vessel walls B vitamins: Thiamine, Riboflavin, B6 and Folate: folate prevents heart disease and repairs your DNA Calcium, magnesium and iron: But the calcium is bound up by oxalic acids, so its' not bioavailable. So choose another calcium source. The other dark leafy greens like kale are calcium rich without the oxalic acid. Polyphenols: antioxidant, anti-inflammatory Betain: helps to lower homocystene, a marker for heart disease Chlorophyll: cleans your body Vitamin K: helps blood clot and imporves bone density Co-enzyme Q 10: gives energy to your cells, helps prevent heart disease Alpha lipoic acid: boosts glutathione levels and stabilizes blood sugar In the Kitchen Be sure to wash spinach well; it holds lots of sand. Put it in a big bowl and swirl around to let the sand release. Do this several times until the water runs clean. It's best to eat both cooked and raw spinach. Cooking releases the carotenoids, but heat damages Vitamin C and folate. So eat raw spinach for Vitamin C and folate. Spinach Recipes Ideas: --Add to salad with romaine lettuce, tomato, cukes, and walnuts --add to sandwiches and tacos --add to soups --add to omelets --saute with olive oil and onions, add lemon juice --cook in lasagna --make into pesto Spinach Recipes #1 Spinach salad with avocado and chickpeas 1 cup spinach, washed well and torn into bite size pieces 1 cup chopped romaine lettuce 1/2 c sliced red bell pepper 1/4 cup chickpeas, cooked 1/2 c grated carrot 1/4 avocado, cubed handful fresh herbs: basil, cilantro or mint 1 Tbsp extra virgin olive oil 2 tsp rice vinegar combine vegies in a salad bowl. Combine oil and vinegar in a small bowl, mix. Add to vegies, toss and serve Spinach Recipes #2 Spinach Sauce with nori 1 bunch spinach, wash well 3 Tbsp olive oil 1-2 Tbsp ume vinegar or apple cider vinegar 2 cloves garlic, crushed 2 sheets nori sea vegetable Blend all in blender. Serve over pasta or grain Spinach Recipes #3: Spinach Saute with raisins 1 bunch spinach, washed 1/4 onion, sliced 1 Tbsp olive oil 3 Tbsp raisins, soaked for 10 minutes lemon juice, fresh Saute onions in olive oil for about 3 minutes, until wilted. Add spinach, saute 3 minutes or so, add raisins, saute 1 minute. Serve with lemon wedges or juice. Optional: add in nuts or seeds. Soak the nuts to make them more digestible.
More spinach! try these spinach salad recipes |
