With the introduction of Super Food Sunday, I have chosen to look at one of my
favourite foods of the moment – Spinach!
Popeye will tell you that spinach gives you great muscles, but what else can this
green leafy veg do for you?
Spinach has a high nutritional value and is rich in vitamin A, vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids.
Here are some added benefits:
- Spinach is packed with antioxidants that can block the ill effects of free radicals and thereby helping to boost brain power.
- The green leafy vegetable is loaded with flavonoid compounds known to fight cancer.
- Spinach is an excellent source of iron. Growing children, teens, adults can boost their energy by consuming spinach regularly.
- Spinach contains lutein and zeaxanthin – carotenoids that are known to protect eye diseases such as cataracts and macular degeneration
- Spinach also contains lots of fibre, that helps with digestion, prevents constipation, maintains blood sugar and regulates appetite.
No question about the fact that Spinach is good for you, but how can you incorporate it into your diet?
Some tips and recipes:
- Add baby spinach to salads, sandwiches and wraps
- Finely chop swiss chard to add to stir fried veg and chicken dishes
- Add spinach to minestrone soups
- Use spinach in quiche’s and pie’s
Delicious baby spinach, butternut and feta salad
- 300g Baby Spinach leaves
- 1 medium butternut, cubed and roasted
- 1 round of Feta cheese
- ½ cup of assorted seeds and nuts, roasted
Toss spinach leaves and butternut together in bowl or dish
Crumble feta over the top
Sprinkle seeds over and serve!
Spinach Strawberry salad
- 300g Baby spinach leaves
- 2 cups (about 16) strawberries
- ¼ cup thinly sliced red onion
- 1 round of Feta cheese
- ½ cup pecan nuts, roughly chopped
Toss spinach, strawberries, onion and cheese
Sprinkle pecan nuts over just before serving
Quick and easy chickpea and spinach pasta
- 300g swiss chard, chopped roughly
- ¼ cup thinly sliced onion
- ½ tin of chickpea’s – drained
- 2 cups of penne
- 125g Basil pesto
- Salt and pepper to taste
Lightly brown onion in the pan
Add salt and pepper as desired
Add swiss chard and saute until cooked, but firm
Add chickpeas and stir
Add cooked penne to the pan
Mix in basil pesto and heat through
Serve will a sprinkle of parmesan cheese!
Share your recipe!
Do you have any yummy spinach recipe’s?
Send them to me to share with other readers!