When you think of spinach perhaps you envision Popeye and his spinach diet!! Well, the truth is, spinach can make you healthy and it is filled with all kinds of nutritious stuff!!
Spinach is rich in iron and calcium. Apparently, a 180 gram serving of boiled spinach contains 6.43 mg of iron, whereas one 6 oz. (170 gram) ground hamburger patty contains at most 4.42 mg. Spinach has a large nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids.
To help you incorporate spinach into your diets, I have found some delicious recipes that include spinach for each meal of the day!
Breakfast - Green Smoothies:
It doesn’t sound so appealing, but it truly is! You all know what smoothies are. Fruits, etc. blended together to create something truly delicious! Have you ever thought of adding spinach to your smoothies?? Did you know that through one green smoothie you can enjoy 5-8 servings of fruits and vegetables? This is probably one of the easiest ways to get all of your daily fruits and veggies in! AND it’s easier to digest.
This is the combo I like to use:
2 cups of liquids (milk, fruit juice, coconut milk, etc.)
2 cups of fruit (I like blackberries, bananas, mandarin oranges, apples
3 handfuls (or more, if you want!) spinach
Honey to sweeten
Blend it all up in your blender, and enjoy!
Lunch - Easy Bake Strata:
1 small onion, chopped
1/2 cup chopped red pepper
4 cups torn fresh spinach
1 pkg. (120g) Stuffing Mix for Chicken
2 Tbsp. chopped fresh parsley
6 eggs
1/2 cup Mozzarella Shredded Cheese
Preheat oven to 375°F. Spray large skillet with cooking spray. Add onion and red pepper; cook and stir on medium-high heat 5 min. or until softened. Stir in spinach; set aside. Prepare stuffing mix as directed on package; stir in onion mixture and parsley. Beat eggs; mix with stuffing mixture. Pour into greased 8-inch square baking pan. Sprinkle with cheese. Bake for 35 min. or until firm. Cool 15 min. Cut into strips or squares. Serve warm.
Snack - Spinach and Cheese Dip:
1 pkg. (250 g) Brick Cream Cheese, softened
1/2 cup Mayonnaise
1/3 cup sliced green onions, divided
6 cups of spinach, torn (less or more if you want!)
1 cup Shredded Cheese
1/2 cup chopped roasted red peppers
Beat cream cheese, mayonnaise and half the onions in medium bowl with electric mixer on medium speed until well blended. Add spinach; mix until just blended. Stir in shredded cheese and peppers; cover. Refrigerate at least 1 hour before serving. Sprinkle with remaining onions just before serving. This is delicious with crackers or tortilla chips!
Dinner - Cannelloni alla Fiorentina:
1 pkg. (454g) ricotta cheese
6 cups chopped spinach
1 egg, lightly beaten
1/2 cup Parmesan Grated Cheese, divided
1 tsp. dried basil leaves
24 oven-ready cannelloni
1 can (680 mL) pasta sauce, divided
Preheat oven to 350°F. Combine ricotta cheese, spinach, egg, half of the Parmesan cheese and the basil. Fill cannelloni with the spinach mixture. Spread 1/2 cup of the pasta sauce onto bottom of 13x9-inch baking pan. Arrange stuffed cannelloni in single layer over sauce; top with the remaining sauce, making sure to cover all of the cannelloni with sauce. Sprinkle with remaining Parmesan cheese; cover with foil. Bake 45 minutes or until cannelloni is tender.
Dessert - Spinach Strudel:
1 bunch spinach, or 1 (10-ounce) bag, stemmed and rinsed
1/2 Granny Smith apple, peeled, cored, and finely chopped
1/3 cup dried currants
1/2 cup chopped walnuts
1/8 cup + 2 tablespoons honey
1 teaspoon grated lemon zest
4 sheets whole wheat phyllo
2 tablespoons unsalted butter, melted
Preheat the oven to 375°F. Line a baking sheet with foil, coat it lightly with oil or cooking spray, and set it aside. Saute the spinach in a skillet until tender but not soft, 4 minutes. Transfer it to a colander and cool under cold running water. Squeeze out most of the moisture (there will be 1 1/2 cups cooked) spinach. Finely chop, then fluff the spinach. In a mixing bowl, combine the spinach, apple, currants, nuts, the honey, and the zest. Set the filling aside. Lay out 1 sheet of the phyllo with the long side facing you and brush lightly with butter. Top with another sheet, brush lightly with butter. Repeat, ending with the fourth sheet brushed lightly with butter. Arrange the filling 2" above the bottom of the dough in a long log, leaving 1" at either end. Fold the bottom edge up to cover the filling. Fold in the sides and roll up. Press the seam with your fingers to seal it. Transfer to the baking sheet, seam side down. Brush with the remaining butter. Bake 45 minutes, or until golden brown. Cool it on the baking sheet. Use a serrated knife to cut the strudel, serving it at room temperature.
Of course, you can always use spinach as your main base for a delicious salad. Add any combo of things that you would usually use in a salad!
How do you use spinach??