Spinach
We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been protecting himself against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time. Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food. Although spinach is available throughout the year, its season runs from March through May and from September through October when it is the freshest, has the best flavor and is most readily available.
Spinach is an excellent source of vitamin K (healthy bones), vitamin A(antioxidant), manganese, folate(healthy heart, pregnancy), magnesium (healthy bones/heart), iron (spinach provides iron for less calories and no fat, compared to red meat/great for new moms), vitamin C (healthy immune/heart), vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorus, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium.
Spinach Ideas:
Add layers of steamed spinach to your next lasagna recipe. Toss steamed spinach with pressed garlic, fresh lemon juice and olive oil. Sprinkle with a little Parmesan cheese. Pine nuts are a great addition to cooked spinach. Spinach salads are a classic easy and delicious meal or side dish—baby spinach works great for this. Fig, Walnut and Spinach Salad Prep and Cook Time: 15 minutes
Ingredients:
- 1/2 medium onion, sliced thin
- 2 TBS white wine or apple cider vinegar
- 1 cup hot water
- 5 oz baby spinach
- 2 TBS balsamic vinegar
- 1/2 tsp honey
- 2 TBS extra virgin olive oil
- salt and cracked black pepper to taste
- 8 dried figs, sliced
- 2 TBS chopped walnuts
Directions: Marinate sliced onion in 2 TBS white wine or apple cider vinegar and hot water for 10 minutes while preparing rest of ingredients.
Rinse and dry the baby spinach gently with paper towels. This will avoid dressing getting diluted. Whisk together balsamic vinegar, honey, salt and pepper, drizzling in the olive oil a little at a time at the end. Toss with rest of ingredients and serve.
Serves 4