Cooking With Spinach
A dark leafy green, spinach packs an impressive nutritional punch. In the dark leafy greens department, spinach can sometimes come off as a lightweight. After all, spinach is not as robust in flavor as mustard greens and broccoli rabe or as sturdy in texture as kale and collards. But don’t let this mild mannered vegetable fool you. Its mellow flavor and delicate texture make spinach wildly adaptable in the kitchen. And, spinach is no slouch in the nutritional department either: Studies identifying the plentiful and unique phytonutrients in spinach have led some researchers to call it one of our most nutrient rich vegetables.
Six quick cooking tips to prepare this nutrition powerhouse.
1.Chopped:
Add a handful of coarsely chopped spinach to sandwiches, eggs, pasta, grain dishes or your favorite soup especially lentil, chicken noodle or minestrone.
2. Steamed:
Heat spinach in a steamer basket just until wilted, then plunge into ice water. Press out excess moisture and chop. Mix spinach with Greek yogurt, garlic, green onions and dill to make a quick dip for crudités and whole grain crackers.
3. Wilted:
Top spinach greens with hot grilled vegetables and a little vinaigrette.
Toss to wilt spinach.
4.Creamed:
Sauté some onion or leeks until softened, add spinach, and cover for a few minutes; stir in a dash of cream and season with salt, pepper and freshly grated nutmeg.
5. Sautéed:
Sauté chopped shallots or garlic in extra virgin olive oil, add 4 to 5 ounces of spinach and continue sautéing for a few minutes until cooked down, then finish with salt, freshly ground black pepper, and a splash of apple cider vinegar or lemon juice.
6.Blended:
Throw a handful of spinach into your morning smoothie for an extra helping of phytonutrients and fiber.
Spinach Nutrition Know How Spinach contains more than a dozen flavonoids, which fight inflammation and cancer.
In addition to flavonoids and carotenoids,
spinach provides vitamin C, vitamin E,
beta carotene, manganese, zinc and selenium, making it an excellent
antioxidant.
Researchers are beginning to discover links between the health of our
nervous system and the unique phytonutrients in the chenopod plant family, which
includes spinach, beets and chard.
Cooking spinach releases lutein a carotenoid that helps prevent macular
degeneration making the nutrient more available to the body.
The high level of vitamin K in spinach helps maintain strong bones
With all the benefits of spinach, no wonder Popeye was transformed after eating this
super food!
Source: Experience Life, Healthy Eating
More from the Wellness page at Russ’s Market and Lynn Friesen, Russ’s Market Health & Wellness
Coordinator here.
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