Benefits of spinach
Spinach is a miracle food when it comes to health. It’s a great source of calcium, folate and even protein. The lutein in spinach is an antioxidant that helps maintain healthy eyes. And it’s one of nature’s best sources of magnesium, which can help you cope with stress. Here are three delicious recipes with spinach.
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Healthy spinach dip
Prep 10 min
Total 10 min
227 g pkg fresh spinach (6 cups lightly packed),
about 1 small bunch
540 mL can white kidney or navy beans, rinsed and drained
2 whole roasted red peppers
250 g light cream cheese, at room temperature, cut into
3 tbsp lemon juice
3/4 tsp smoked paprika (optional)
1/8 tsp salt
1. Place spinach in food processor. Pulse until coarsely chopped. Transfer to a large bowl. Add beans, peppers,
cream cheese, lemon juice, paprika and salt to food processor. Whirl until puréed. Add to spinach, and stir until evenly mixed. Keeps well, refrigerated, for up to 3 days. Makes 3 1/2 cups
Per tbsp: 19 calories, 1 g protein, 2 g carbs, 1 g fat, 1 g fibre, 50 mg sodium.
Poached eggs over sautéed spinach
Prep 10 min
Total 15 min
1 large garlic clove, thinly sliced
142-g pkg baby spinach (about 8 cups)
1/4 tsp nutmeg
1/8 tsp salt
1 tsp lemon juice
1 tbsp white vinegar
2 large slices multi-grain bread
2 slices prosciutto or thinly sliced Black Forest ham
1. Brush a large frying pan with oil. Set over medium-low. Add garlic. Sauté until golden. Add spinach, nutmeg and salt. Increase heat to medium-high. Sauté until greens are wilted, 2 min. Drizzle with lemon juice. Keep warm.
2. Fill a wide pot with about 2 in. of water. Add vinegar. Bring to a boil over high. Then reduce heat to low so water is barely simmering. Crack an egg into a small dish. Slide egg into water. Repeat with remaining eggs. Simmer, uncovered, until whites are set and yolks are still runny, 3 to 4 min. Toast bread. Using a slotted spoon, remove eggs one at a time and dab whites with paper towel to absorb water. Top each piece of toast with prosciutto, sautéed greens and egg. Serves 2
Per serving: 174 calories, 12 g protein, 11 g carbs, 9 g fat, 2 g fibre, 386 mg sodium.
Spinach sauté three ways
Pancetta and shallot
1. Heat a large frying pan over medium high. Add 6 slices pancetta, diced. Cook until crisp, 3 min. Add 1 tbsp olive oil, then 1 finely chopped shallot. Stir until shallot softens slightly, 2 min. Gradually add a 227-g bag of spinach. Stir until wilted, 3 min. Stir in 1 tbsp lemon juice. Serves 4
Per serving: 198 calories, 5 g protein, 3 g carbs, 19 g fat, 1 g fibre, 251 mg sodium.
Roasted peppers and goat cheese
1. Heat a large frying pan over medium-high. Add 1 tbsp olive oil, then add 2 minced garlic cloves. Cook until fragrant, 1 min. Gradually add a 227-g bag of spinach. Add 2 sliced roasted red peppers. Stir until wilted, 3 min. Stir in 1 tbsp lemon juice and 1/2 tsp salt. Sprinkle with 1/4 cup goat cheese. Serves 4
Per serving: 81 calories, 4 g protein, 5 g carbs, 6 g fat, 2 g fibre, 230 mg sodium.
Cashews and cumin
1. Heat a large frying pan over medium-high. Add 1 tbsp olive oil, then 1/2 cup cashews, 2 minced garlic cloves and 1 tsp cumin seeds. Cook until fragrant, 1 min. Gradually add a 227-g bag of spinach. Stir until wilted, 3 min. Stir in 1 tbsp lemon juice and 1/2 tsp salt. Serves 4
Per serving: 141 calories, 4 g protein, 8 g carbs, 12 g fat, 2 g fibre, 112 mg sodium.
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