Spinach leaves can be steamed, sauteed, juiced, or consumed raw.

Spinach is a nutritional powerhouse, rich in antioxidants, vitamins, minerals, and fiber.

One cup of chopped, raw spinach is only 14 calories.

In cooking, spinach is versatile and lends itself well to raw, steamed, and sautéed recipes.  Juicing spinach leaves is another quick, and healthy option for consuming this vitamin-rich superfood.

Spinach makes a fast and delicious meal combined with nuts, seeds, mushrooms, lentils, tofu, fish, chicken, grated cheese, or legumes.  Added spices such as garlic, and curry provide zest to a spinach side or main dish.

Nutrients In Spinach

Phytonutrients:  Spinach contains the carotenoids, beta carotene, lutein, and zeaxanthin.  It also contains flavonoids (antioxidants).

Vitamins: C, E, Beta-carotene, K, B1, B2, B6.

Minerals: Manganese, Zinc, Selenium, Calcium, Magnesium, Iron, Potassium, Folic Acid, Copper, Niacin, Phosphorus

Fatty Acids: Omega 3



Benefits of Eating Spinach

  • Anti-inflammatory
  • Anti-cancer
  • Decreased risk of prostate cancer
  • Lowers risk of health problems related to oxidative stress, such as atherosclerosis, and high blood pressure.
  • Prevents macular degeneration.
  • Bone health
  • Supports heart and digestive health. 

Spinach Varieties

  • Savoy: dark green, crisp, curly leaves, springy texture.  
  • Semi-Savoy: similar texture to savoy, but not as crinkled.
  • Flat Smooth-Leaf: flat, unwrinkled, spade-shaped leaves.  

Preparation Suggestions

  • Raw Spinach Avocado Salad 
  • Steamed Spinach with Lentils and Walnuts 
  • Fresh Carrot-Apple-Spinach Juice
  • Sautéed Spinach with Mushrooms and Steamed Sweet Potatoes

For spinach recipes visit allrecipes.com, and food.com. For juicing recipes go to omegajuicers.com.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

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