Spinach is one of the most versatile greens. IT an be eaten raw as a snack or as as salad. It can be simply sauteed with garlic and eaten or alone and pairs as a side course with almost anything. What also makes this green so impactful is that it is packed with great nutrients.
Nutrients
vitamins K, A, B2,B6, B1, C, E, Manganese, Folate, Magnesium, Iron, Calcium, Potassium, Trytophan, Fiber, Copper, among others (protein, phosphorus, zine, omega 3, selenium). One cup of spinach is only 40-45 calories!
Benefits
One cup of fresh spinach provide 200% of the daily needed vitamin k.
Spinach has anti-inflammatory properties; Protects the braid and gastro health.
Promising studies show that it slows loss of mental function; Protects your heart (all the vitamins and nutrients provide cardiovascular health), your bones (vit k and calcium), and combats ovarian and prostate cancer.
Recipe
Spinach Dairy-Free Yogurt Dip
(ingredients are always organic unless noted otherwise)
1 1/2 lbs fresh spinach, washed and chopped
3 containers plain coconut milk yogurt or 1 large container
2 small shallots or 1 small onion
2 cloves garlic, minced
pinch of cayenne
salt to taste
Preparation:
Heat oil in a skillet or wok. Add shallots/onions and garlic, saute for 3 minutes. add spinach by the bunch and saute until wilted. Transfer to a bowl and allow to cool for 10 minutes. Add yogurt, cayenne, and sea salt to taste. Mix and chill until ready to serve.
Raw version
3 cups fresh spinach, washed and chopped
2 large avocados
1 small shallots or 1/2 small onion
2 cloves garlic, minced
pinch of cayenne
salt to taste
Preparation:
In a Food Processor or Blender, combine all the ingredients and pulse 4 times for about 15 seconds each for a chunkier texture. For a smooth texture, blend until pureed.
