[Mary]

There are lots of spinach benefits. Leafy greens like spinach provide more nutrients than any other food, when compared calorie for calorie.



* This is a very nutrient-dense food. It’s low in calories yet very high in vitamins, minerals and other phytonutrients. When you consume this healthy food, you don’t need to worry about your weight-loss diet as you take in abundant, good-for-you nutrients.


* This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.

* One of the benefits of spinach is that this green is readily available, nearly all over the world. Even though, with its abundant nutrient profile, it sounds like an amazing super food, it’s still easy to find in the market or easy to grow. In addition, it’s affordable.

* This is a versatile food. It can be eaten raw in a salad (and is much more nutritious than iceberg lettuce) or a green smoothie. Or it can be cooked (lightly, please) and eaten as a dish on its own or added to soups and other dishes. If boiling, use the least amount of water possible for the shortest time.

* Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Researchers have discovered at least 13 different flavonoid compounds that act as anti-cancer substances. The various nutrients offer much in the way of disease protection.

* Another of the benefits of spinach is that this is a heart-healthy food. It’s an outstanding source of vitamins C and A which are antioxidants that help reduce free radical amounts in the body. The antioxidants work to keep cholesterol from oxidizing. In addition, folate is good for a healthy cardiovascular system, as well as magnesium, a mineral that helps to lower high blood pressure.

* Gastrointestinal health can be guarded by eating more of this food. The beta-carotene and vitamin C work to protect the cells of the body’s colon from the harmful effects of free radicals. Also, DNA damage and mutations in colon cells may be prevented by the folate that’s present in this green leafy vegetable.

* Some conditions that are identified as inflammatory, such as arthritis, osteoporosis, migraine headaches, and asthma, may be helped because of the anti-inflammatory properties of some of the nutrients found in spinach.

* Studies have shown that consumption of green leafy vegetables such as spinach may slow the age-related decline in brain function. So, eat your greens and keep working those crossword puzzles to keep your brain young and agile.

* Have you heard of lutein? It’s a carotenoid found in spinach that is protective against eye diseases such as age-related cataracts and macular degeneration. There is some indication that it might be absorbed better if you eat it with a little fat, such as a small amount of olive oil, or the food that you’re eating it with may contain some fat.

* The mineral iron is particularly important for menstruating women and growing children and adolescents. In comparison to red meat, spinach provides a lot less calories, is fat and cholesterol free, and an excellent source of iron. Because iron is a component of hemoglobin, which carries oxygen to all body cells, it’s needed for good energy.

Let's share healthy spinach recipe

[Mary]

***Spinach and Bacon Recipe***



Ingredients

1 teaspoons olive oil
2 strips bacon, chopped
2 cloves garlic, sliced
1 tablespoon balsamic vinegar
10 ounces fresh spinach leaves
olive oil


Directions
Coat a medium skillet with the olive oil and fry the bacon over high heat until dark and crispy. Remove to a paper towel to drain.

Drain out all but about 1 tablespoon of fat from the pan. Turn the heat down to medium-low, and add the garlic. Sauté until fragrant but not browned, about 1 minute. Add the vinegar and allow to reduce slightly.

Add the spinach and a drizzle of olive oil and toss until the spinach is well coated and beginning to wilt, about 2 minutes. Season with salt, top with the crispy bacon bits, and serve immediately.


***Spinach Panini***



Ingredients

Nonstick olive-oil cooking spray
4 6-inch whole-wheat hoagie rolls, split; 8 slices whole-wheat bread; or 2 whole-wheat pita bread rounds, halved crosswise and spl
4 cup fresh baby-spinach leaves
8 thin tomato slices (1 medium tomato)
1/4 t kosher salt
1/8 t freshly ground black pepper
1/4 cup thinly sliced red onion
2 T shredded fresh basil leaves
1/2 cup crumbled feta cheese (2 ounces)

Directions

1. Lightly coat an unheated panini griddle, covered indoor electric grill, or large nonstick skillet with nonstick cooking spray; set aside.

2. Place hoagie-roll bottoms or 4 of the bread slices or 4 pita pieces on a work surface; divide half of the spinach leaves among these roll bottoms, bread slices, or pita pieces. Top spinach with tomato, and sprinkle lightly with kosher salt and pepper. Add red onion slices and basil, then add feta and remaining spinach. Top with hoagie-roll tops, remaining bread slices, or pita pieces. Press down firmly.

3. Preheat griddle, grill, or skillet over medium heat, or heat according to manufacturer's directions. Add sandwiches, in batches if necessary. If using griddle or grill, close lid and grill for 2 to 3 minutes or until bread is toasted. (If using skillet, place a heavy plate on top of sandwiches. Cook for 1 to 2 minutes or until bottoms are toasted. Carefully remove plate, which may be hot. Turn sandwiches and top with the plate. Cook for 1 to 2 minutes more or until bread is toasted.)

***Creamed Spinach***



Ingredients

2 pounds fresh spinach leaves, washed thoroughly but not dried too much
1 cup heavy cream
Grey salt and freshly ground black pepper

Directions

In a large pot with a lid, place washed spinach, and cook covered over medium heat, until spinach wilts.

Drain and squeeze out all excess water. Be sure all moisture is removed from cooked spinach. Chop, if desired, and set aside.

In heavy bottomed pot, over low heat, bring cream to a simmer until reduced by half, about 4 minutes. Add spinach and season with salt and pepper, to taste. Allow creamed spinach to infuse flavors for just 1 to 2 minutes and it's ready to eat.

***Spinach and Hot Ham Fake-Baked Pasta with a Crispy Top***



Ingredients

1 pound cavatappi, corkscrew pasta with lines or, macaroni with line in any short cut
Salt
3 tablespoons extra-virgin olive, divided
2 tablespoons butter
1 medium onion, chopped
3 cloves garlic, chopped
Black pepper
3 tablespoons all-purpose flour
1 1/2 cups whole or 2 percent milk
1/2 pound sliced capocollo, hot ham, halve then slice into thin ribbons
1 box frozen chopped spinach, defrosted and excess liquid squeezed out
1 cup grated Parmigiano-Reggiano, a few large handfuls, divided
1/2 teaspoon nutmeg, ground or freshly grated, eyeball it
1/4 teaspoon ground cayenne pepper, a couple pinches
1 pound ball fresh mozzarella -- buy a piece wrapped, not packed in water, then cut into 1/2-inch cubes
1 cup plain or Italian bread crumbs
A generous handful of flat leaf parsley, finely chopped

Directions

Preheat broiler.

Place a large pot of water over high heat and bring to a boil. Add the pasta, salt water and cook to al dente, with a bite.

While the water is coming up to a boil for the pasta, heat a medium, deep skillet over medium heat. Add 1 tablespoon EVOO, 1 turn of the pan, and the butter. When butter melts into the oil, add onions and garlic and season with salt and pepper. Cook, stirring frequently, for 2 minutes then dust the onions with flour and continue to cook for 1 minute. Slowly whisk in milk. Gently bring milk to a bubble, allow the milk to thicken a bit, then stir in the capocola, spinach and 1/2 cup grated Parmigiano. Season sauce with nutmeg and cayenne and remove from the heat. Taste and add a little salt, if you like.

Combine the cooked pasta and the cubed mozzarella with the sauce, stir to coat completely by turning over and over. Transfer dressed pasta to a baking dish.

To make the breadcrumb topping, combine the breadcrumbs, 2 tablespoons of EVOO and the remaining 1/2 cup Parmigiano. Sprinkle the breadcrumb mixture over the top to cover the pasta from edge to edge. Transfer the baking dish under the broiler and broil until golden brown and crispy. Garnish with chopped parsley. What a gut-buster!

Yum-o!

[Amelia]

Creamed Spinach is the best! love it

[Lanna]

Hello to all! This is my favourite dish with spinach, hope some of you will like and enjoy it!
Lamb with spinach
products
1 kg. lamb
1 and 1 / 2 kg. spinach
1 bunch fresh onions
50 gr. butter
2 medium tomatoes
pepper

Method of preparation:
The meat is cut into pieces. Onions, spinach and tomatoes are finely chopped. Meat and onions are steamed in fat and less water. Then add spinach and tomatoes. Pour over the warm water, add pepper, salt and boil on medium heat until tender meat.

[Mary]

Lanna, on 09 November 2011 - 07:16 PM, said:

Hello to all! This is my favourite dish with spinach, hope some of you will like and enjoy it!
Lamb with spinach
products
1 kg. lamb
1 and 1 / 2 kg. spinach
1 bunch fresh onions
50 gr. butter
2 medium tomatoes
pepper

Method of preparation:
The meat is cut into pieces. Onions, spinach and tomatoes are finely chopped. Meat and onions are steamed in fat and less water. Then add spinach and tomatoes. Pour over the warm water, add pepper, salt and boil on medium heat until tender meat.

tnx, i'll surely try, but i'm gonna to replace lamb with chicken

[Mona]

Mmm...spinach.