3 Ways to include Green spinach to Everyday Meals

 

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Below are three easy ways to add spinach to your meals. Consider spinach, the green secret weapon, a total game-changer in the kitchen! Add spinach to smoothies – Mild in flavor, spinach can be added to smoothies without leaving you with a bitter taste. Blend spinach into a fruit smoothie with banana and pineapple or into your favorite protein drink for added vitamins!Each recipe uses spinach plus just three other ingredients to make a simple midweek meal.

Incorporating spinach into your diet is a great way of topping up your iron levels, especially if you’re following a vegetarian or vegan diet. Eat it raw in a salad, cooked in a curry or as a filling for pies and pasta. There are so many different ways to incorporate spinach into your diet that go beyond salad.

Not only does it work in savory dishes, this amazing leafy green also makes great desserts and smoothie bowls. Forget about getting spinach stuck in your teeth, you can always floss, and add this nutritious green veggie into your next meal. Popeye-Approved Spinach Recipes 1. Omelet.

If you’re cooking breakfast for one, you can’t go wrong with a spinach omelet. 2. Smoothies. A breakfast smoothie is also a great opportunity to sneak some fresh or frozen spinach into your morning 3. Breakfast Casserole. If you’re looking to impres. Find 39 spinach recipes from Martha Stewart, including sauteed spinach, spinach dip, spinach pie, spinach salad, creamed spinach, and more. A dollop of prepared pesto binds and brightens the dish.

Look for prepeeled and cubed butternut squash to save even more time. Instead of spinach, you could also try tender baby kale. For a bit of heat, add 1⁄4 teaspoon crushed red pepper to the pan before you simmer the squash.

Sweet strawberries, fresh spinach, crunchy pecans, and crispy bacon are drizzled with a tangy-sweet poppy seed dressing, perfect for brunch or even a fancy dinner. Refrigerate any extra salad dressing in a sealed container for up to 4 days. This 20-minute dish is spicy, garlicky, saucy, and loaded with delicious shrimp.

Plus, with the addition of spinach you’re also getting a serving of veggies. When you need a perfect low-fat weeknight meal that is quick to pull together, this is it. You can substitute arugula or kale for the spinach. You can blend sautéed spinach into a homemade recipe or simply add spinach and a can of store-bought tomato sauce to a blender and combine before serving over the whole wheat pasta or spaghetti.

Add spinach to the blender before adding fruit for an easy to way to eat spinach. Blend a cup of spinach, a frozen banana, 1/2 cup of greek yogurt, 1/2 cup of water, 1 tablespoon of peanut butter, and some ice for a well rounded breakfast smoothie that will take 5 minutes to make and wake you up. 2. Replace less nutritious foods.

List of related literature:

WHY THIS RECIPE WORKS: To create a quick and healthy spinach side dish, we wilted the spinach in a saucepan and added garlic and red pepper flakes to complement the earthy, mineral flavor of the greens.

“The Complete Cooking for Two Cookbook: 650 Recipes for Everything You'll Ever Want to Make” by America's Test Kitchen
from The Complete Cooking for Two Cookbook: 650 Recipes for Everything You’ll Ever Want to Make
by America’s Test Kitchen
America’s Test Kitchen, 2014

• 1–2 cups leafy greens, such as kale, Swiss chard, collard greens, beet greens, or spinach here are some of my favorite combinations.

“The Women's Health Big Book of Yoga: The Essential Guide to Complete Mind/Body Fitness” by Kathryn Budig
from The Women’s Health Big Book of Yoga: The Essential Guide to Complete Mind/Body Fitness
by Kathryn Budig
Rodale Books, 2012

Add the spinach, a handful at a time; add more spinach as the first batch starts to cook down.

“The Doctors Book of Food Remedies: The Latest Findings on the Power of Food to Treat and Prevent Health Problems From Aging and Diabetes to Ulcers and Yeast Infections” by Selene Yeager, Editors of Prevention
from The Doctors Book of Food Remedies: The Latest Findings on the Power of Food to Treat and Prevent Health Problems From Aging and Diabetes to Ulcers and Yeast Infections
by Selene Yeager, Editors of Prevention
Rodale Books, 2008

Of course, fresh spinach is a great base for salads, but you can also toss a handful of baby spinach leaves into a fruit smoothie.

“Joy's Simple Food Remedies: Tasty Cures for Whatever's Ailing You” by Joy Bauer, M.S., R.D.N., C.D.N.
from Joy’s Simple Food Remedies: Tasty Cures for Whatever’s Ailing You
by Joy Bauer, M.S., R.D.N., C.D.N.
Hay House, 2018

Some noteworthy observations regarding the nutrient composition of spinach follow: 1.

“Foods & Nutrition Encyclopedia, Two Volume Set” by Marion Eugene Ensminger, Audrey H. Ensminger
from Foods & Nutrition Encyclopedia, Two Volume Set
by Marion Eugene Ensminger, Audrey H. Ensminger
Taylor & Francis, 1993

All patients should eat (1) three to five vegetable servings per day (a serving is 1⁄2 cup cooked or 1 cup raw), including at least one dark leafy green (the superveggies, e.g., kale, collards, broccoli, chard, spinach), and (2) two or three whole fruits per day (better than fruit juice or fruit drink).

“Swanson's Family Medicine Review E-Book” by Alfred F. Tallia, Joseph E. Scherger, Nancy Dickey
from Swanson’s Family Medicine Review E-Book
by Alfred F. Tallia, Joseph E. Scherger, Nancy Dickey
Elsevier Health Sciences, 2012

Spinach (bulk or juice): Detoxifies digestive tract; restores pH balance; soothes intestinal inflammation; promotes peristalsis.

“The Tao of Health, Sex, and Longevity: A Modern Practical Guide to the Ancient Way” by Daniel Reid
from The Tao of Health, Sex, and Longevity: A Modern Practical Guide to the Ancient Way
by Daniel Reid
Atria Books, 1989

Cooked spinach or other greens: Chop 1 to 2 cups blanched spinach or greens and sauté with 1 to 2 minced garlic cloves in 1 tablespoon olive oil, just until heated through.

“Mediterranean Harvest: Vegetarian Recipes from the World's Healthiest Cuisine” by Martha Rose Shulman
from Mediterranean Harvest: Vegetarian Recipes from the World’s Healthiest Cuisine
by Martha Rose Shulman
Rodale Books, 2007

3 Add the spinach and cook, stirring and tossing frequently, until the leaves wilt and release their liquid; lower the heat if necessary to keep everything from burning.

“How to Cook Everything The Basics: All You Need to Make Great Food-With 1,000 Photos” by Mark Bittman
from How to Cook Everything The Basics: All You Need to Make Great Food-With 1,000 Photos
by Mark Bittman
HMH Books, 2012

I like spinach in particular because it’s such an efficient vegetable: one serving supplies nearly a full day’s worth of vitamin A and half of your vitamin C. It’s also loaded with folate—a vitamin that protects against heart disease, stroke, and colon cancer.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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24 comments

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  • I can’t watch your videos anymore. You are just too beautiful to watch and I have no idea what your saying because I’m just staring at your beautiful face. Sorry, good by.

  • Raw kale and most cruciferous (cabbage family) veggies have thyroid suppressing qualities when eaten raw. Cooking is required to deactivate these compounds. Instead of kale you could use organic Romain lettuce which is highly nutrient dense. Too much raw spinach is not good either due to oxalic acid content. Can use parsley instead.
    I have known people that have blown out their thyroid making kale smoothies every day. Not recommended!!!

  • Great video! I love the way vegetables are cooked in Chinese (and Asian) dishes. First of all, if you have the freshest vegetables, you can never go wrong. A quick stir fry in a screaming hot pan cooks the vegetables thoroughly without turning it into mush, and it is dressed with a simple, simple sauce to complement the flavors. Nothing is ever drowned in cheese sauce or something heavy that muddies the flavors. Morning glory (water spinach) with shrimp paste is the greatest thing in the world. Trust me, I am Vietnamese! That is how we eat morning glory.

  • I couldn’t decide which one I wanted so I made all three? I take quiche for a quick, light meal on night shift. I’ve preordered your book as well. Great meals!

  • Guys. lost tons of weight doesn’t need to be hard (I used to feel it did). I will give you some tips now. Look for a popular weight loss system called Custokebon Secrets (just search it on google). Thanks to it I’ve lost a ton of weight. I shouldn’t even be speaking about it cause I don’t really want lots of other guys out there running exactly the same game but whatever. I’m just simply in a excellent mood today and so I’ll share the wealth lol.

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  • Hi Sara! I loved this video, but, to be honest, my MOST favorite videos are when you have a “base” recipe (like in your last Waffles video). I really like having a base recipe in my toolbox that I can customize. I think it makes cooking easier and makes the cook more comfortable in the kitchen. With this video, I have 3 SEPERATE recipes to remember. But with the waffles, I have 1 base with small additions for customizing. I was really hoping this video would be the same (giving a base recipe with mix-in and variations). I think my anxiety in the kitchen comes from feeling like I need to do things to the exact recipe, and providing baseline makes me more comfortable in just adding what I have on hand. Anyway, LOVE your channel, and would love to see more “base” recipes!

  • Another way to explore the joys of meatless cooking! On Saturday, I made a meatless meal, and my husband really liked it, so now he’s keen to try others. I’ll bet he’d really like this! I am going to try it! I’ll keep you posted!

  • Damn i was doing it wrong with ny ninja blender, no wonder it feels like there was always no space for the ice, you have to add the ice after blending just the ingredients the first time.

  • Thank you for your tips������
    Why don’t you talk abt �� milk or normal yogurt ��? Just wanted to know.
    I can’t go without yogurt….. I have to add to something and eat. Also tumeric I add it to most of my food and for my skin too. For cooking I use pure coconut oil �� it has antimicrobial properties. And I eat garlic with my �� salads and ginger with my morning chai��

  • Dear Simeon Panda, I write to you in the name of Love, I have been listening and I am truly amazed by how hard you have worked to reach such an impressive physique. I am proud of your hard work and not jealous. However, I do have some things to say to you. Please may you be touched by Love and remember who You are. We are Protectors of Earth and are not meant to eat animal products. Because you inspire so many people, you are doing harm to Earth, Humanity and Yourself by promoting a non-vegan lifestyle. I advise you to look into your brother Dr. Nun S Amen Ra also. Observe nature… don’t take more than you need and share. We are 1 big Family, let’s take good care of ourselves, our bodies, our Planet, which means all Life Forms. Love!

  • Missed you so much and hope all is well. The other week I was watching old reruns of “Everyday Food” and there was “Baby Sarah” was so much fun to watch as I did on PBS every weekend! Never missed a episode. ❤️

  • Could you please do a video of how to get enough calcium for women from a vegan diet? Thanks! I adore tour videos they help me feel calm and inspire me to go vegan

  • Just came back to say I’ve been making the spinach and feta quiche every two or so weeks since this video came out and I love it. ������������

  • I enjoy her channel just a observation she is small framed and she always wears oversized shirts that make her look bigger then what she is.

  • Regardless of cholesterol debates, eating 6-8 whole eggs a day would be about a full days worth of fat grams for most people, so just from that perspective it makes more sense to reduce the amount of egg yokes you eat

  • im guessing since they mention this could be served as a holiday brunch item, this was pre filmed last year and since they cant film right now, there using it lol. either way, wb sarah!

  • Good breakfast and information, the only thing I called “bullshit” is about the bad name they give about the yolks on the eggs because I’ve been eating whole eggs all my life and sometimes I eat 12 eggs on a day and never have suffer from cholesterol so you are misinforming with that

  • There are so many videos made about the health benefits of kale. My appeal to everyone who promotes vegetables like kale, which fall under the brassica or cruciferous group of vegetables should be accompanied by with a warning for people with thyroid dysfunction. They maybe superfoods for some but exacerbate thyroid problems for others. It is important to note that they should never be eaten raw by thyroid sufferers. I wonder if kale can be cooked��

  • that is indeed the best breakfast u could eat, however the eggs are not my personal choice, i prefer 100% vegan protein
    Also tefal is not healthy for cooking at all if u know their history i suggest u read about it

  • one question for you, where do u think most people will find those heaven vegies? we live in cities. cuz you guys talk like we all have a farm, well we don’t. we have to get them form the groceries.

  • Thanks! When I try to scale the Broccoli recipe 2x, it often comes out very underdone, even on high heat (gas stove.) Does your burner have very high heat, or should I just increase the cooking time?

  • Hi.beAutiful.sister.mama��
    Love..your.quiche.recipes����
    Great.ideal.to.bring..to
    Holiday..dinner✔✔✔
    Thanksfor the update ��
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  • I love your egg holder! My eggs roll around on the counter when I’m cooking. Can you share the link to the egg holder?

    These look delicious!
    I ❤️❤️❤️ how you offer multiple recipes on one video and how you always have the recipes written below!

    Thank you!