FOR THE LOVE OF SPINACH - A GUIDE TO WHY YOU SHOULD EAT IT AND NOT JUST POPEYE!- TROPICAL SPINACH-COLADA SMOOTHIE
Love it or hate it Spinach is good for you - Why you may well ask - its green and I don't do green!
Spinach (Spinacia oleracea) is an edible flowering plant, abundant in nutrients, vitamins and iron with a slight 'peppery' but delicious taste, especially baby leaf; spinach is a winter Superfood. So what's the best way to eat it? pop open a can like Popeye - NO, no quiet.
Baby Spinach leaves - tender baby spinach leaves are best , because the larger the leaves are, the more likeihood its matured and the leaves become tough or stringy. Baby leaves are sweet and tasty and have a slight 'peppery' taste.
Unknown and rather curiously, cooking spinach actually increases its health benefits! A half cup of freshly cooked spinach will produce 3 times the amount of nutrients to 1 cup of fresh leaf spinach - astonishing. This is because the body cannot completely break down the nutrients in raw spinach for its use.
An even better way to consume this wonderful superfood is to take it as a juice or in a smoothie - (recipe following) Blend spinach with other vegetables or fruits to create a delicious glass of juice, or try a green smoothie.
Freezing spinach diminishes its health benefits , this is a shame because sometimes fresh leaves are not always available.The way to get the best from the leaf is to buy it fresh and eat it the same day.
Health Benefits from Spinach
- Anemia - due to the excellent source of iron in spinach, regular consumption of spinach can lead to and prevent anemia. Iron gives good energy as its a componant of heamoglobin which carries oxygen to the blood cells through out your body. A good time to eat spinach is around menstration, to give the body that extra iron supplement.
- Anti-inflammatory - spinach contains two anti-inflammatory properties, Neoxanthin and Violaxanthin- these two properties are the regulators for inflammation within the body - good if you suffer from arthritis. osteoporosis.
- Lowers Hypertention - eating spinach regularly can also aid in lowering hypertention - the nutrients present in spinach help to lower your potassium levels, thus lowering your hypertention. Couple this with citrus fruit which is high in Vitamin C.
- Boost your Immune System - full of rich vitamin A, spinach helps to boost the lymphocytes in your blood stream to fight infection.
- Gastro-Intestinal Benefit - vitamin c and betacaroten is present in spinach, and this in turn helps to boost up the colons cells and helps the elemination of toxins. So eating more spinach will keep your digestive tract working healthly.
- Lastly but not least - regular eating of Spinach will give your hair, nails and skin a real boost. Because spinach is full of Vitamins B, C and E, potassium, calcium, magnisium, iron and Omega 3 fatty acids- these are all favourites of red bloodcells which carry oxygen to the hair follicules and the skin cells , thus promoting healthy hair, skin and nails. Eating tons of eat will help you to look younger too!
TROPICAL SPINACH-COLADA:-
Ingredients:
1 to 2 cups spinach fresh if possible - frozen if not available ( looses some of its benefits)
1 cup pineapple chunks - fresh is possible - frozen if not
1 cup mango chunks- fresh is possible - frozen if not
1 medium ripe banana, peeled (previously frozen in chunks is ideal)
1 cup strawberries, blueberries, raspberries, or a favorite berry, optional ( fresh where possible,if not frozen ok)
1 cup soya milk (cow's, almond, coconut also ok)
1 teaspoon+ vanilla extract
sweetener, to taste - your choise of sweetner - honey, stevia
TAKE ALL THE INGREDIENTS and place in blender and blend until smooth - pour in to glass and Enjoy :)
optional - you can add flax seeds, chia seeds, pumkin, sunflower seeds for added slow energy releasors.
Spinach and Ricotta Fusilli - quick and easy dish
8 ounces whole-wheat rotini or fusilli
1 tablespoon extra-virgin olive oil
1 onion, chopped
3 cloves cloves garlic, sliced
8 ounces sliced white mushrooms (about 3 1/2 cups)
1/2 teaspoon salt- sea salt ok
1/4 teaspoon freshly ground pepper
1 14-ounce can diced tomatoes with Italian herbs - or use fresh tomatos chopped small and add oregano, basil, thyme and rosemary - a pinch of each to your taste.
8 cups baby spinach FRESH - doesn't do so well with frozen
1/2 teaspoon crushed red pepper (optional)
3/4 cup part-skim ricotta cheese - or subsitute with mozzerella or parmesan.
To Make
- A large pot of boiling water - Add pasta for 8 to 10 minutes until tender - drain.
- Heat oil in a large nonstick pan over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, add mushrooms, salt and pepper and cook.
- Add tomatoes, spinach and crushed red pepper. cook until the spinach is wilted, about 4 minutes. If using fresh tomatoes, add with herbs.
- Toss the sauce with the pasta and serve - add ricotta cheese, mozerella or parmesan over the sauce
TUCK IN AND ENJOY :)
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Fantastic food / smotthie post.
thanks - love playing around with different fruits and veg and seeing what i can come up with - some good some uck!!
I know exactly what you mean
This looks great, I love spinach! Usually I make it as a side lightly fried with chillis and garlic but will defo try the smoothie!
you will be pleasantly surprised - pretty good in smoothies, especially green smoothies :)
spinach is definitely not something I'd ever consider putting into a smoothie, but it actually sounds good! I may have to try it :)
its gives colour and the taste is masked by the fruit - so all the goodness still :)
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