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Healthy Spinach Recipes



Spinach is one of the leafy vegetables with bright, vibrant-looking green leaves that are very appealing to the eye. Spinach is a low growing annual plants that forms a heavy rosette of either smooth or wrinkled leaves.

Spinach varieties are classified by leaf types, and there are three common types of Spinach; savoy (wrinkled), semi – savoy and flat. Savoy and semi-savoy are used for fresh markets, while smooth (flat) types are used for baby spinach

Health Benefits Of Eating Spinach

healthy lemon chickenThe cartoon character Popeye the Sailor Moon is portrayes as having a strong affinity for spinach, becoming physically stronger after consuming it. Indeed, spinach has a high nutritional value. It is extremely rich in antioxidants, especially when eating fresh, steamed, or quickly boiled.

Spinach, along with other green leafy vegetables, is very low in calories and fats, as well as contains high amount of soluble dietary fiber. Spinach is also a very good source of iron, one of the richest among green leafy vegetables.

Spinach possesses several important phytochemicals, including lutein, which helps prevent eye diseases like macular degeneration. Spinach also contains lipoic acid, which helps regeneration of antioxidant vitamins C and E.

How To Cook And Enjoy Spinach - Healthy Spinach Recipes

Though spinach is tasty when you eat it fresh, cooked spinach has a distinct and delicious flavor. Here are some healthy recipes on how you can cook and enjoy fresh spinach.

  1. Healthy steamed spinach recipe with garlic and lemon juice
  2. Healthy chicken and spinach recipe
  3. Healthy lagsana with spinach recipe (or spinach lasagna recipe)
  4. Healthy creamed spinach recipe

Easy Healthy Recipe #1: Steamed spinach with garlic and lemon juice

This is a very simple yet healthy way to enjoy fresh spinach.

Serving size: 4

Ingredients:

  • 1 pound fresh spinach, stems removed, rinsed well
  • 1 clove garlic, minced
  • 2 teaspoons extra virgin olive oil
  • 2 teaspoons fresh lemon juice
  • Lemon wedges for garnish
  • Freshly ground black pepper
  • Corse salt
  • Grated parmesan cheese

Cooking methods for steamed spinach with garlic and lemon juice:

  1. Fill a medium saucepan with 2 inches of water, and fit with a steamer insert. Bring the water to boil.
  2. When water boiling, add in spinach and reduce heat to a simmer. Cover the saucepan and steam for about 2 minutes, until spinach has wilted.
  3. Transfer steamed spinach to a serving bowl. Toss steamed spinach with garlic, extra-virgin olive oil, and lemon juice. Seasons salt and ground black pepper and sprinkle with some parmesan cheese.
  4. Garnish the healthy steamed spinach with lemon wedges and serve immediately.

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Easy Healthy Recipe #2: Chicken and spinach bake

Serving size: 4.

Ingredients:

  • 1 pound fresh spinach, rinsed and chopped (or baby spinach)
  • 4 skinless, boneless chicken breast halves
  • 1/4 cup chicken broth or vegetable broth
  • 1 large tomato, diced
  • 3 green onions, with green, chopped
  • Cajun seasonings
  • Salt and ground black pepper

Cooking methods for chicken and spinach bake:

  1. Preheat oven to 350 degrees F.
  2. Lightly grease baking dish with cooking pray.
  3. Lay spinach in bottom of greased baking dish.
  4. Add chicken broth and seasons with salt and pepper.
  5. In a bowl, mix chicken with cajun seasoning, salt and pepper. Arrange the seasoned chicken breasts over the spinach.
  6. Sprinkle diced tomatoes and chopped green onions on top of chicken breasts.
  7. Using a foil, cover the baking dish. Bake in the preheated oven for 30 minutes.
  8. Uncover and check if the chicken breasts are cooked through. If they are not, bake for another 10 to 15 minutes until all the chicken breasts are cooked. Serve warm.

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Easy Healthy Recipe #3: Lasagna with spinach (spinach lasagna)

This is a cheesy and hearty dish with loads of fresh spinach!

Serving size: 12

Ingredients:

  • 1 pound lasagne noodles
  • 10 ounces frozen chopped spinach
  • 5 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried parsley
  • 2 eggs, slightly beaten
  • 3 cups ricotta chesse
  • 1 cup grated Parmesan cheese
  • 2 cups shredded mozzarella cheese
  • 3 cups tomato pasta sauce
  • Salt and ground black pepper

Cooking methods for lasagna with spinach (spinach lasagna):

  1. Preheat oven to 375 degrees F.
  2. Bring a large pot of lightly salted water to a boil. Add lasagna noodles and cook for 8 to 10 minutes or until al dente. Drain and set aside.
  3. Put the frozen spinach in the bowl of a food processor, and process until broken up and nearly flaked.
  4. In a mixing bowl, mix together garlic, oregano, parsley, eggs and ricotta cheese. Seasons with salt and pepper to taste. Add into the food processor and beat on low speed until spinach/cheese mixture is uniform.
  5. Lightly grease a baking dish with cooking spray. Lay a layer of lasagne noodles (use about 1/4 of the noodles) and spread one third of the spinach/cheese mixture over noodles. Sprinkle 1/3 of the mozzarella cheese and 1/3 of the Parmesan cheese on top. Then spread 1/3 of the pasta sauce over cheese.
  6. Repeat layering for two times, ending with a layer of lasagne noodles on the top. Cover tightly with an aluminium foil and bake in preheated oven for 1 hour.
  7. Remove the foil and check for the readiness of the noodle. If any of the noodles have not softened, carefully tuck them under the sauce and bake for another 15 minutes.
  8. Cool 15 minutes before serving.

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Easy Healthy Recipe #4: Low fat creamed spinach

Normal creamed spinach contains so much fat. This is a healthier creamed spinach recipe using low fat substitutes for heavy cream and lower in calories.

Serving size: 4

Ingredients:

  • 1 pound chopped spinach, cleaned
  • 1/2 cup reduced-fat cream cheese
  • 2 cloves garlic, minced
  • 1 teaspoon olive oil
  • 2 tablespoons shredded Parmesan cheese
  • Salt and fresh ground pepper

Cooking methods for low fat creamed spinach:

  1. In a large pan, heat olive oil over low heat. Add chopped garlic and saute until garlic begins to brown.
  2. Add in spinach and cream cheese. Stir until cream cheese is melted.
  3. Add in Parmesan cheese and mix well. Seasons with salt and pepper to taste.
  4. Serve warm. This low fat creamed spinach can also be prepared a day earlier and heated before serving.

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