Typically, I think of spinach as a Spring vegetable, but we have a “late crop” reviving itself in our garden, so just had to send this along to you. Spinach is definitely a SUPER FOOD! Look what it has to offer:
Spinach (or) kale, collards, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce.
They contain: A synergy of multiple nutrients/phytonutrients, low in calories, lutein/zeaxanthin, beta-carotene, plant-derived omega-3 fatty acids, glutathione, alpha lipoic acid, vitamins C and E, B vitamins, calcium, iron, magnesium, manganese, zinc, polyphenols, betaine.
Servings: 1 cup steamed or 2 cups raw most days.
Benefits: heart health, reduce risk of cancer, reduce risk of macular degeneration, reduce risk of cataracts, reduce risk of stroke.
Of course, we always need a recipe to go along with our super Food, and, of course, it will have quinoa in it… 🙂 Here goes:
Makes 4-5 servings
1 cup water
1/2 cup quinoa
4 cups vegetable broth or 2 (14.5 oz) cans vegetable broth
1/2 chopped onion
1/2 diced carrot
2 cups spinach, washed and chopped coarsely
salt and pepper to taste.
Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
Bring water to a boil.
Stir in quinoa, cover, reduce heat and simmer for 10 minutes.
Add broth, onion and carrot
Simmer for 15 minutes.
Stir in spinach, allow to wilt in soup
Salt and pepper to taste
Nutrition facts: 100 calories; 18 gm carbohydrates; 4 gm protein; 1 gm fat