Spinach is not only a super healthy super food, it’s also an ideal endurance food for athletes. Look what it has to offer:
Spinach is low in fat and even lower in cholesterol. It’s high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. Spinach is loaded with great nutrition for for every part of your body!
Spinach provides 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.
Shoot for 1 cup steamed or 2 cups raw most days. Feel free to substitute these other leafy green super food super stars:
- Swiss chard,
- mustard greens,
- turnip greens,
- bok choy,
- romaine lettuce
The health benefits of spinach and other leafy greens are impressive including 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 Endurance 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