Spinach: The Good Benefits
The Good Benefits:
Green leafy vegetables are important for many reasons, they are one of the two types of edible fiber. Spinach is rich in phytochemicals(chemicals produced by plants) and is a source of many vitamins and minerals. However, not all leafy vegetables are equal in nutrients to each other. For instance, Iceberg and romaine lettuce are lower in nutrients, leafy vegetables such as arugula, spinach, and kale contain significantly higher amounts of nutrients including vitamin K. Romaine lettuce contains 5% RDA for vitamin C, 4% iron, 5% B6, and 2-3% magnesium and calcium. In comparison, spinach contains 34% RDA(recommended daily allowance) for vitamin C, 10% RDA for iron and potassium, and 45% RDA for vitamin A.
Spinach: The Bad Benefits
The Bad Benefits:
Spinach is a particularly high source of oxalates, which can bind to minerals and prevent their absorption. Spinach is not the only source of oxalates (also known as oxalic acid), and like with other foods, how spinach is prepared can affect the concentration of oxalates and its ability to bind with minerals. Too much oxalic acid can bind to calcium and can lead to the formation of kidney stones. Cooking spinach, particularly boiling or steaming, can lead to a significantly reduced level of oxalates. Other sources of oxalates you may not be familiar with include rice bran, buckwheat, almonds, and rhubarb. However, with all things in moderation, there is still a significant health benefit to eating spinach.
Spinach: The Superfood
The Superfood:
Measured to its significant nutrient profile and its large sources of phytochemicals (also called phytonutrients), spinach also includes quercitin and carotenoids including ß-carotene, lutein, and zeaxanthin, spinach has numerous health benefits. In studies, it has been shown to reduce blood sugars, prevent cancer (carotenoids are a major antioxidant), improve eyesight (due to Vitamin A and ß-carotene), reduce blood pressure, prevent acne, and fight the physical signs of aging.
Healthy Spinach Recipe
Spinach and Eggplant Lasagna
Equipment
- 1 9 x 16 Baking Dish
- 1 Cook Skillet
- 1 Cutting Board
- 3 or 4 Paper Towel Sheets
- 1 Stainless Steel Or Ceramic Mixing Bowl
- 1 chopping knife
- 1 saute pan
Ingredients
- 2 tbsp extra virgin olive oil
- 3 cups organic baby leaf spinach
- 2 medium eggplants
- 1 cup part skim ricotta cheese
- 1 32 oz marinara sauce, jarred or homemade
- 1/2 cup shredded parmesan cheese
- 1 1/2 cup shredded part-skim mozzarella cheese
- 1 tsp salt
- 1/2 tsp ground black pepper
- 1/2 tsp ground nutmeg
- 1 tsp freshly chopped rosemary
- 1 lb italian turkey sausage, or extra lean ground beef
- 1 tsp chopped parsley, garnish
Instructions
- Begin by peeling and slicing the eggplants into thin slices, these replace the pasta so you want them to be a similar replacement . In a 9 x 16 aluminum or glass baking pan, lay the eggplant slices down and salt them to draw out the moisture. Allow them to sit for 15-20min (or longer!) This will reduce bitterness of the eggplant and help to make it softer. Pat dry with paper towel. Brush with olive oil and return to aluminum baking pan.
- Once brushed with olive oil, prepare skillet for cooking. Brown eggplant on both sides and set aside.
- Using same skillet brown the ground meat until cooked evenly.
- Add the marinara sauce to the brown meat and simmer.
- In a saute pan add a dash of olive oil and saute the spinach, rosemary and nutmeg until spinach is soft.
- In the baking dish, add first layer of cooked eggplant, add layer of the meat sauce, followed by layer of ricotta cheese. Follow with another layer of the cooked eggplant, the ricotta cheese layer followed by the meat sauce.
- Add a final layer of eggplant with small amount of meat sauce, and topping with the shredded mozzarella and parmesan cheeses.
- Proceed to bake 30-40 minutes until cheese is golden and bubbly.
- Garnish with chopped parsley and serve.