Nutrition

You need more of this green leafy vegetable in your diet ASAP!

Spinach is one of the most popular green, leafy vegetables in the world and one we should all be eating more of.

It is a rich source of beta carotene (or vitamin A), vitamin C, B6, vitamin K, potassium and folate. Spinach is also a great source of antioxidants due to its dark green leaves. Find out why this is good for you below…

spinach

Health benefits of Spinach

Cancer-fighting

The flavonoids and antioxidants found in spinach, particularly the antioxidant beta-carotene, have been shown in multiple studies to help combat many cancers, including breast, prostate and ovarian cancer.

Strengthens muscle

Researchers from the Karolinska Institute in Sweden found participants who consumed 300 grams of spinach a day reduced the amount of oxygen required to power their muscles while exercising by five percent. The effect was noticeable after just three days of spinach consumption.

Reduces Inflammation

There are many anti-inflammatory compounds found in spinach; it is one of the most powerful vegetables when it comes to reducing inflammation throughout the body. This not only means protecting the heart but also reducing the inflammation and pain associated with conditions like arthritis and gout.

Improves Eyesight

A researcher at Cambridge University, in her 2013 report published in the Clinical Interventions in Aging revealed that spinach is a rich source of beta-carotene, lutein, and xanthene, all of which are beneficial for eyesight.

Important for pregnant women 

In half a cup of cooked spinach, there is 50% of your folate needs for an adult or around 1/3 for a pregnant woman. Folate, in particular, is incredibly important in pregnant mothers and women who are planning on conceiving. Much research has shown that folate and folic acid assist in preventing major birth defects such as spina bifida. So spinach is a pregnant women’s new best friend, along with broccoli.

Best way to eat Spinach

spinach

Spinach can be used in any number of ways including, salads, stirfry, Smoothies, and even pizza topping.

To get the most nutritional benefit when cooking spinach, steam it or cook lightly in a small amount of water.

10 Healthy Spinach recipes

We have lots of healthy recipes using Spinach on the 28 Day Weight Loss Challenge, add some of these to your next meal plan to boost your health and well being.

Avocado and Spinach Smoothie

Adding Avocado and Spinach to your Healthy Mummy Smoothie might seem like an unusual choice of ingredients but you’ll be surprised by just how good it tastes not to mention the amazing health benefits you’ll receive from these nutrient packed foods.

Get the recipe here.

Raspberry and Spinach Smoothie

Raspberry & Spinach Smoothie

Adding Raspberries and Spinach to your Healthy Mummy Smoothie helps to lower your levels of blood cholesterol. Because raspberries are low in calories and high in insoluble fibre, they are known as a low energy density food.

Get the recipe here.

Banana and Spinach Smoothie

Banana & Spinach Smoothie

A great way to get some extra vegetables in your diet is by adding a handful into your Healthy Mummy Smoothie – and your tastebuds won’t even know!

Get the recipe here.

Ricotta and Spinach Lasagne

(350 calories)

Ricotta and spinach lasagne

We love this healthy eating vegetarian recipe that you can even serve to the whole family – even the meat lovers will like it! If you can, try to find wholemeal lasagne sheets for a healthier choice.

Get the recipe here.

Spinach And Fetta Frittata

(130 calories)

spinach and fetta frittata

Light, fluffy and flavoursome. Healthy eating can be delicious and nutritious on the 28 Day Weight Loss Challenge.

Get the recipe here.

Chicken, Spinach and Bacon Stir Fry

(404 calories)

Chicken Spinach and Bacon Stir Fry

Just five ingredients is all you need, and you’ll have this 28 Day Weight Loss Challenge recipe on the table in no time.

Get the recipe here. 

Spinach and sweet potato lasagne

(411 calories)

Budget and family-friendly spinach and sweet potato lasagne

This recipe comes from our 28 Day Weight Loss Challenge and is very BUDGET-FRIENDLY, coming in at just $2.41 per serve.

Get the recipe here. 

Spinach Pesto Pizza

(447 calories)

Food Waste

A delicious pizza recipe from the 28 Day Weight Loss Challenge that can be prepared faster than you could have one delivered. Using pita bread as the base means you can enjoy a lighter version of a family favourite.

Get the recipe here.

Baked Spinach And Parmesan Balls

(267 calories)

Baked Spinach And Parmesan Balls

For a delicious healthy homemade snack to serve to friends and family, try these tasty Baked Spinach And Parmesan Balls from the 28 Day Weight Loss Challenge.

Get the recipe here.

Spinach and ricotta baked chicken

(385 calories)

4 ingredient spinach and ricotta baked chicken

This dish has just 4 key requirements – chicken, spinach, ricotta and parsley. It’s perfect to enjoy as part of the 28 Day Weight Loss Challenge – but the family will enjoy it too.

Get the recipe here.

28 Day Weight Loss Challenge

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tracy-hardy
written by:

Tracy Hardy

Tracy has been a digital content producer for the past 9 years. Mum of two boys, slowly finding her way through the tween and teen years at the same time. Beach lover. Terrible housekeeper. Tea drinker. Wine sipper, who sadly can't eat cheese or ice cream. Life is cruel!