Recipes

Why I love spinach

Spinach is a fabulous leafy vegetable that is packed full of nutrition. It is so versatile that it can suit anybodies’ healthy eating plan. There are different varieties and also different ways it can be bought which make it a must have on your shopping list.

Nutrition

In a healthy eating plan spinach can offer you a lot nutritionally. It is a rich source of beta carotene or vitamin A, vitamin C, vitamin K, potassium and folate. Spinach is also a great source of antioxidants due to its dark green leaves. It is high in iron (which is why Popeye eats it) although due to the high levels of a substance called oxalic acid, the iron is not absorbed efficiently by the body.

Folate

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.

Cooking and storage

We throw extra frozen spinach in multiple meals, curries, casseroles, pasta sauces. It doesn’t taste like much when cooked and stirred through, but you get the added benefit of some extra vegetables. It is also great as the base to a salad, fresh. Just remember to wash your spinach before use and keep it stored in the fridge, even in the prepacked bags.

Drinking it!

My favourite way to eat spinach at the moment is in a green smoothie. Please do not wrinkle your nose in disgust. It really isn’t radioactive, although very green. In fact it is super delicious and a great way to supplement your daily diet with some green leafy vegetables. I love to have a green smoothie with the Healthy Mummy range when I am run off my feet at home.

Green Smoothie 1

  1. Pour in your low fat milk option (dairy, soy, rice milk, whichever), approximately 200-250ml
  2. Add 2 tbs of the vanilla Healthy Mummy Smoothie powder
  3. Add 1-2 handfuls of fresh baby spinach or even 1 cube of frozen spinach
  4. Add ½ banana
  5. Blend

Green smoothie 2 (pictured)

  1. Milk
  2. Add 2 tbs of chocolate Healthy Mummy Smoothie powder
  3. ½ cup of frozen berries
  4. 1 frozen puck of spinach
  5. Blend

I actually found that the frozen spinach puck gives less ‘taste’ of spinach as it is cooked and when blended is finer in texture.

And voila! The yummiest and greenest smoothies going around. Jam packed with all the benefits that the Healthy Mummy Smoothie Range have to offer, plus the added spinach kick of fibre, folate, and vitamin C. Have a look at some other great smoothie recipes here and why other nutritionists rave about the product here.

What do you eat spinach with? And go on, give my green smoothie a go, you will be pleasantly surprised!

mandy-dos-santos
written by:

Amanda Dos Santos

Mandy is an experienced Nutritionist, food scientist and writer with over 10 years experience in the Heath industry. She has been part of the Healthy Mummy team of experts since 2012, writing informative and current blog posts and contributing to our recipe books. She has played an integral part in creating the recipes on our 28 Day Weight Loss Challenges since they first started in July 2014.Mandy is a mum of three and loves working for The Healthy Mummy, ”Especially on the challenges as I can create recipes which empower women to create nourishing food for themselves and their families’."