15 Time-friendly Spinach-rich Recipes

Do you eat a variety of greens each week? Admittedly, most people don’t consume enough to gain the full benefit.

Spinach is something I hadn’t been eating much of lately, so I wanted to revamp some my older recipes.

Why is spinach beneficial for health?

Spinach is an excellent source of vitamins and minerals, including iron vitamin K, vitamin A, manganese, folate, magnesium, vitamin C, vitamin B2, calcium, potassium, and vitamin B6.

It’s also a very good source of dietary fiber, copper, protein, phosphorous, zinc and vitamin E.

Difficulties in absorption

#1 The bioavailability of iron in the body is dependent on its absorption. Iron from spinach is absorbed slowly, and this absorption varies depending on the presence of binders, such as fibre, or enhancers, such as vitamin C.

#2 Spinach also contains high levels of oxalate, which binds to iron causing it to be removed from the body. Therefore, if you’re not vegetarian, iron from animal sources is best. To enhance the absorption of iron have with a source of vitamin C.

#3 Spinach has a high calcium content. However, the oxalate binds with calcium decreasing its absorption. It is thought that only 5% of the calcium in spinach is absorbed.

However, regardless of the above, spinach is still an extremely worthwhile source of other vitamins and minerals.

Methods for cooking/eating:

  • Raw
  • Steamed in little water
  • Sauteed in pan with small amount of olive oil
  • Microwaved without water
  • Quickly boiled in little water
  • Pureed

15 simple recipe and snack suggestions:

  1. Blend into cheese for lasagna, or add to lasagna in layers.
  2. Add to brownies, cookies or cakes as part of the fat and/or liquid in the recipe.
  3. Add chopped spinach to soufflés and omelets.
  4. Try a spinach and potato pie.
  5. Blend into hummus, or other healthy dips.
  6. Make pesto with equal amounts of spinach and basil.
  7. Add to meatballs and burgers.
  8. Stuff pasta and chicken breasts with spinach.
  9. Make a spinach leaf salad.
  10. Season spinach with nutmeg, mint, or roasted cumin.
  11. Add spinach to beaten eggs just before scrambling.
  12. Sauté a few cloves of garlic in olive oil, add spinach and toss until slightly wilted.
  13. Add chopped spinach to pasta sauce at the end of cooking.
  14. Rolled tortilla wheels - mix frozen chopped spinach, low fat cream cheese, garlic, red pepper, mayo. Layer onto a flat tortilla. Roll it up and slice off in rounds.
  15. Spinach dip served with warm crusty bread. To make the dip mix spinach, low fat sour cream, and reduced salt onion soup mix.

What are your suggestions for adding more greens to your diet?

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10 comments...What do you think?

  1. Posted by Selma
    May 13, 2008

    Hi,

    I’m glad I found your blog. This entry was really informative about spinach. I wonder why we should try to eat spinach if the nutrients are so difficult to absorb? Is it because some of the other nutrients besides iron and calcium are more easily absorbed.

    Selma

  2. Posted by Melanie
    May 14, 2008

    Hey Selma,

    Thanks for visiting!

    Yes, spinach is very rich in a range of different vitamins and minerals, making it an extremely healthy choice.

    As I said, it can provide us with iron, particularly if taken with a vitamin C source. However, if you need to increase your intake of iron, a red meat source is much easier to absorb.

  3. Posted by Family Nutritionist
    May 14, 2008

    Amen on the “reduced salt” in the onion soup mix.

    Or roll cooked spinach up with 8 oz shredded mozzarella and some garlic and Italian seasoning in bread dough and bake in a hot oven.

    Family Nutritionist’s last blog post..No-knead Bread Fifth Attempt — qualified success

  4. Posted by Melanie
    May 14, 2008

    Hi Family Nutritionist,

    Yum…I can just imagine the bread would be delicious!! :-)

  5. Posted by Tom
    May 14, 2008

    Spinach was not always one of my favorites, but knowing the health benefits of it, I started to eat it a little more as of late. Thanks for the different suggestions, hopefully I can find something that helps me eat more of it.

  6. Posted by Family Nutritionist
    May 15, 2008

    Strategies:
    If you cook it, only just barely cook it — that’s in case you hate the texture of very-cooked spinach.(recipe 12)
    Then dress it with balsamic vinegar — That’s in case you hate the taste
    Or eat BABY spinach raw in salad (recipe 9)

    Or chop it up small and add it to something else to hide it (most of the Melanie’s recipes)

    Family Nutritionist’s last blog post..No-knead Bread Fifth Attempt — qualified success

  7. Posted by cookinpanda
    May 15, 2008

    Really useful post. Thank you.

    cookinpanda’s last blog post..Simple deliciousness

  8. Posted by Taleen
    May 15, 2008

    I, like Popeye, LOVE spinach…so I’ve LOVED this post…

    I enjoy it steamed (or microwaved) mixed with chickpeas..
    Or in salad…
    Or steamed/microwaved with a poached egg on top and a dollop of fat free natural yoghurt!! Yuum…

    *file*
    *print*
    *start cooking*

  9. Posted by Melanie
    May 16, 2008

    Hey Tom,

    You’re welcome. If you find any other interesting recipes we’d love to hear about them!

    Family nutritionist,

    Thanks for more great suggestions.

    Cooking Panda,

    You’re welcome!

    Taleen,

    Great suggestions there too. I’ve seen a similar recipe somewhere for poached egg, yoghurt and spinach, but haven’t tired it - will have to do that and report back!

  10. Posted by kustoz
    Jul 28, 2008

    Wow!

    That’s awesome!

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