5 Recipes With Spinach That You Should Include In Your Diet
Spinach is a vegetable grown for its nutritious and delicious leaves. They are made up of water, fat and carbohydrates.
It has antioxidant properties, it is rich in vitamins A and C and fiber, especially in the area of the stems, and it also contains minerals.
Two types of spinach are usually grown: summer spinach with smooth seeds and winter spinach with spiny seeds with more lobed leaves.
Thanks to these we can enjoy spinach all year round.
Benefits of spinach
There is a lot of evidence about the health benefits of vegetables. Spinach, in particular, is recognized as a functional food in various studies due to its varied nutritional composition, including vitamins and minerals, phytochemicals, and bioactives.
These qualities, in turn, make it one of the preferred foods when it comes to promoting well-being. Other benefits of consuming it include:
- They favor the transport of oxygen from the lungs to the rest of the body thanks to their contribution of iron, as stated in this research carried out by the Complutense University of Madrid.
- They help to lose weight thanks to their low level of calories and the feeling of satiety, as stated in this study carried out by the Pennington Biomedical Research Center.
- They improve intestinal transit thanks to its contribution of fiber.
- They give us energy and vitality.
- They reduce the risk of cardiovascular diseases due to their antioxidant properties.
- They have a large amount of folic acid.
What are you waiting to include it in your diet? You will love the following recipes!
Spinach cream
If you didn’t have time to prepare something to eat, this recipe is your best option. Spinach cream is not only easy to prepare, it is also rich and nutritious.
Ingredients
- One onion.
- A bunch of spinach.
- Two tablespoons of butter (40 g).
- Five cups of chicken broth (1250 ml).
- Cream cheese (200 g).
- Salt and pepper to taste.
Preparation
- First, cut the onions into small pieces.
- Next, pour the butter into a pan and add the onion.
- When the onion is lightly browned, add the washed spinach. Cook until they turn dark green.
- Then add the mixture in the blender and add the chicken broth and cream cheese and blend for a few minutes.
- Add salt and pepper to taste.
- Finally bring to a simmer for 5 minutes.
Surimi salad with spinach
Without a doubt, surimi contains a lot of protein, as this study assures, and gives salads a very exotic touch.
Ingredients
- Five bunches of spinach.
- Three bars of surimi (crab sticks).
- Cream cheese (100 g).
- A handle.
- A tablespoon of sesame (10 g).
Preparation
- First, wash and sanitize the spinach. Reservation.
- Cut the mango into small squares. Also cut the spinach, surimi, and cream cheese.
- Then mix all the ingredients.
- To conclude, pour the tablespoon of sesame and it is ready to serve.
Spinach tart
Who doesn’t love cakes? Even the little ones fall into their nets. With this recipe they will not even realize that they are eating vegetables.
Ingredients
For the mass:
- Flour (250 g).
- Butter (200 g).
- One large egg.
- Cold water (20 ml).
- A pinch of salt.
- Two tablespoons of olive oil (32 g).
For the filling:
- Spinach (500 g).
- Cream cheese (150 g)
- Two large eggs and one yolk.
- Three Greek yogurts (375 ml).
- Parmesan cheese (15 g).
- Feta cheese (100 g).
- Ten cherry tomatoes.
- Salt and pepper to taste.
Preparation
- First, pass the flour through a strainer and add the salt.
- Then add the butter with your fingers to give it texture.
- Then add the egg yolk and water to start kneading.
- Preheat the oven to 190 ºC.
- Wrap it in plastic wrap and put it in the refrigerator for an hour.
- Now fill the mold where you will put the cake with oil and put the dough.
- Cover with aluminum foil and bake for 15 minutes.
- Remove the aluminum foil, pour in the beaten egg white and lower the temperature to 180 ºC.
For the filling
- Wash and disinfect the spinach first.
- Beat the cream cheese.
- Mix the cheese with the two eggs and the yolk.
- Then add the yogurts and Parmesan cheese.
- Then add salt and pepper to taste.
- Add the spinach and pour the mixture over the dough.
- Then cut the feta cheese into small cubes and the cherry tomatoes in half.
- Put the feta cheese and tomatoes on top.
- Finally, bake for 30 minutes and enjoy this delicious recipe.
Spinach Gratin
The gratin allows our dishes to acquire a toast on the surface that gives it a unique touch. If, in addition, you combine it with the spinach juice, the result is simply spectacular.
Ingredients
- Two bunches of spinach.
- Two tomatoes.
- ¼ onion.
- Two cloves of garlic.
- Asadero cheese (100 g).
- Tomato consommé.
- Water (125 ml).
- Olive oil (15 g).
Preparation
- The first thing you have to do is blend the tomato with the onion.
- Add one of the garlic, the consommé and the water to form a broth.
- Next, pour the olive oil into a pan, chop the other garlic and the onion.
- After frying the mixture for 4 minutes, add the chopped tomato and cook for 5 minutes.
- Then add the first broth and boil for 5 more minutes.
- In a bowl, pour the sauce and put a layer of spinach with cheese.
- In the same way, add sauce and another layer of spinach and cheese until the container is full.
- Cover with aluminum and put on the stove over low heat so that the cheese melts.
- If you wish, when serving it you can accompany it with rice.
Banana and spinach
The shakes are very good to start the day and have energy for our activities. Banana, meanwhile, is a great source of potassium, which prevents cramps and muscle aches associated with Hypokalemia, according to this research carried out by the Endocrinology and Diabetes department of the Evangelismos Hospital in Athens.
Ingredients
- Banana.
- Two bunches of spinach.
- Almond milk (250 ml).
- Honey (25 g).
- Ice.
Preparation
- First place the banana and spinach in the blender glass and add the almond milk.
- Then add the tablespoon of honey.
- Then beat until you get a creamy and thick mixture.
- Finally add the ice and enjoy.
Ready to delight everyone with your menu?
