Spinach: Benefits, Harms, Recipes

Spinach is a leafy vegetable that is low in carbs but high in fiber. There are only 23 calories in 100 grams of greens. Spinach is rich in vitamin A, C, K, calcium, folic acid, iron.

Spinach is a leafy vegetable that is low in carbs but high in fiber. There are only 23 calories in 100 grams of greens. Spinach is rich in vitamin A, C, K, calcium, folic acid, iron. These colorful leaves can improve eye health, normalize blood pressure, and even slow down the growth of cancer cells. Eating spinach promotes skin health and immune support.

 

Potential disadvantages of spinach include high calcium and oxalate content. People with a high risk of kidney stones should limit it. In addition, the vitamin K1 found in spinach may reduce the effectiveness of blood thinners.

Spinach is a versatile ingredient in the kitchen. It can be consumed fresh, canned or frozen. It is good in appetizers and salads, first and hot dishes, pastries and drinks, and is also often used in desserts.

Here are just a few cool ideas for spinach dishes.

Smoothie with spinach

 

This drink is a real vitamin bomb, so be sure to take note of the recipe.

You will need:

Spinach - 1 bunch; Avocado - 1 pc.; Apple - 1 pc.; Kiwi - 1 pc.; Vegetable oil - 1 tsp; Honey - 1 tsp; Water - 250 ml.

 

To make a smoothie, wash and dry the spinach, peel the avocado, apple and kiwi. Put everything in a blender bowl. Add honey, a little vegetable oil and pour in water. Whip all the homogeneities and serve.

Vegetable appetizer with eggplant, tomatoes and spinach

 

Great light snack.

Ingredients:

Spinach - 1 bunch; Eggplant - 1 pc.; Bulb - 1 pc.; Tomato - 3 pcs.; Vegetable oil - 2 tbsp. l.; Salt, pepper, garlic - to taste.

 

Heat the vegetable oil in a frying pan and fry the chopped onion until translucent. Add chopped eggplant and fry for 12-15 minutes until soft. Remove the skin from the tomatoes, chop the pulp and place in a pan. Add spinach, salt and spices.

 

Simmer over medium heat for 5 minutes until fully cooked. Serve both warm and cold.

Beef liver with spinach and vegetables

 

Required Ingredients:

Spinach - 1 bunch; Beef liver - 350 g; Bulb - 1 pc.; Carrots - 1 pc.; Vegetable oil - 2 tbsp. l.; Salt and spices - to taste.

Clean the liver, rinse thoroughly, soak for half an hour in cold water. Then cut into small pieces and put in a frying pan with hot oil. Fry for 5 minutes on all sides. Then add chopped onions and medium pieces of carrots to the pan. Salt and pepper to taste, simmer over medium heat for 20-25 minutes until the liver is soft.

 

If necessary, you can pour in a little water. At the end, add chopped spinach and some garlic for flavor. Stir, after a minute, remove the finished dish from the heat.

Spinach soup with egg

 

Incredibly bright and appetizing color will surely attract not only adults, but also kids. You will need:

Spinach - 2 bunches; Bulb - 1 pc.; Egg - 1 pc.; Vegetable oil - 1 tbsp. l.; Salt and spices - to taste.

 

Hard boil an egg, cool and peel.

Chop the onion and fry in vegetable oil in a small saucepan until golden brown. Add chopped spinach and simmer for a couple of minutes. Pour in a couple of glasses of water, bring to a boil. Salt, add your favorite spices. Boil for just another minute and remove from heat. Puree the soup using an immersion blender. Before serving, add the diced egg.

Light salad with spinach and avocado

 

In a hurry, you can cook a healthy and tasty green salad.

Ingredients:

Spinach - 1 bunch; Avocado - 1 pc.; Boiled egg - 1 pc.; Olive oil -1 tbsp. l.; Lemon juice - 1 tbsp. l.; Salt, spices, herbs - to taste.

Boil the egg, cool, peel and cut into 4 parts. Wash and pat dry the spinach and place on a serving plate. Send the peeled and thinly sliced ​​avocado pulp there. Lay out the eggs. Salt, pepper to taste, drizzle with lemon juice and olive oil.

spinach biscuit

 

An incredibly original and very tasty biscuit can be baked just for tea, or used as a base for a cake.

We will need:

Egg - 4 pcs.; Sugar - 1 cup; Flour - 1 cup; Spinach - 1 bunch; Salt - 1 pinch; Vegetable oil - 1 tsp.

 

First, put the spinach in boiling water for a couple of minutes. Then dry and transfer to a blender. Grind into puree. Beat eggs with sugar and a pinch of salt until fluffy. Add spinach puree and sifted flour. Gently knead into a smooth dough. Put it in a greased form and bake a biscuit at a temperature of 180 degrees for about half an hour until golden brown.

Cut the cooled biscuit in two lengthwise, soak in syrup (warm water with sugar) and brush with whipped cream with mascarpone and sugar.

Spinach is versatile, healthy and surprisingly tasty. If you still do not use it in your daily menu, we definitely recommend it!