Spinach In 5 Different Recipes
Spinach is a vegetable grown for its nutritious and acquired leaves . They consist of water, fat and carbohydrates.
They are rich in vitamins A and C, minerals and fibers, especially in the stems. They provide energy and a small percentage of healthy fats.
We generally find two types of spinach: the summer variety, which is smoother and more delicate, and the winter spinach, with more rounded leaves. Thanks to this alternation we can enjoy spinach all year round.
Benefits of spinach
There is sufficient evidence regarding the health benefits of vegetables. Spinach, in particular, is recognized as a functional food in various studies due to its varied nutritional composition, which includes vitamins and minerals, phytochemicals and bioactive substances.
At the same time, these qualities make them one of the favorite foods for achieving greater well-being. Other benefits of their consumption include:
- They promote the transport of oxygen from the lungs to the rest of the body, thanks to their supply of iron, as stated in this research conducted by the Complutense University of Madrid.
- They help you lose weight, thanks to the low calorie content and the feeling of satiety, as stated by this study carried out by the Pennington Biomedical Research Center .
- They improve intestinal transit thanks to the contribution of fibers.
- They provide energy and vitality.
- They reduce the risk of cardiovascular disease thanks to their antioxidant properties.
- They are rich in folic acid.
What are you waiting for to include them in your diet on a regular basis? Take a look at the following recipes!
Spinach cream
If you don’t have much time to cook, then write down this recipe. Spinach cream is not only easy to make, but also tasty and nutritious
Ingredients
- 1 onion.
- 1 bunch of spinach.
- 2 tablespoons of butter (40 g).
- 5 cups of chicken stock (1250 ml).
- Spreadable cheese (200 g).
- Salt and pepper (to taste).
Preparation
- First, slice the onion, then sauté it in a pan with a little butter.
- Then, when the onion begins to brown, add the well washed spinach.
- Next, cook until they take on a dark green color.
- Then, puree everything in a blender, add the chicken broth and cream cheese. Blend for a few moments.
- Then, add salt and pepper to taste.
- Finally, put the cream back to heat for another 5 minutes.
Surimi salad with spinach
Surimi undoubtedly contains a lot of protein, as this study confirms, as well as adding an exotic touch to salads.
Ingredients
- 5 sprigs of spinach.
- 3 sticks of surimi.
- Creamy cheese (100 g).
- 1 mango.
- 1 tablespoon of sesame seeds (10 g)
Preparation
- First, carefully wash and disinfect the spinach.
- Then, cut the mango into cubes, spinach, surimi and cream cheese.
- Then, mix all the ingredients.
- Finally, finish with a spoonful of sesame seeds: the dish is ready.
Savory spinach pie
Who doesn’t love quiches? Even the little ones can’t resist the temptation and don’t even realize they are eating vegetables.
Ingredients
For pasta:
- Flour (250 g).
- Butter (200 g).
- 1 large egg.
- 2 tablespoons of cold water (20 ml).
- 1 pinch of salt.
- 2 tablespoons of olive oil (32 g).
For the stuffing:
- Spinach (500 g).
- Creamy cheese (150 g).
- 2 large eggs and one yolk.
- Greek yogurt (375 g).
- 1 tablespoon of grated Parmesan cheese (15 g).
- Feta cheese (100 g).
- 10 cherry tomatoes.
- Salt and pepper (to taste).
Preparation of the dough
- First sift the flour and add the salt.
- Then, add the butter cut into small pieces and start working the dough with your fingers for a few moments.
- At this point add only the egg yolk and water and start kneading.
- Preheat the oven to 190º.
- Then, wrap it in plastic wrap and let it rest in the fridge for an hour.
- Cover the pan with parchment paper or grease it with oil. Lay down the pasta.
- Cover it with aluminum foil and bake in the oven for 15 minutes.
- Then, remove the aluminum foil, pour in the whipped egg white and lower the temperature to 180º.
Preparation of the filling
- First of all, wash and disinfect the spinach.
- Then, blend the cheese.
- Add the eggs and yolk.
- Then, add the yogurt and Parmesan.
- Salt and pepper to taste.
- Add the spinach, mix and arrange this filling on the semi-cooked pasta.
- Next, cut the feta into cubes and the cherry tomatoes in half.
- Then, arrange them on top of the cake.
- Finally, proceed with cooking the cake for another 30 minutes.
Recipe for spinach au gratin
The gratin gives an appetizing touch to our dishes. If we add the juice of the spinach to this, the result will be spectacular.
Ingredients
- 2 bunches of spinach.
- 2 tomatoes.
- ¼ of onion.
- 2 cloves of garlic.
- Mozzarella (100 g).
- A couple of tablespoons of ready-made or homemade tomato purée.
- ½ glass of water (125 ml).
- 1 tablespoon of olive oil (15 g).
Preparation
- First, blend one of the two tomatoes with the onion.
- Then add a clove of garlic (if you like), the tomato purée and the water, to form a thick broth.
- Grease a pan with a tablespoon of olive oil, fry a clove of garlic and a little onion.
- Add the other diced tomato to the pan. After frying it for 4 minutes, stir in the broth. Let it cook for another 5 minutes.
- Then, add the first broth and let it cook for another 5 minutes.
- Put the sauce in a pan and place a layer of spinach and mozzarella on top.
- Then, add a little more sauce and another layer of spinach, until the pan is full.
- Then, cover with aluminum foil and heat everything in the oven at a low temperature, to allow the cheese to melt well.
- Finally, if you prefer, you can accompany this cream with rice.
Banana and spinach smoothie
Smoothies are an ideal way to start the day with the right energy boost. Banana, on the other hand, is an important source of potassium, which avoids cramps and muscle pains related to hypokalemia, as stated by this research carried out by the Evaneglismos Hospital in Athens.
Ingredients
- 1 banana.
- 2 bunches of spinach.
- Almond milk (250 ml).
- Honey (25 g).
- Ice.
Preparation
- First, blend the banana, spinach and almond milk.
- Then, add the spoonful of honey.
- Then, continue to blend until you get a thick and homogeneous cream.
- Finally, decorate with some ice cubes and serve.
Are you ready to delight everyone with these recipes?
