Recipes with spinach that you must include in your diet - Green Health Tips - Health & Fitness News Recipes with spinach that you must include in your diet | Green Health Tips - Health & Fitness News

Recipes with spinach that you must include in your diet

Spinach contains an antioxidant, alpha lipoic acid, which reduces glucose levels and the changes generated by stress Spinach is a herbaceou...

Spinach contains an antioxidant, alpha lipoic acid, which reduces glucose levels and the changes generated by stress

Spinach is a herbaceous plant belonging to the amaranth family, cultivated as a vegetable. It is originally from Persia, it was the Arabs who introduced it to Spain. Currently it grows in coastal zones and temperate lands.

It is considered a vegetable with nutritional characteristics, properties and benefits that keep the body healthy. Among its properties stand out:

  • It is a low calorie food .
  • It has high concentration of vitamin A, B9, K and folic acid.
  • Contains iron, calcium, phosphorus and magnesium.
  • In addition to flavonoids, carotenoids and high potassium content.

 

Benefits

Recipes with spinach that you must include in your diet

 

  • It prevents diseases in the eyes.
  • It strengthens the immune system’s defenses.
  • Promotes the state of the skin and mucous membranes.
  • It is recommended during pregnancy and lactation because it contains folic acid.
  • Allows blood to clot properly.
  • It is beneficial to the state of the bones.
  • Improves digestion.

What do you expect to consume them? Here are some recipes to prepare spinach. Remember that in the kitchen everything is worth and do not be afraid to add this vegetable because it combines with everything.

Spinach Lasagna

Recipes with spinach that you must include in your diet

If you want to surprise the diners and also make a saucer rich in nutrients, lasagna is your best choice.

Ingredients

  • Lasagna plates (250 g)
  • Spinach (200 g)
  • Laminated mushrooms (300 g)
  • 2 cloves garlic
  • 1 onion
  • 3 tablespoon olive oil (45 g)
  • Salt and pepper to taste
  • 1 glass of white wine (150 ml)
  • Melting cheese (150 g)
  • 1 green pepper
  • Ketchup
  • Bechamel sauce

Preparation

  • To begin put to cook the lasagne plates in a pot and add a little salt.  
  • Similarly cook the spinach for 3 minutes and drain.
  • While the pasta is cooked, peel and chop the garlic cloves.
  • Then pour the tablespoon of olive oil into a frying pan and sauté the garlic.
  • Then add the spinach and salpimenta to taste.
  • In another frying pan pour the other spoonful of olive oil, place half chopped onion and add the mushrooms, when sewed empty the glass of white wine.
  • Maintain in the fire until it evaporates and salpimenta to the taste.
  • Now prepare another sofrito with the last spoonful of olive oil in the pan and add the rest of the onion with the chopped pepper.
  • Then pour the tomato sauce and also salpimenta to taste.
  • Then place the lasagne plates on a tray, cover with a layer of mushrooms and another layer of plates.
  • Similarly place the spinach and put a layer of plates back.
  • Put the pepper sauce and place another layer of plates.
  • Pour the béchamel sauce and the cheese to melt.
  • Finally bake at 200 degrees for 20 minutes. Ready!

Spinach and strawberry salad

Recipes with spinach that you must include in your diet

A rich salad is always indispensable to accompany your dishes. This delicious blend will surprise you by the sweet and sour combination of strawberries and spinach that will delight your palate.

Ingredients

  • Spinach (250 g)
  • Strawberries (200 g)
  • Goat cheese (250 g)
  • Walnut (100 g)
  • The juice of 4 lemons (40 ml)
  • 1 tablespoon olive oil (15 g)
  • Salt and pepper to taste

Preparation

  • First wash the spinach and strawberries very well.
  • Then split the nuts and strawberries in half.
  • In the same way cut the cheese into small pieces.
  • Subsequently in a bowl pour all the ingredients.
  • In another small bowl add the olive oil, the juice of the lemons and salpimenta to taste to make a vinaigrette.
  • To finish it pour the vinaigrette into the ingredients and enjoy your salad.

Sauteed spinach with ham

Recipes with spinach that you must include in your diet

There are many who flee when it comes to consuming green vegetables. However if you combine them with other foods you will not even notice that there are spinach on your plate. The egg and ham are good companions to start the day but the spinach will give you the energy you need.

Ingredients

  • 1 kg of spinach
  • Ham (200 g)
  • 4 cloves garlic
  • 1 tablespoon olive oil
  • Salt
  • 4 eggs

Preparation

  • To begin, pour the olive oil in a frying pan and sauté the whole unpeeled garlic.
  • Then add the spinach and add salt to taste.
  • Then simmer for 10 minutes.
  • Then add the ham and stir slowly for 5 more minutes.
  • Finally pour the 4 eggs beaten and ready to serve.

So, which one are you going to start with?

 

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