Spinach
Along with beetroot, Swiss chard, and quinoa, spinach belongs to the Amaranthaceae family. Foods in this family have been shown to be helpful in protecting the central nervous system, reducing inflammation and delaying the aging process by protecting cells against damage from free radicals.
Spinach originated in ancient Persia but spread to China as a gift from the king of Nepal in the 7th century. In the 11th century, spinach was introduced to Europe.
Dishes made with spinach are often called ‘Florentine’ dating back to 1533, when the queen of France, who was born in Florence, insisted that spinach be served with every meal. The Spanish eventually brought it to the Americas.
Having a Nutrivore Score of 4548, spinach is one of the most nutrient-dense foods available. It is packed with nutrients for bone health such as vitamin K, magnesium, calcium, and manganese, as well as heart-healthy nutrients such as folate, potassium, and vitamin B6. Not only does it protect the heart and bones, it also provides the body with iron, vitamins A, B2, C, E, fiber, protein, copper, and zinc, and is a great source of antioxidant and anti-inflammatory nutrients.
Spinach is a versatile green that is delicious steamed or sautéed, in salads, soups and stews, quiches, smoothies, dips, and as a creamed side dish.
Recipe – Garlicky Creamed Spinach
Ingredients
1/2 cup raw cashews
1 cup water
1 tsp. white or chickpea miso paste
1/2 Tbs. nutritional yeast
1 Tbs. lemon juice
1/4 tsp. sea salt
2 Tbs. vegan butter or olive oil
5 cloves (3 Tbs.) garlic, peeled and minced
1/4 tsp. red pepper flakes, optional
16-20 oz. fresh baby spinach
Process
In a blender, blend together the cashews, water, miso paste, nutritional yeast, lemon juice, and salt until completely smooth. It will be liquidy. To a pan, add the vegan butter or olive oil, garlic, and red pepper flakes, if desired, and bring to low-medium heat. Sauté until garlic is fragrant, about 1-2 minutes. Add the spinach, a few handfuls at a time, stirring as it wilts, adding more until all spinach is used and wilted. Add the cashew cream sauce and bring to a simmer. Continue cooking, stirring occasionally, until the sauce has thickened and the spinach is very tender, about 5 minutes. Adjust lemon juice and salt to taste. Serve warm, garnished with crispy onions or shallots. Delicious served with mashed potatoes and a nut loaf.