Spinach
Splendid Facts
| There are three different types of spinach – savoy, flat-leaf, and semi-savoy. |
| It is comprised mostly of water. Raw spinach is 91% water, which is just 5% less than cucumbers. |
| 100 grams of spinach contains 3.57 mg of iron. Iron helps create hemoglobin, which brings oxygen to body tissues. |
| It contains 15 different vitamins and minerals that are crucial for prime health. |
| Liquefying fresh spinach or chewing it into a cream is the absolute best way to consume spinach. This releases beta-carotene stored in the leaves, which enables the body to absorb its nutrients. Half a cup of spinach is one of the five servings of fruits and vegetables that one should eat daily. |
| Packed full of antioxidants that help fight oxidative stress, the spinach helps reduce the damage stress causes. |
| It helps maintain healthy skin, hair, and strong bones, eye health and cancer prevention. Because it is rich in heart-healthy nutrients like potassium, folate, and magnesium, it also helps to lower blood pressure levels. |
| It contains vitamin K1, which is essential for blood clotting. One leaf contains over half of a body’s daily needs. The amount of vitamin K in spinach could interfere with blood thinning medication if eaten in large amounts. |
| In medieval days, artists extracted the green pigment to use as ink or paint. |
| Even though they look nothing alike, spinach is a relative of beets. |
Sources: thefactsite.com/spinach-facts; healthline.com/nutrition/foods/spinach#bottom-line; drfarrahmd.com/2020/03/spinach-and-blood-pressure
Recipe – Garlicky Creamed Spinach
Ingredients
Cream Sauce
1/2 cup raw cashews
1 cup water
1 tsp. white miso paste
1/2 Tbs. nutritional yeast
1 Tbs. lemon juice
1/4 tsp. sea salt or to taste
Spinach
2 Tbs. vegan butter or olive oil
5 cloves or 3 Tbs. garlic, minced
1/4 tsp. red pepper flakes, optional
16-20 oz. baby spinach
Process
Blend all sauce ingredients until smooth. Add butter or olive oil, garlic, and red pepper flakes to a large pot, and bring to low-medium heat. Cook until garlic is fragrant, about 1-2 minutes. Add the spinach, stirring occasionally, until wilted. Add the 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. Serve warm, garnished with caramelized onions or shallots. Delicious served with mashed potatoes and nut loaf.