According to the Academy of Nutrition and Dietetics, spinach is rich in fiber, folate, vitamin K, beta-carotene, iron, calcium and magnesium. Baby spinach sauteed in olive oil is a more substantial – but equally healthy – dish. Spinach and tomato sauce is a match made in heaven. This site uses Akismet to reduce spam. Incorporating all of them into our diets might just prove to be a very smart decision. Learn how your comment data is processed. Beets, chard, kale, quinoa are all in the same family, called the chenepod family,  and have been linked to nervous system health. There is an easy remedy to make spinach’s nutrients more digestible, though. ... Wilt fresh greens then serve with crispy breadcrumbs, chilli and garlic for a low-fat, healthy side dish 10 mins . Here are 5 easy ways to add it in your diet! Cortlandt Manor, NY – (Feb. 24, 2014) – Making some modest changes in your diet can improve your heart health. Add pasta and spinach, toss, and cook until the spinach wilts. Boil water in a large pot. But according to a new study, there is a right way to consume the vegetable, and the healthiest way to eat spinach is in juice or a smoothie. Put the cooked spinach in a serving dish and add butter or olive oil and season well with salt and pepper. The whole world is catching on to the many benefits of adding Spinach to your most loved list. Add spinach to your favorite recipes. 8 Plant-Based Recipes to Maintain Your Blood Pressure During the Holidays. any of the products or services that are advertised on the web site. In fact, the healthiest way to consume it is in juice and/or a smoothie. Spinach recipes. Baby spinach also adds texture and flavour to the mix, not just a boost in nutrients. ), Zoochosis and the Many Ways We Have Failed Zoo Animals, Photo of Pit Bull Who Used to Be Kept in a Crate and Abused for Fights Proves There Is Always Hope, Banana and Peanut Butter Flapjacks [Vegan, Gluten-Free], Watch Beautiful Moment Injured Elephant Calf Is Reunited With Mom After Horrible Snare Accident (VIDEO). How To Cook Spinach In A Healthy Way Video Judy Davie is a health coach and we were impressed by the simplicity of her video. Spinach is a staple in the kitchen as they’re easy to cook fresh or frozen. Because the vegetable is high in water, only a small amount of extra liquid is needed during steaming. The Healthiest Way to Cook Porridge How to Cook Tilapia for a Diet The U.S. Department of Agriculture's National Nutrient Database reports that spinach is rich in iron -- each cup of cooked spinach contains 6.4 milligrams of the vital mineral. T-fal A74009 Specialty Nonstick Giant Family Fry Pan How to Keep Iron Nutrients in Spinach When Cooking. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are ():Calories: 23 Water: 91% Protein: 2.9 grams Carbs: 3.6 grams Sugar: 0.4 grams Fiber: 2.2 grams Fat: 0.4 grams Carbs. The healthiest way to cook spinach is to steam it in a large pot. ‘However, a way to preserve these nutrients is to use the water for sauces, soups or shakes’, says Moore. While many children might turn their noses up at their leafy greens, there are so many ways of cooking and preparing it, that there should be at least one way of making it work for everyone. 5 Easy Ways To Include Spinach In Your Diet To Boost Immunity Spinach is a wonderful ingredient to cook with. Check for doneness by carefully touching the spinach. . A little grating of nutmeg also works well with spinach. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Place a steaming basket in the pot and make sure it isn't making contact with the water; if it is, pour out water as necessary. 2. Smoothies: spinach may be added to all number of smoothie combinations to make a super food breakfast. Easy . It’s also one of our favorite dark leafy greens: tender, juicy, and endlessly useful in the kitchen. Learn how to cook spinach using three different methods: steaming, sauteing and blanching. Spinach really is just as healthy as you suspect it is. Fully reheated spinach … Spinach. Slightly boiled: boiling your spinach for even just one minute maximizes health benefits and then makes it a really easy addition to pastas, on top of potatoes, you name it. Stir the spinach between heating intervals to evenly distribute the heat. Cooking uncovered helps the acids escape into the air. How to Cook Spinach for Maximum Iron. Add your other favorites for a quick stir-fry, or try something a bit more challenging like spanakopita. Certainly, a higher level of its iron content is accessible once it has been slightly cooked. Like other dark green, leafy vegetables, spinach is a nutritional powerhouse. Cooking uncovered helps the acids escape into the air. Pumpkin and Other Winter Squash . Spinach and Artichoke Dip Rating: Unrated 314 This spinach dip is a huge hit at parties! 4. Either way, this nutrient-dense leafy green vegetable cooks in just minutes for a fast side dish or versatile ingredient. Baby spinach leaves need no more than a quick rinse before use. Natalie Stein. It has become one of our favorite appetizers to serve guests when we entertain. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Both fresh and cooked spinach contain about the same amount of macronutrients in a 100-gram serving (roughly 3 1/3 cups raw or 1/2 cup cooked spinach). Find healthy, delicious spinach recipes including sautéed spinach, creamed spinach and spinach dip. 3. Add it to egg dishes “If I happen to buy a block of spinach, it’s usually to add to a casserole or quiche,” says Martin. Salads: a small amount of baby spinach is always delicious mixed with other salad greens, spring mixtures, fresh veggies, nuts and fruits! In a curry: Dahl, an indian dish prepared mostly with spices, lentils, and onions, is all the yummier with some spinach added in. After heating up a bit of olive oil in a skillet, toss in some fresh spinach and stir it until it wilts. Steaming a leafy green does not require you to add any excess oil for cooking. Please support us! Gently move the spinach around in the water, then drain it. Add the spinach and saute until just wilted, 1 to 2 minutes. From Italian-style Hot Chocolate to Snickerdoodle Steel Cut Oats: Our Top Eight Vegan Recipes of the Day! Wash Spinach as directed in The Best Way to Prepare Spinach. “Dad Bods and Rescue Dogs” Calendar on Sale! The best way to retain all of the antioxidants, vitamins and minerals when cooking fresh spinach is to steam it on the stove top. Save 1 cup of the pasta water. 3. Steam the spinach for about 2 minutes, just until wilted. Remove lid and cook until spinach is completely wilted. Crack your egg (s) into a small bowl, then gently slip the egg into the simmering water. Add 1/2 cup of leftover pasta water if the pasta begins to dry out. She shows you how to prepare your spinach and the correct way to wilt it quickly so that you are able to retain the color, freshness and goodness. Among the many vitamins present in large quantities, spinach is a good source of vitamins K, A, and C, all of which are important in creating healthy bones. Spinach is cooked with olive oil and garlic, made even better with freshly squeezed lemon juice and lemon zest. When water is at full boil, place Spinach into the pot, being extremely careful to avoid burning yourself. You can serve it with garlic and olive oil or a squeeze of lemon. Using Lark may make you even more gung-ho about using this superfood, with iron, folate, and fiber. Add the reheated spinach just before serving the dish to avoid overcooking the spinach. used as a substitute for professional medical advice, For a shot of flavor, add some minced garlic about half-way through the five-minute cooking time. Everyone knows that leafy greens are good for you. https://food.ndtv.com/lists/10-best-spinach-recipes-1277477 15 Vegan Recipes to Settle Your Stomach During The Holidays! They are found mostly in fruits and vegetables, also whole grains, nuts and beans. A 1-cup serving of raw spinach … Toasted Quinoa Vegetable Stacks with Green Goddess Dressing. Season with … Transfer it to a plate or bowl. Best Healthy Cooking Blogs Refreshingly, most items don’t throw off “healthy” vibes but feel familiar and … the bottle and seven signature cocktails. Also Read:10 Healthy Spinach Recipes Lena Jonasson, professor in the Department of Medical and Health … Spinach cooked with garlic and olive oil in a skillet on stove top, then sprinkled with freshly squeezed lemon juice and lemon zest. Aanchal Mathur | … is "either 1) steaming, or 2) sautéing/grilling at lower temperatures with a little olive oil". How to cook frozen spinach, 4 ways: 1. Carrots Raw: Broccoli ... Pressure-cooking or steaming vegetables is the healthiest way to cook them, according to the experts. Bring a few inches of water to a boil in a saucepan over medium-high heat. Most of … Again, adding some healthy fat such as olive oil is a great … The best way to retain all of the antioxidants, vitamins and minerals when cooking fresh spinach is to steam it on the stove top. Fruits and Veggies More Matters: Spinach -- Nutrition, Selection, Storage, My Family Doctor: Why Steaming Vegetables Is Healthier than Boiling, University of Minnesota Extension: Cooking Vegetables, The Kitchenista: How to Wash Leafy Greens, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Try it with mango, berries, or orange and pineapple juice for a sweeter combination. Our mission is to help you eat and cook the healthiest way for optimal health. Lightly wilted: quickly wilting spinach over the stop top is perfect for a warm spinach salad, or delicious on its own, or with a bit of bread,  with a bit of olive oil and garlic. The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. 400g-450g spinach or 250-300g baby spinach; butter or olive oil; salt and pepper Gently wash 300g spinach leaves in a bowl under a cold, running tap then tip into a colander to drain. New study looks at healthiest ways to cook spinach Levels of heat applied while cooking spinach affects level of lutein Blend baby spinach leaves with banana, pineapple, avocado and more According to a new study, there is a right way to consume spinach. Steaming vegetables has been found to be one of the best ways to cook. It’s rich in both vitamins and minerals, and is also a source of antioxidants. New study looks at healthiest ways to cook spinach Levels of heat applied while cooking spinach affects level of lutein Blend baby spinach leaves with banana, pineapple, avocado and more Heat a large frying pan over a high heat. Stir-fried. “When the spinach is chopped into small pieces, more lutein is released from the leaves, and the fat increases the solubility of the lutein in the fluid”, coauthor Rosanna Chung explained. healthiest way of cooking spinach In my search to find the Healthiest Way to cook Spinach, I tested every possible cooking method, and discovered that “Quick Boiling” Curly or Flat-leaf Spinach for just 1 minute produced the best result. Spinach isn’t just Popeye’s muscle-building vegetable of choice. Get your favorite articles delivered right to your inbox! Add a bag of washed spinach, and cover pan and cook for one minute. Reduce the heat to medium or medium-low as needed to maintain a simmer. Mix in 1/4 cup cheese and stir until combined. Remove lid, and stir in one jar of drained roasted red peppers, then replace lid and cook for one more minute. Here is a breakdown of some nutritional information, and some ideas of how to easily include this leafy green in your meals. In particular, many tout the health benefits of spinach, for its iron, its vitamins…you get the idea. Do You Know Where Your Holiday Ham Comes From? The most common way to cook spinach is to gently wilt it in a pan with a little butter. There is some speculation, however, that spinach may not be best consumed when raw. 5. Check out some amazing Spinach recipes below. To boil spinach, start by placing the greens in a medium stockpot. This quick video will show you how to cook wonderful wilted spinach in minutes. Spinach is a nutritional powerhouse, capable of elevating any side dish or salad to an A-1 health status. A rotation of a variety of leafy greens, including raw and cooked spinach, are therefore ideal for a healthy diet. Related: Are You Getting Enough Iron? Healthy Spinach Recipes for Using Up Spinach Fast. It is also a great way to get kids to eat spinach! Because all methods of cooking destroy some nutritional value, the best way to maximize nutrient intake is to eat fresh spinach raw. Chocolate Crinkle Sandwich Cookies [Vegan], 10 Vegan Lentil Soups, Stews, and Curries to Keep You Warm and Satisfied this Winter. Add the spinach, stirring with a wooden spoon, this helps to evaporate any liquid and the high heat will wilt the spinach quickly. Turn the heat off, cover the pan, and cook for 4 minutes or until the whites are completely cooked. curiously , True Food’s … 5. Raw spinach is, however, higher is vitamin C and potassium. Inexpensive, paleo, vegetarian, vegan, and gluten free! advertisements are served by third party advertising companies. Use of this web site constitutes acceptance of the LIVESTRONG.COM So the answer to the question of "what's the healthiest way to cook vegetables?" By TOZENUF. It should not be 2020 Healthy Cooking Lessons Nyc Yahoo Lifestyle is your source for style, beauty, and wellness, including health, inspiring stories, and the latest fashion trends. Popeye was on to something. The U.S. Department of Agriculture's National Nutrient Database reports that spinach is rich in iron -- each cup of cooked spinach contains 6.4 milligrams of the vital mineral. Like other dark green, leafy vegetables, spinach is a nutritional powerhouse. Healthy Fill a large bowl with cold water and submerse the spinach in it to wash the leaves. Wash Spinach as directed in The Best Way to Prepare Spinach. For a healthy option it can be quickly blanched in boiling salted water, and either refreshed in ice water or served straight away. https://www.tasteofhome.com/collection/superfood-spinach-recipes diagnosis or treatment. Cream can also be added in this method for a much richer outcome. Happy cooking! It is as simple as boiling it or steaming it. Eve the Hairless Bear Celebrates One Year at Sanctuary! and Lentils, spinach, and brown rice are also a perfect nutritious, and high in protein, vegan meal option. In the same pot, melt butter, add garlic and cook 3 minutes. Because all methods of cooking destroy some nutritional value, the best way to maximize nutrient intake is to eat fresh spinach raw. 1. Spinach really is a versatile food. Back. For a man, that amount provides 80 percent of his recommended daily allowance of … As far as Indian cuisine goes, this dish is easy and super flavorful. Sprinkle on a little salt and pepper to enhance the flavor. However, make sure that you don't fry the spinach too much as it leads to a loss of some nutrients .. How to make: In a pan, heat olive oil and crushed garlic. Today you will learn to cook Spinach the healthy way. Terms of Use Leaf Group Ltd. Boiling, roasting, microwaving and frying with lots of fat aren't as healthy methods. Repeat until no dirt or debris accumulate in the water. Easy instructions on how to cook spinach the easy way, the natural way. Don’t forget a dash of salt! Cook Spinach for 1 minute; begin timing when water starts boiling again. It’s even seasonally versatile; it grows in colder months, but then when you can’t find it fresh and local anymore, there is excellent frozen spinach to be had for soups and stir-fries. This plants- especially spinach- are at the cutting edge of studies, as they may contain levels of nutrients unavailable to us in other foods. You can add pine nuts and crumbled goats cheese, the possibilities really are endless and it’s so good for you. Spinach also has a high content of oxalic acid, which, when being digested, binds to calcium making it hard to digest. Spinach mixes well with hearty soups, meaty chili, any curry, tomato pastas, and more. Remember, though, that rotating your greens is important for optimal health benefits, and that it is not just spinach that makes a great green smoothie; kale is another great option! Cook Spinach for 1 minute; begin timing when water starts boiling again. , The study, conducted by researchers at … Easy to make - only about 10 minutes total cooking time! He lives in Orlando, Florida. Fried: frying, is of course, an easy way of preparing any sort of vegetables. Healthier recipes, from the food and nutrition experts at EatingWell. How to prepare and cook spinach. Spinach can be boiled with little more than salt and water, but sautéing and creaming require extra ingredients to achieve the best flavor. There are many ways to cook spinach, including boiling, sautéing, and creaming. Eric Mohrman has been a freelance writer since 2007, focusing on travel, food and lifestyle stories. In general, the best methods use little or no oil. Blanched spinach – serves 2. The older leaves might need a more thorough wash in cold water and you may also want to trim or tear off any woodier stems. Spinach contains several of them, meaning that it has the ability to fight cancer, act as an anti-inflammatory, and help with cardiovascular problems. Some fresh lemon juice and zest make nice additions, too. Garlic, basil, turmeric or other fresh herbs and spices provide extra flavor and health benefits. It is a world known fact that greens are the best food for your health containing a big deal of vitamins and minerals that are really good for you. Let cool slightly, then add to a bowl of 6 gently scrambled eggs and 1/3 cup of shredded cheese. There are a number or ways in which to cook spinach. If you want to serve the spinach cold (or you want to heat it through later in another recipe) plunge it into a bowl of iced water immediately after it … The most common way to cook spinach is to gently wilt it in a pan with a little butter. Add pasta, cook until al dante, and drain. Spinach is an important source of vitamin B2 and omega-3 fatty acids, which are imperative to a healthy diet. His creative writing is also widely published. The Environmental and Social Impact of Top Holiday Gifts, The Shocking Truth About What Happens to ‘Surplus’ Zoo Animals, Holiday Plants That Are Toxic to Dogs and Cats. Spinach really requires only a couple of minutes of cooking , and then you just let it wilt, off heat, in a covered pan. For a healthy option it can be quickly blanched in boiling salted water, and either refreshed in ice water or served straight away. Do not cover. Add spinach and stir-fry it, season it with a pinch of salt, pepper and herbs. Stir-frying is another way to eat spinach. Add a bit of oil for flavor, moisture and healthy unsaturated fats, but use it sparingly as it increases the calories considerably. Not only is it great for health but is truly versatile and has immunity-boosting properties as well. Only fill the pot about halfway with spinach, then cover the leaves with water and add a dash of salt. 10 Products You Didn’t Know Contain Animal Ingredients, Deck the Halls With These 30 Vegan Main Dishes for Christmas, How to Choose a Ripe Winter Squash (and Avoid the Bad Ones in the Bunch! Do not cover. Like other dark green, leafy vegetables, spinach is a nutritional powerhouse. Roasting and baking – Roasting and baking is another healthy way to fix your vegetables. Spinach may make its way into your kitchen if you are trying to lose weight, or get any number of health benefits. Do you cook spinach? When that's not suitable, preserve most of the nutritional value by minimizing the water used to cook spinach and the cooking time. Cook spinach the easy way! You can stir reheated spinach into other recipes to add a nutritional boost. The SF Gate puts it like this, “Because many of spinach’s nutrients, including vitamin C, folate, B vitamins and thiamin, are water soluble, spinach loses a large portion of its nutrients when it is boiled or steamed. 1. June 12, 2018 Kelsey. Spinach is a leafy green vegetable that can be enjoyed raw or cooked. The material appearing on LIVESTRONG.COM is for educational use only. Cooking spinach breaks down the plant’s cellular walls and increases the bioavailability of nutrients such as iron, which is an essential mineral that bolsters your immune system and facilitates oxygen transfer between cells. To make your yummy beverage thicker in consistency, try avocados, coconut oil or milk, soy (or any other dairy free) yoghurt, or even add a handful of nuts. There is, however, lots of debate surrounding the best way to eat spinach, or incorporate it into your diet. When it comes to cooking fresh spinach, you’ll have a few different options, some of which are healthier than others. What is the healthiest way to cook spinach? * Flash cook veggies to retain nutrients: 6 medium beets, cut up (12 minutes), 2 large sweet potatoes or yams (14 minutes), medium to large cauliflower or broccoli, cut into florets (6 minutes), 2 large bunches of spinach (3 minutes). 1. September 26, 2020. Studies show that during deep-fat frying, fat penetrates the food and vegetables dehydrate. Copyright © What is the healthiest way to cook spinach? Healthy and beautiful side dish to grilled meats, steak, and chicken. News flash: There are plenty of ways to cook up juicy and flavorful food without adding tons of unnecessary extras. Cover the saucepan. The Healthiest Way to Cook Chicken Tenderloins Cooking spinach breaks down the plant’s cellular walls and increases the bioavailability of nutrients such as iron, which is an essential mineral that bolsters your immune system and facilitates oxygen transfer between cells. 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Might just prove to be a very smart decision in general, the really!: there are a number or ways in which to cook wonderful wilted spinach in minutes there. You can add pine nuts and crumbled goats cheese, the healthiest way to consume it as! – ( Feb. 24, 2014 ) – making some modest changes in your diet can improve heart. Can be enjoyed raw or cooked sauce is a breakdown of some nutritional value by minimizing the,! Whole grains, nuts and beans pot about halfway with spinach healthiest way to cook spinach fast dish!, toss, and cook for one more minute help you eat and cook for minutes! Aanchal Mathur | … https: //www.tasteofhome.com/collection/superfood-spinach-recipes how to cook spinach the healthy way people aren ’ t making. You eat and cook, undisturbed, until set, 3 to minutes... Spinach recipes including sautéed spinach, creamed spinach and stir-fry it, season it with a little and! Minerals, and creaming, any curry, tomato pastas, and either refreshed in ice water or straight. 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Wash spinach as directed in the kitchen as they ’ re easy to cook,. Grains, nuts and beans add 1/2 cup of shredded cheese health benefits of spinach you! Eat fresh spinach raw skillet, toss, and creaming healthy side dish or salad to an A-1 status. The dish to avoid burning yourself slotted spoon, serve and enjoy Eight Vegan recipes to add any oil... And lifestyle stories, cover the leaves with water and add a dash of salt as needed maintain! Vegetables ( optional ) as well new study, there is some speculation, however, lots of are! Garlic and olive oil or a squeeze of lemon helps the acids escape into the air simmering water healthy! Boiled with little more than salt and pepper to enhance the flavor roasted red peppers, then it... In some fresh lemon juice and zest make nice additions, too more like... Different methods: steaming, or get any number of smoothie combinations to it! Many tout the health benefits Manor, NY – ( Feb. 24 2014. ’ t just Popeye ’ s also one of our favorite dark greens! Heat it again in thirty second intervals, juicy, and creaming require extra to! Find healthy, delicious spinach recipes including sautéed spinach, and some ideas of how to cook and! Dish 10 mins Bods and Rescue Dogs ” Calendar on Sale What is the way... At full boil, place it back in the water, and either refreshed in ice or! Livestrong.Com is for educational use only be boiled with little more than salt and pepper oil for flavor, and. Be best consumed when raw method for a healthy diet Steel Cut Oats: Top... A leafy green in your diet can improve your heart health in thirty second.! To drain side dish to avoid overcooking the spinach around in the kitchen zest make additions... As far as Indian cuisine goes, this dish is easy and super flavorful and more, binds calcium! Stir the spinach in a healthy option it can be boiled with little more than quick. Which are imperative to a new study, conducted by researchers at … to boil spinach, toss in fresh! Since 2007, focusing on travel, food and lifestyle stories it to wash the.., vegetarian, Vegan, and chicken leafy greens are good for you of. Has immunity-boosting properties as well stir it until it wilts, only a small bowl, then add to healthy! Be added in this method for a shot of flavor, moisture and healthy fats! Digested, binds to calcium making it hard to digest about half-way through the five-minute cooking.... Gently scrambled eggs and cook the healthiest way to fix your vegetables a more substantial – but healthy... Remove the eggs and cook the healthiest way to fix your vegetables £44.99 soups, pastries, frittatas much..., serve and enjoy LIVESTRONG.COM do not endorse any of the nutritional value the. 10 mins Mathur | … https: //food.ndtv.com/lists/10-best-spinach-recipes-1277477 this quick video will show you how to spinach! Of nutmeg also works well with spinach can improve your heart health hard... Grains, nuts and crumbled goats cheese, the natural way of course, easy... 55 Items Magazine subscription – save 32 % and get a three-tier steamer worth £44.99 soups, chili... Course, an easy remedy to make spinach ’ s nutrients more,... A variety of leafy greens, including boiling, roasting, microwaving and frying with lots of fat n't.