Contents:
- Medical Video: Weight Loss Omelette 4 Ways | Healthy Egg Omelette 4 Ways | Loaded Veggie Omelette
- Spinach recipes that you can try at home
- 1. Saute spinach
- 2. Spinach salad
- 3. Spinach chips
- 4. Spinach spaghetti
- Tips for cooking spinach to keep it fresh
Medical Video: Weight Loss Omelette 4 Ways | Healthy Egg Omelette 4 Ways | Loaded Veggie Omelette
According to the Balanced Nutrition Guidelines in 100 grams of cooked spinach, there are 25 calories, 5 grams of carbohydrates, and 1 gram of protein. For those of you who are pregnant it is very suitable to eat spinach, because these vegetables contain folic acid which is very necessary during pregnancy until later breastfeeding.
In fact, the Centers for Disease Control and Prevention (CDC) prove that spinach is among the most nutrient-rich vegetables. Because, spinach vegetables contain various kinds of vitamins, minerals, and antioxidants that are useful to counteract free radicals. Spinach is even recognized by the National Osteoporosis Foundation as the best vegetable for bones with high vitamin K content.
So, are you ready with a variety of spinach recipes that are guaranteed to be delicious and healthy?
Spinach recipes that you can try at home
1. Saute spinach
Serving: 4 servings
Nutritional content: 41 calories, 2 grams of protein, 3 grams of fat, 4 grams of carbohydrates
Tools and materials:
- 2 tsp of olive oil
- 3 chopped garlic cloves
- 350 grams of spinach leaves
- ¼ tsp salt
- T tsp pepper
- Enough water
How to make:
- Heat olive oil, then saute garlic for one minute.
- Add spinach, then add salt and pepper to taste. Add just a little water and cook with low temperature for one minute.
- Stir until the spinach is slightly wilted and corrects the taste.
- Sauteed spinach is ready to be served.
2. Spinach salad
Serving: 2 servings
Nutritional content: 252 calories, 5 grams of protein, 28 grams of fat, 20 grams of carbohydrates
Tools and materials:
Salad ingredients:
- 100 grams of spinach leaves
- 50 grams of strawberries
- ½ avocado, cut into small pieces
- 2 tablespoons of cheese
- 2 tablespoons of yellow bell pepper
- 2 tablespoons cucumber slices
- 20 grams of walnuts
Sauce ingredients:
- 2 tablespoons of olive oil
- 3 tablespoons of balsamic vinegar
- 2 tablespoons of honey
- 1 tbsp mayonnaise
- Salt and pepper to taste
How to make:
- Mix all the sauce ingredients into a small bowl, then stir until smooth.
- Prepare a large bowl. Add the whole salad ingredients, stir until smooth.
- Add the sauce to the salad. Mix well.
- Spinach salad is ready to be served.
3. Spinach chips
Serving: 1-2 servings
Nutritional content: 83 grams of calories, 5 grams of protein, 5 grams of fat, 7 grams of carbohydrates
Tools and materials:
- 200 grams of spinach leaves
- 250 grams of rice flour
- 50 grams of starch
- 4 cloves garlic
- 1/2 tsp coriander
- 1 cm of turmeric
- 2 pecan nuts
- ¼ tsp salt
- Enough water
- 1 teaspoon of oil
How to make:
- Blend the garlic, pecan, coriander, salt and turmeric.
- Prepare a bowl, then add rice flour, starch and enough water. Stir until the mixture thickens.
- Add the mashed seasoning in a bowl, then add water until it is slightly runny.
- Heat the oil in the pan, then reduce the heat if it's hot. Dip spinach leaves into the mixture, then fry one by one until golden yellow.
- Repeat until the spinach runs out. Then drain.
- Once cool, store spinach chips in a closed container.
4. Spinach spaghetti
Serving: 4 servings
Nutritional content: 185 calories, 7 grams of protein, 10 grams of fat, 17 grams of carbohydrates
Tools and materials:
- 50 grams of chopped tomatoes
- 2 tablespoons of olive oil
- 200 grams of skinless chicken thighs, cut into cubes
- ¼ tsp salt
- T tsp paprika powder
- Sufficient basil leaves
- 200 grams of spinach
- 3 chopped garlic cloves
- 200 grams of spaghetti
How to make:
- Heat olive oil in a skillet over medium heat.
- Add the chopped chicken, then add the salt and paprika powder. Cook until cooked for 5 minutes.
- Add tomatoes, basil leaves, spinach, and chopped garlic. Cook for about 3-5 minutes until the spinach is slightly wilted. Correction of taste, then lift and drain.
- Cook spaghetti until cooked. Drain well.
- Reheat olive oil, then add spaghetti and chicken mixture. Stir until everything is well mixed and cooked. Revise the flavor again by adding a little salt or pepper.
- Lift and serve while warm.
Tips for cooking spinach to keep it fresh
Before cooking spinach, make sure to wash it with running water to shed off the remaining sand on the leaves and roots. Also note the selection of cooking methods so that the nutritional content is not quickly lost.
The best cooking method for spinach is boiled, steamed, and sauteed. But remember, be careful when cooking it with oil, because the texture of spinach is like a sponge that can absorb most of the oil. This is why spinach can be a calorie field if you absorb too much oil.
You can also eat raw spinach as a salad or ingredients to make smoothies. Again, make sure to wash it clean first before using it.
