Spinach Benefits For Healthy

Monday, January 18th, 2016 - Vegetable

Spinach Benefits For Healthy – Spinach, like many othe leafy greens, is one of these vegetables that mani people hate as children and love as adults. Event if you don’t think that you like spinach, the health benefits of this nutritional powerhouse alone merit another try anda when it’s prepared as a part of delicious meals like these, you may well find that you like it after all !! Spinach Healthy Benefits.

Spinach is an excellent source of mani vitamins, minerals and other nutrients, most notably vitamin C, vitamin K, folate, zinc and selenium, as well as smaller amounts of protein, vitamin E, magnesium, niacinand omega-3 fatty acids, among others. Popeye was on to something, certainly and so were your parents; they weren’t tryng to be mean to you by making you eat your spinach as a child. If any food deserves the title of superfood, spinach certainly fits the bill.Spinach Benefits For Healthy

Spinach is wonderful cooked in a variety of dishes, but like any other vegetable, you’ll get most benefit by eating it raw or very lighty cooked. The following recipes include a few such dishes, but either way, don’t skip (or skimp on) this ultra-nutritious leafy green.

This Recipe Spinach For you and family:

Spinach, Lentil and Bean Curry

Inggredients

  • 4 cups chopped fresh spinach, loosely packed
  • 1 cup cooked kidney beans, drainet and rinsed if using canned
  • ½ cup plain yogurt
  • 2 medium sized onion, diced
  • 3 cloves of garlic, minced
  • 1 piece of ginger, grated or crushed
  • ¼ cup pureed tomatoes
  • 2 tbsp chopped cilantro
  • 2 tbsp canola oil
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp ancho chili powder
  • Salt and black pepper, to taste

Preparation:

Rinse the lentils and place in a small saucepan with water to cover. Bring the lentils to a boil, then reduce heat to low, cover the saucepan and simmer for 20 minutes, or until the lentils are tender and have absorbed most of the water. Drain off any excess water and set aside.

Mix together the yogurt, tomato puree and spices in a bowl and combine well while heating the oil over medium heat in a large, heavy skillet. Add the garlic, ginger and onion and cook, strring regularly until the onion starts to brown. Add the spinach and cook until just wilted, them stir in the yogurt mixture, cilantro and tomatoes. Add the cooked lentils and kidne beans, stir to combine and cook for 3 – 4 minutes or until the lentils and beans are heated through. Remove heat an serve.[pm]

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