Spinach is loaded with many nutrients. So it’s no surprise that spinach has a day dedicated to it. Yes, there’s National Spinach Day. and falls on March 26 of every year This leafy green is rarely a favorite of many people, especially children. Despite trying to please, remember Popeye the Sailor Man eating a can full of spinach to grow his superhero strength? Spinach also has many health benefits. Let’s try this spinach recipe and honor this vegetable.
HealthShots connects with Sukanya Poojary, an executive nutritionist at Cloudnine Group of Hospitals in Bengaluru, and she says spinach is one of the healthiest green vegetables.
Health Benefits of Spinach
She says 1 cup of cooked spinach contains 164 grams of water, and this is what makes this green essential for better skin, hair and overall health. Having plenty of water will help keep your skin nourished and hydrated. The remaining 10 percent is made up of carbohydrates and protein, and 100 grams of this vegetable provides only 23 calories, making it a low-calorie meal.
Poojary says you can eat 100g of spinach a day, 2-3 times a week. If eaten in moderation, it helps to lose weight. prevent anemia Reduces the risk of high blood sugar, blood pressure and cancer.
Healthy Spinach Recipes
1. Mongdal spinach soup
It can be given to toddlers as it can be easily eaten. Experts say it’s rich in protein, vitamin A and iron, which help with good eyesight.
raw material
• 1 cup yellow mulberry soaked in water
• Fresh spinach leaves ¼ handful
• Half a tablespoon of turmeric powder.
• Salt
• One tablespoon of ghee.
• pinch of assafetida
way
• Wash and boil chopped spinach and soak with turmeric powder and salt in a pressure cooker. Wait for it to whistle twice to make sure it’s cooked well.
• In a pan, heat the ghee and azaphetida. Then pour boiled spinach dal.
• Mix together and serve hot with toasted bread.
2. Baked Chicken Breast with Spinach
Spinach and chicken are the perfect combination. Because it provides sufficient amounts of protein, vitamin A, calcium and iron.
raw material
• 1 boneless chicken breast
• Cheese 100 g.
• 1 tablespoon sliced garlic
• 2 cups chopped spinach
• 3 tablespoons of olive oil
• Salt as needed.
• ground black pepper to taste
• 1 rosemary
• 1 tsp onion and garlic powder
way
• Make a big hole in the chicken breast and set aside.
• In a mixing bowl add the cheese, chopped spinach, salt and pepper, then mix well and package in a piping bag.
• Fill the chicken breasts with the cheese mixture and refrigerate for 15 minutes.
• In another mixing bowl, add 4 tablespoons of olive oil, onion powder, garlic powder, minced garlic, salt and pepper. Marinate the chicken for 30 minutes.
• Heat a pan and heat 2 tablespoons of olive oil and fresh spring rosemary over low heat.
• Add stuffed chicken breast and cook for 10 to 12 minutes, turning occasionally.
• Serve hot with fresh fruit juice.
3. Oats, spinach and bean sprouts mini uttapam
These uttapams can be eaten at any time of the day.
raw material
• 1 cup rolled oats
• Black gram dal powder 1/4 cup
• 2 teaspoons of green chili
• Salt
• 1/2 cup chopped spinach
• 1 onion chopped
• 3/4 cup mixed bean sprouts
• 1 teaspoon of oil
way
• Take a mixing bowl and add oats, black gram, chili, salt, spinach and 1 ½ cups of water. Mix well. Set aside the dough for about 20 minutes.
• Heat a pan, grease with oil, pour 1 spoonful of flour and make mini uttapam.
• Add chopped onion and bean sprout mixture on top. Cook until golden brown on both sides. then serve
4. Fruit and Spinach Salad
Make your salads healthier by adding fruit to spinach.
raw material
• 1 cup spinach
• 1 orange
• Black seedless grapes.
• Feta Cheese
• 2 tablespoons chopped walnuts
• 1 onion chopped
• 1/4 cup olive oil and vinegar
way
• Take a salad bowl and add spinach, oranges, grapes, cheese, walnuts and onions and mix well.
• Before serving, sprinkle vinegar, olive oil and pepper on top.
Now you know how to prepare healthy and nutritious vegetables for your diet.
