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Spinach Veggie Wraps

1 1/2C Brown Rice – cooked

3 Tbsp – Ranch dressing (My Dairy Free Recipe Here)

3 Tbsp Hummus

2 Tortillas (I use Gluten Free Tortillas OR use dinosaur kale!)

1/2C Baby Spinach – Cleaned and stemmed

1/2C Carrots – shredded – I use my peeler

1/2C Cucumber – seeded & cut into sticks

1 Green Onion – chopped Read the rest of this entry


Vegan “Minestrone” Soup

1 Tbsp Coconut Oil1 10 ounce package frozen Spinach – (4 cups raw)

3C Cooked Great Northern Beans – (1 1/2 14oz cans, no salt added)

3C Cooked Kidney Beans – (1 1/2 – 14oz cans, no salt added)

3 Cloves Garlic – Minced

2C Carrots – diced small

2C Onion – diced small

2C Celery – diced small

2C tomatoes – seeded & diced small (1 – 14oz can no salt added)

2C Zucchini – diced small, peeling is optional

2 medium Potatoes – scrubbed well, diced small – peeling optional

1 Tbsp dried Parsley

1 Tbsp Sea Salt

Fresh Ground Pepper to taste

1/2C Red Wine

Veggie Stock or Water for thinning – if stock is used do not add salt until the end of cooking & taste test) Read the rest of this entry

Spinach and Strawberry Salad

1C packed Baby Spinach
5 medium Strawberries – hulled, halved and sliced thin

1/4 of a small Red Onion – sliced thin

1/4C raw Walnuts – leave whole or chop to your taste

1 1/2 Tbsp Balsamic Vinaigrette (recipe link here)
Toss all ingredients and enjoy! The best kind of directions!

*An alternative for this recipe is to warm the balsamic vinaigrette before putting it on the salad.

Spinach and Pistachio Pesto

1 10oz package of Frozen Spinach1 1/2C Pistachios – shelled

1C Fresh basil leaves

2/3C Olive Oil

1 tsp Sea Salt

Water optional for thinning out
1. In a food processor combine spinach, pistachios, and basil and blend until everything is finely chopped.

2. With the processor motor running on low speed, slowly drizzle olive oil through the oil slot or the feed tube until the mix is thick but smooth.

3. Add salt and mix in enough water to thin to a consistency that you like.

This is great on wraps or sandwiches, as a dip for veggies and chips or on your pasta and spaghetti squash.

Beneficial Foods 1.4 – Spinach

Spinach is thought to have originated in ancient Persia and later introduced to India and China then made it to Europe around the middle ages and travelled with Catherine de Medici from Florence to France when she married King Henry II. When you hear “a la florentine” in a recipe it is a nod to Catherine who is said to have loved spinach so much that she brought her own chefs from Florence to prepare it for her.(3)
Spinach is a cool season crop that loves the early spring and late summer and fall seasons. It tends to grow in sandy soil and pests love it, so there tends to be a healthy dose of pesticide sprayed on the spinach crop. So buy organic when you can, and always wash the spinach you are going to consume very well, even if you buy it in a bag that says “washed and ready to eat.” (3,4)

There are so many reasons to love spinach, it has many health benefits and is very versatile, it can be used in hot and cold dishes to great delight.

Spinach contains so many amazing nutrients such as:

Fiber – 2 grams (g) – 17% DV

Omega 3’s – 138 milligrams (mg) – 7% DV

Vitamin A – 469 Micrograms (mcg) – 105% DV

Vitamin B1 – 14% DV

Vitamin B2 – 32% DV

VItamin B3 – 6% DV

Vitamin B6 – 26% DV

Vitamin C – 24% DV

Vitamin E – 2 mg – 25% DV

Vitamin K – 987% DV

Beta Carotene – 5626 mcg

Riboflavin – .189 mg

Folic Acid – 194 mcg

Calcium – 99 mg – 24%DV

Iron – 2.71 mg – 36% DV

Zinc – .530 mg – 12% DV

Copper – .130 mg – 34% DV

Manganese – .897 mg – 84% DV

Selenium – 1.0 mcg – 5% DV

Folate – 66% DV

Magnesium – 39% DV

Choline – 8% DV

Potassium – 24% DV

Phosphorus – 14% DV

Coenzyme Q10

It also contains only 15 calories, 2g of protein 11% DV, 2g carbs, 45mg sodium. All g, mg, and mcg are based on a one cup serving of cooked spinach. Daily value (DV) percentages are based on 1 cup raw spinach. (1,5,6)

Crazy Nutrient power!!

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