Recipes Featuring Spinach

Spinach is high in several plant compounds that may benefit eye health (lutein and zeaxanthin), promote heart health (nitrates), ward off infection and inflammation (quercetin), help prevent cancer (kaempferol, MGDG, and SQDG), and reduce blood pressure levels (nitrates). Popeye was sure onto something!

You can consume spinach fresh or cooked. I recommend starting with one of the recipes linked below.

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Mediterranean Hummus Bowl

Make it a Full Plate Meal: Plate the bowl as directed for a filling meal at lunch or dinner. 

75% water-fiber foods – chickpeas, quinoa, spinach, tomatoes, cucumber, red onion, olives
25% foods – dressing, feta

Red Lentil Pasta with Spinach and Pesto

Make it a Full Plate Meal: Serve your pasta with roasted broccoli and a fruit salad for dessert. 

75% water-fiber foods – spinach, basil, tomatoes, garlic, broccoli, grapes, strawberries, blueberries
25% foods – oil, pine nuts, parmesan cheese

Recipe Note: Use only one tablespoon of olive oil to keep the fat in the recipe manageable.

Sautéed Spinach and Mushrooms

Make it a Full Plate Meal: Use this sauté atop whole grain polenta.

75% water-fiber foods – onion, garlic, mushrooms, tomato, spinach, whole grain cornmeal
25% foods – olive oil

Jerk Salmon Quinoa

Make it a Full Plate Meal: Enjoy your jerk salmon bowl as the recipe directs. If you don't eat fish, use chickpeas or air-fried tofu instead.

75% water-fiber foods – sweet potato, spinach, quinoa, avocado, onion, fresh cilantro, chickpeas
25% foods – marinating sauce, salmon/tofu

Blueberry Spinach Smoothie

Make it a Full Plate Meal: Drink this smoothie for breakfast.

75% water-fiber foods – oats, spinach, blueberries
25% foods – yogurt, milk

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.