Spinach is high in a number of 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). You can consume spinach fresh or cooked. I recommend starting with one of the recipes linked below.
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Make it a Full Plate Meal: Plate the bowl just as directed for a filling meal at lunch or dinner.
75% fiber foods – chickpeas, quinoa, spinach, tomatoes, cucumber, red onion, olives
25% foods – dressing, feta
Make it a Full Plate Meal: Serve your pasta with a side of roasted broccoli.
75% fiber foods – spinach, basil, red lentil pasta, broccoli
25% foods – oil, pine nuts
Recipe Note: Use only 1-2 Tablespoons of olive oil to keep the fat in the recipe at a manageable level.
Make it a Full Plate Meal: Use this sauté atop whole grain polenta.
75% fiber foods – onion, garlic, mushrooms, tomato, spinach, whole grain cornmeal
25% foods – olive oil
Make it a Full Plate Meal: Enjoy your jerk salmon bowl as directed in the recipe. Don't eat fish? Use chickpeas or grilled tofu instead.
75% fiber foods – sweet potato, spinach, quinoa, avocado, onion, fresh cilantro, chickpeas
25% foods – marinating sauce, salmon/tofu
Make it a Full Plate Meal: Drink this smoothie for breakfast.
75% fiber foods – oats, spinach, blueberries
25% foods – yogurt, milk
Recipe Note: Use low fat milk to keep the saturated fat low in this recipe.