1 minute read
Spinach
Spinach traveled to the United States with European settlers in the 1700s. By 1806, spinach was a popular vegetable throughout the country.
NUTRITION
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Spinach is a good source of nutrients, such as:
Iron transfers oxygen around the body.
Calcium strengthens your bones and teeth.
Magnesium keeps blood pressure within healthy levels, supports bone health and makes sure the heart is beating normally.
WAYS TO EAT AND COOK WITH SPINACH
This tender lettuce brings freshness and army-green to any dish.
Spinach Quesadilla: Heat ¼ cup water in a large pan over medium heat. Add 6 ounces of fresh, pre-washed spinach and a pinch of salt, and cover. Cook for 5 minutes, until spinach is wilted. Drain water from spinach using a lid to keep the spinach in the pan. Once cool, squeeze out excess water from the spinach. Set aside. Grease a large pan, and warm over medium-high heat. Place 1, 12-inch wheat tortillas within the pan. Evenly spread ¼ cup of shredded cheese over the surface. Add ¼ of the spinach leaves onto the cheese. When the cheese is mostly melted, place 1 spoonful of salsa on half the open tortilla. Fold the other side of the tortilla over the top, creating a half-circle shape. Cook about 1 minute before removing to a plate. Repeat with the 3 more tortillas.
Apple Spinach Salad: In a small bowl, whisk together the dressing ingredients: 2 Tablespoons orange juice, 2 Tablespoons lime juice, 2 teaspoons mustard, 2 teaspoons honey (or maple or sugar), 1/4 teaspoon salt, and 1/8 teaspoon pepper. In a large bowl, combine the ½ cup sliced onion, 8 cups pre-washed, fresh spinach and 1 large apple that’s sliced. Drizzle with your dressing. Toss to coat. Sprinkle with ¼ cup shredded cheddar cheese.
Nutrition Facts Serving size 1 cup
Amount per serving Calories 6.9
Total Fat 0.1g 0% Saturated Fat 0g 0% Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0g 0% Sodium 23.7mg 1% Potassium 167mg 5% Total Carbohydrate 1.1g 0% Dietary Fiber 0.7g 3% Sugar 0.1g Protein 0.9g 2%
Vitamin A 56% Vitamin C 14% Calcium 3% Iron 5% Vitamin D 0% Vitamin B6 3% Magnesium 8% *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
