The Wonder Vegetable: Let’s Spin with Spinach Benefits

There is a reason Popeye, the sailor man depended on this wonder vegetable. Spinach packs in loads of nutrients and yet is easy on the pocket.

Here are the healthy benefits of spinach why your little one should be having them: 

• Iron-rich: Spinach is known for its high iron content, important to protect against anemia. 

• Strengthens bones: It is difficult to find vegetables richer in Vitamin K than spinach. One cup of raw spinach has 181% of the daily requirement of Vitamin K, important for maintaining bone health. 

• Protects against asthma: Spinach is high in beta carotene, which in turn protects against asthma. 

• Improves vision: Spinach contains a nutrient called lutein, which protects us from various eye diseases and improves vision. 

• Helps in digestion: Being high in water content, spinach prevents constipation and promotes a healthy digestive tract.  

• Excellent for hair and skin: Spinach has large amounts of Vitamin A which keeps the hair and skin well moisturized. 

• Prevents cancer: The high flavonoids content in spinach has the ability to protect the body against cancer. 

• Prevents obesity: Spinach is high in water content and fiber and hence, helps in keeping a check on the body weight. 

How do you include this wonderful food in your diet? Worry not, we have some recipes listed down for you. The best part: spinach combines very well with cheese. We all devour a little bit of cheese in our food, isn’t it? 

Cheese and Spinach muffins

Ingredients: 2 tablespoons butter, 1 onion, 1 garlic clove, 2 eggs, 1 cup shredded cheese, 2 cups chopped spinach leaves, ¼ tsp salt. 

Method: Preheat oven to 350 degrees. Melt butter in a pan and sauté finely chopped onions and garlic until tender. Whisk eggs in a bowl and add shredded cheese. Stir in the spinach, salt and onions and garlic mixture. Pour the mixture into greased muffin cups. Bake for 20-25 minutes until the muffins are golden at the top.

Spinach pasta

Ingredients: 2 cups spinach leaves, 1 cup pasta of choice (penne/fusilli/bow), 1 garlic clove, 1 onion finely chopped, ¼ tsp pepper, ½ tsp oregano, salt to taste, 2 tablespoons olive oil, ½ cup grated cheese. 

Method: Add pasta to a large vessel, add 3 cups water, 1 tsp olive oil, salt, and cook till al Dente. Strain and keep aside. Blanch the spinach leaves and puree in a blender. Add olive oil to a pan and sauté onions and garlic. Add spinach puree and cook for a few minutes. Add the cooked pasta, pepper, oregano, and salt.  Let it all simmer for a few minutes to infuse the flavours. Add grated cheese!

Spinach Parantha

Ingredients: 1 cup spinach leaves, whole wheat flour, water, salt. 

Method: Blanch spinach and blend spinach into a smooth puree. Use this puree instead of water to knead parantha dough. Make paranthas and serve with butter. 

Spinach and carrot rice

Ingredients: 1 cup chopped spinach, ½ cup grated carrot, 2 cups cooked rice, 1 tbsp butter, ½ tsp cumin seeds, ½ cup finely chopped onions, ½ tsp chili powder, salt to taste. 

Method: Heat butter in a pan, add cumin seeds. When they crackle, add onions and sauté for a minute. Add carrots and spinach and stir for another 2 minutes. Add the rice, chili powder, salt, and combine. Cook for a minute and done!

Spinach corn sandwiches

Ingredients: 2 tbsp. butter, ½ cup sweet corn, ¼ tsp pepper powder, 1 cup chopped spinach, 1.5 tbsp all-purpose flour, ¼ cup + 2 tbsp. milk, ½ tsp Italian seasoning, ¼ tsp chili flakes, 4 bread slices, 1-2 cheese slices. 

Method: Heat the butter in a skillet, add corn and pepper and sauté for a minute. Add spinach and cook till they wilt. Add all-purpose flour and sauté. Add milk, seasoning, and chili flakes. Stir for 2 minutes till the milk dries up. Spread the mixture on bread slices, top with cheese, and toast the sandwiches till golden brown from both sides. Enjoy!

So, go ahead try these at home and make spinach a hit with your kids!

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