Spinach might not be everybody’s favorite, but it is power packed with a lot of goodness!
The rich green color of the leafy veggie highlights any dish, making it a chief in the nutrition department. But if the thought of spinach makes you or your family members roll their eyes, then here is a bit of nudge. After all, I want to set you on your path to health and wellness!
So, tighten up your apron strings, spinach is going to have its moment of crowning glory.
What are the health Benefits?
It is low in fat and cholesterol making it a ‘must-have’ for weight watchers.
Spinach is an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. High fibre content also makes it an effective solution for constipation.
As we all know, most of the women are anemic. Anemia occurs when the body lacks red blood cells (RBC). Spinach helps in increasing our RBC making it an excellent dish for those of us who are anemic.
This spinach also improves the function of the brain and enhances bone health. Thus, those suffering from osteoarthritis or any such bone related problem should look at spinach dishes more often.
Spinach helps with diabetes, and also good for hair, skin, so gulp it up.
Recipes to make spinach more interesting
Let’s get started on how you can enjoy it. There are many creative ways to allow this healthy leaf to return rapidly on your dining table. Here are some selections of tummy happy spinach recipes –
1. Baked Spinach fritters
2 cups cauliflower florets
1 cup oats flour
3 garlic cloves
1/2 onion, roughly chopped
1 and 1/2 cup baby spinach
1/4 cup fresh parsley
1 teaspoon oregano
salt & pepper
Lightly steam the cauliflower florets for about five minutes, until tender. Allow to strain for a few minutes then transfer to a few paper towels and dry thoroughly.
Add the spinach, cauliflower, garlic and parsley in your food processor and pulse, and then set mixture aside in the large bowl with the oat flour. Add the chopped onion to the mixture as well.
Add the seasonings (oregano, salt & pepper) to the bowl and mix all of the ingredients until well-combined.
Preheat the oven to 400°F.
Now, form patties with your oil greased hands and place on a baking tray lined with parchment paper.
Bake in the oven for 25 minutes on each side. They should be a light golden brown when finished. Transfer to a plate and serve with a touch of lemon juice and ketchup.
2. Crispy greens
Drizzle olive oil and a dash of salt on the spinach and put it on the baking tray. Crisp it up. Enjoy the crunch or dip it in hummus. You can crush and sprinkle it on salads. Any which way you bite into these crispy greens, it will be simply yummy.
3. Spinach paratha (flat bread)
Palak / spinach paratha is a delicious and nutritious Indian bread with spinach blended into the dough.
Grind the spinach into a fine paste in your food processor without any additional water. Add the coriander powder, cumin cumin powder, red chili powder, asafetida, turmeric powder, salt to the whole-wheat flour. Add the spinach puree and mix all together, kneading to form a medium-soft, smooth dough and roll out hot paratha. Brush it with some ghee on top and serve with tangy homemade tomato sauce. Adding paneer or tofu to palak will add proteins to your lip-smacking paratha. This healthy wholesome meal goes best with yoghurt too. (Also try out –> Glutenfree Buckwheat Paratha, Paratha Recipe With Fenugreek Leaves)
4. Spinach Raita
Raita is refereed to any yogurt based Indian dip which is usually seasoned and a lot of healthy ingredients are added to it.
Spinach raita is a refreshing and flavorful yogurt based dish made with spiced spinach and curd. It is a great side dish, super simple to make and healthy. It isn’t vegan, it has yogurt but can definitely be made vegan by using non-dairy yogurt!
You can serve spinach raita with pulao, rice, biryani and dal roti. CLICK HERE FOR THE RECIPE
5. Spinach Steamed Cake Or Dhokla
Spinach steamed cake or dhokla is a healthy recipe made with simple ingredients like spinach, yoghurt (dairy /non dairy as per your preference), pigeon peas, green chillies, sugar and fruit salt. Serve this lip-smacking dish with any chutney of your choice and indulge in its tempting flavors. So, don’t wait much and try this yummy recipe and enjoy these tempting flavors with your loved ones. CLICK HERE FOR THE RECIPE
6. Spinach soup
Soups are an all-time superb way to have a hearty, healthy meal and what an awesome dish for you to gobble up your healthy green leaf. Tear up a bunch of spinach into a bowl of creamy soup of mixed veggies. Blitz and give the mixture a boil for just a few minutes. Dash of freshly ground pepper on top and squeeze some lime juice. You will never say no to this super soup. (Also try out –> Guilt-free Asparagus Soup Recipe, Delicious Broccoli Cheese Soup)
7. Palak paneer / spinach and paneer curry
Can you make this recipe vegan? Yes of course, Use tofu (extra-firm please) in place of paneer
To a pot of boiling water, add little salt and then spinach leaves to it. Blanch the spinach leaves for 2 to 3 minutes.
Take them out and put them in ice cold water. This helps the leaves in retaining their green color.
To a blender, add the blanched spinach along with tomato, 3 cloves of garlic, ginger and green chili. Puree to a smooth paste and set aside.
Heat a pan on medium heat. Once hot, add the oil and then add the remaining 2 cloves of chopped garlic. Sauté for few minutes until it starts changing color.
Then add the chopped onions. Cook the onion for 2 to 3 minutes until soft and translucent.
Add in the prepared spinach puree and mix. Also add around 1/2 cup water at the point.
Cover the pan and let it cook for 10 minutes on medium heat. Stir at regular intervals to avoid sticking at the bottom.
Once the spinach is cooked, add the garam masala, turmeric powder, red chilli powder and salt. Mix and cook for 1 minute.
You may also add ½ teaspoon of sugar at this point if you like.
Stir in the paneer or tofu and mix. Let the curry simmer for 3 to 4 minutes.
Switch off the flame; add lemon juice and kasuri methi and mix.
(Also try out –> Healthy Scrambled Tofu Recipe)
8. Amazing chickpeas and spinach salad
This brilliant meal also contains chickpeas. As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases.
Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets
Chop the feta cheese and add with the spinach and chickpeas to a large bowl
Mix the honey, oil, lemon juice and raisins in a small bowl
Add the roasted cumin powder, salt and pepper to the dressing bowl and mix well
Drizzle delicious dressing over the salad.