Food of the Week

Spinach
  • 1 Cup of Spinach has more than 100% of the needed daily intake of Vitamin A which give our skin a healthy glow as week as helps protect our bodies against infection
  • 1 cup of cooked spinach has well more than 100% of our RDA of Vitamin K which is essential to the density and strength of our bones
  • Spinach contains important antioxidants, such as Vitamins A, E and C as well as some minerals such as manganese and zinc. These antioxidants fight off the onset of osteoporosis and high blood pressure
  • The Vitamin K found in Spinach helps produce an essential fat which surrounds the Myelin Sheath around our nerves, promoting a healthier nervous system
  • The flavonoids found in Spinach have powerful anti-cancer benefits
  • Spinach has only a small amount of calories 1 cup of raw spinach has 7 calories and 1 cup of cooked Spinach has 41 calories
  • 1 cup of spinach has about 1/5 of the recommended daily value of potassium which helps keep our blood pressure under control and also helps maintain a healthy amount of electrolytes in our body
  • Spinach contains lutein, which is a natural pigment in Spinach. When eaten, the nutrient accumulates in the retina of our eyes and acts as an antioxidant, preventing the damage free radicals cause
  • Choose spinach with dark green leaveswith no yellowing at the base of the plant. The darker the leaves the more nutrient rich they are.

Sauteed Spinach with Pine Nuts & Golden Raisins


Ingredients:

2 teaspoons extra-virgin olive oil
2 tablespoons golden raisins
1 tablespoon pine nuts
2 cloves garlic, minced
1 10-ounce bag fresh spinach, (see Ingredient note), tough stems removed
2 teaspoons balsamic vinegar
1/8 teaspoon salt
1 tablespoon shaved Parmesan cheese
Freshly ground pepper, to taste
Directions:
Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add raisins, pine nuts and garlic; cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Remove from heat; stir in vinegar and salt. Serve immediately, sprinkled with Parmesan and pepper.

Nutrition Per serving:

158 calories; 9 g fat (2 g sat. fat, 5 g mono); 2 mg cholesterol; 16 g carbohydrates; 6 g protein; 4 g fiber; 310 mg sodium; 804 mg potassium


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