Super versatile green leafy vegetable, Spinch or Palak is packed with essential nutrients which delights your taste buds with its deliciousness.
Winter is coming, with it comes a reward of fresh and vibrant vegetables! Fellow veggie lovers, we came with amazing nutritional values, health benefits, and creative spinach recipes that will transform this leafy green from a side dish to the star of the show.
Let's begin with the nutritional values of spinach. Consumption of one cup of raw spinach can provide you with 0.86 g of protein, 29.7 mg of calcium, 0.81 g of iron, 24 mg of magnesium, 167 mg of potassium, 141 micrograms (mcg) of vitamin A, 58 mcg of folate. Moreover, spinach contains vitamin K, fiber, phosphorus, and thiamine. Spinach is a good source of phytochemicals like lutein, kaempferol, nitrates, quercetin, and zeaxanthin.
The nutritious leafy, green vegetable provides minerals and vitamins that can offer a wide range of benefits.
Diabetes Management: The antioxidant alpha-lipoic acid, found in spinach, lowers blood glucose levels, increases insulin sensitivity, as well as prevents oxidative damage for diabetic patients.
Cancer Prevention: The chlorophyll found in spinach has anti-cancerous properties.
Asthma Management: Loaded with vitamin C, vitamin E, and beta carotene, spinach is effective against asthma or any respiratory diseases.
Lowering Blood Pressure: High potassium content in spinach may help reducing high blood pressure.
Bone Health: Vitamin K consumption is crucial for bone health as it improves calcium absorption. Loaded with vitamin K, spinach can improve your bone strength.
Improved Digestion: Enriched with fiber and water, spinach prevents constipation as well as promote a healthy digestive system.
Healthy Skin & Hair: Suffering from dermatological issues? Consume more spinach as it improves oil production in the skin to moisturize both skin and hair. When this oil cannot come out, it causes acne. Additionally, Vitamin A and C, found abundantly in spinach improves skin health. Hair loss caused by iron deficiency can also be solved by regular consumption of spinach.
Let's admit it- the traditional spinach recipes can sometimes become mundane. So, it's time to become creative and explore different ways to enjoy this nutritious gem. From incorporating spinach into smoothies and wraps to adding it to pasta dishes and soups, there are endless possibilities.
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Most Common Recipes: Palak Paneer, Aloo Palak, Palak Dal, Palak Paratha, Palak Pakora, Palak Rice, Palak Soup, Spinach Raita, Palak Mushroom Curry are the common dishes prepared with spinach. Following are some unique recipes.
Strawberry Spinach Salad with Poppy Seed Dressing: The sweetness of the berries perfectly complements the earthy spinach, while the creamy dressing ties it all together.
Spinach Smoothie: Start your day with a vibrant green power boost! This smoothie blends spinach with avocado, banana, and lime for a refreshing and nutritious drink.
Spinach Banana Pancakes: These pancakes are surprisingly light, fluffy, and tasty. Add spinach for boosting vitamin content as well as keeping the pancake moist. Add some fresh fruit and maple syrup for a healthy breakfast.
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Spinach & Strawberry Muffins: The subtle spinach flavour pairs amazingly with fresh strawberries and a hint of lemon zest. These muffins are simply perfect for a quick snack or a grab-and-go breakfast.
With your creativity, you can transform spinach into an extraordinary culinary delight to excite your palate as well as nourish your body this winter.
Spinach contains high level of dietary oxalate, which might cause issues for people suffering with kidney stone related problems. Moreover, if you are consuming blood-thinners like warfarin, you must consult with an expert before starting spinch consumption. The high concentration of Vitamin K often interferes with metabolism of such medicines.
