Easy Sauteed Spinach
Who love spinach? I have to admit, that I was NOT a spinach fan until just a few years ago. Spinach is an amazing green with numerous health benefits, including quite a punch of protein for a vegetable.
Spinach is not only tasty and nutritious when eaten raw in a salad, but cooked spinach brings way more nutrients to the table.
It’s all about volume. As you know, one cup of raw spinach is a lot, and has 1 gram of protein per serving. However, to get 1 cup of cooked spinach, you will need WAY more than one cup of raw spinach. So…..that 1 cup of cooked spinach has nearly 6 grams of protein, while still having only 74 calories.
But, here’s the real kicker. That same cup of cooked spinach also contains over 4 grams of dietary fiber, 3o% of which is soluble fiber. Soluble fiber is what forms a gel in your stomach, slows down your digestion, helps you feel full and aids in the stabilization of your blood sugar.
So, have I convinced you yet to add some spinach to your meal plan for the week? I sure hope so!
Spinach is also a super source for vitamin K and magnesium.
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Did you know that many people have a magnesium deficiency and don’t even know it? Magnesium is needed to regulate calcium, potassium, and sodium which together all control how our muscles work. That’s why a magnesium deficiency can sometimes show up as muscle pains and cramps. Magnesium deficiency is also been linked to insomnia, mood disturbances, headaches, high blood pressure, and an increased risk for diabetes.
What better reason than that to try this delicious Easy Sauteed Spinach?! It comes together in under five minutes and because it’s sauteed, there is no loss of nutrients in the cooking water!
Easy Sauteed Spinach
- 1 TBSP extra virgin olive oil
- 1/4 C pine nuts
- 1/8 tsp fresh ground nutmeg
- 1/2 tsp kosher salt
- 1/4 tsp fresh ground black pepper
- 3 cloves garlic thinly sliced
- 8 oz fresh organic baby spinach
- Heat olive oil over medium heat in large saucepan
- Add pine nuts and saute for 3-5 minutes, until pine nuts become fragrant
- Add garlic to pan and saute for about 1 minute
- Add spinach to pan, tossing to coat, add salt, pepper and nutmeg
- Lower temp to simmer, cover pan and cook until spinach is wilted. (about 3-5 minutes)
For the most nutrient value, when purchasing spinach, look for leaves that have a vibrant, deep green color and avoid any leaves that already look wilted or have wet, brown spots.
Spinach is known to attract and hold bacteria pretty easily, so it should be washed well. Whenever possible, it’s best to purchase organic spinach as conventionally grown spinach is one of the most pesticide-sprayed vegetable crops there is. According to the Environmental Working Group, most spinach contains a whole host of pesticides, some reports even showing it often has more contaminants that 320 commonly eaten foods.
I sure hope you enjoy this recipe as much as I do and would love to hear what you think about it, so don’t be shy, let me know in the comments!
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