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Nourishments-Punching Up Nutrition With Spinach

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Nourishments—

Punching Up Nutrition With Spinach

By Nancy K. Crevier

It looks like Popeye the sailor man was not too far off the mark when he declared, “I’m strong to the finish when I eats me spinach.” Like many leafy greens, spinach is a power house of vitamins.

Spinach is undeniably one of the riches sources of vitamin K, providing more than 1,000 percent of the vitamin’s daily requirement in just one cup of cooked leaves. Vitamin K is important for bone health. Combined with the high amounts of calcium and magnesium found in this green, spinach is a bone-building, fat-free alternative to drinking milk.

Looking for anti-oxidants to reduce free radicals in the body that contribute to incidences of cancer? Vitamins A and C offer plenty of protection in that department and wouldn’t you know it? Spinach is rich in vitamins A and C. 

Working its way through the vitamin alphabet, spinach is a decent source of B vitamins, but an especially good source of vitamin E. Vitamin E boosts the immune system, aids in DNA repair, enhances the metabolic processes, and is thought to slow the decline of mental function.

Last, but not least, one cup of cooked spinach provides 65 percent of the daily value of folate and more than 35 percent of the daily value of iron.

It is not necessary to cook spinach, though, to reap its benefits. Even raw, this vegetable remains an excellent source of vitamins in a very palatable form.

Granted, the liquid goop that Popeye gulped from the can did nothing for promoting spinach. But fresh, raw spinach, or spinach cooked and served while it is still bright green, are different animals. Raw spinach adds crunch and an earthy, mildly bitter flavor to salads, and when lightly cooked, spinach imparts a delicious, deep flavor to soups, fillings, and entrees.

Because soil and sand like to cling to the leaves of spinach, whether they are flat or furled, washing it thoroughly before use is necessary. The tough stems should be removed, and when using spinach in a salad, the larger leaves should be gently torn into bite-sized pieces. Unwashed spinach will keep nicely in the refrigerator for about four days.

You won’t want to keep it in the refrigerator that long, anyway, knowing that just within your reach is a food that delivers a one-two punch to poor nutrition as deftly as did Popeye to Brutus.

Spinach Melt Sandwich

4 croissants, sliced in half

16 oz bag fresh spinach, washed and stemmed, coarsely chopped

1 large onion, diced

3 cloves garlic, minced

1 Tbs olive oil

Big squeeze of lemon juice

2 Tbs minced, fresh parsley

1 tsp dried oregano

1 tsp dried basil

Salt to taste

¼ tsp crushed red pepper, or to taste

4 oz crumbled feta cheese

8 slices Swiss cheese

Radish or alfalfa sprouts

Toast croissants lightly and set aside.

Heat oil in large pan and sauté onion and garlic, stirring, over medium heat, until onion is translucent.

Add spinach and continue cooking just until spinach wilts. Add lemon.

Add parsley, oregano, basil, red pepper, salt, and stir over heat for about 30 seconds. Remove from heat and stir in feta cheese.

Divide spinach evenly over each half of croissant. Top each half with a slice of Swiss cheese.

Broil just until cheese melts.

Serve open-faced garnished with sprouts. Serves four.

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