Get Strong with Spinach

Isaiah 40:31 "But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint."

For those of you who were at church yesterday at the ISBC campus, you heard Mark speak about staying in the game and where to get the strength to continue on playing.  I love what he said about God having his own "G series".   How God's grace saves us and sustains us.  He had a beautiful analogy using Gatorade of all things.  He said for us to become stronger in Him, we have to be weaker in ourselves. God gives us strength to continue on in the spiritual game by His grace.  God gives us strength to stay in the physical game, by giving us nutritional instructions for our bodies. 

The vegetable spinach contains a powerhouse of nutrients and is often associated with strength.  I know some of you are thinking...oh yuck spinach.  Spinach has many uses and can be cooked in foods, eaten as salad, creamed or sauteed as a side dish, and juiced with fruits for a drink.  It is very healthy and very good for you and I will have some recipes and ideas below.

Spinach Nutrition

Spinach and other dark leafy greens like kale, collards, Swiss chard, turnip greens and bok choy are loaded with calcium, folic acid, vitamin K and iron. Spinach is also rich in vitamin C, fiber and carotenoids. Add its lutein and bioflavanoids and spinach is a nutritional powerhouse.

High in protein – go figure! The highest vegetable protein around! This was a big surprise to me. One cup spinach = 12% DV protein.

Super duper high Vitamin A

High Vitamin K – second only to cauliflower

Great source of folate/folic acid, particularly important for pregnant or nursing women

Over 25% DV of magnesium, iron, potassium, Vitamin C and manganese

Decent source of fiber

Carotenoids and flavonoids responsible for much listed

Protects against heart disease (for multiple reasons!); makes muscles (especially the heart) stronger

Anti-diabetes

Regulates blood pressure

Important for development of unborn babies

Protects against age-related memory loss

Eye health: prevents cataracts, macular degeneration (age-related blindness)

Cancer-fighting

Anti-inflammatory (how many issues can this trait treat? Arthritis is just one…)

Strong bones/anti-osteoporosis

Good for skin health (eczema, acne, psoriasis) and even preventing skin cancer from the sun

Natural diuretic and laxative (fights constipation)

Reduce frequency of migraine attacks

Popeye’ the sailor man is known for his obsession for spinach. The cartoon was deliberately shown to eat spinach and get strong...so it must be true.

OK, enough of the old school cartoons, here are some recipes.



Strawberry Spinach Salad

1 tablespoon poppy seeds
2 Tablespoons sesame seeds
1/2 cup olive oil

1/4 cup balsamic or apple cider vinegar

1 packet Truvia
1 tablespoon minced onion
sprinkle of garlic powder
10 ounces fresh spinach - rinsed, dried and torn into bite-size pieces
1 quart strawberries - cleaned, hulled and sliced

1/4 cup almonds, blanched and slivered

1 Tablespoon organic butter

Directions

1. In a medium bowl, whisk together the sesame seeds, poppy seeds, Truvia, olive oil, vinegar, onion, and garlic powder. Cover, and chill for one hour.
2. Saute almonds in a skillet with 1 tablespoon butter until brown.
3. In a large bowl, combine the spinach, strawberries and almonds . Pour dressing over salad, and toss. Refrigerate 10 to 15 minutes before serving. I usually leave my dressing off until the last minute before serving or let people add themselves to keep it all from getting too soggy for leftovers.

Garlicky Creamed Spinach 

9 oz.		fresh (or frozen, thawed) spinach
1 tsp.		olive oil
2		garlic cloves,s minced
3 Tbsp.		Neufchatel organic cream cheese
1/3 cup		organic milk
1/8 tsp.		sea salt
1 pinch		fresh ground black pepper
1 pinch		ground nutmeg

  

Directions:

1.Heat a large saucepan or skillet on medium. Working in batches if necessary, add spinach and cook until wilted and easily gathered into a mound with tongs, 30 seconds - 1 minute, stirring occasionally. Transfer to a colander placed inside a town and set aside until tool enough to handle, gather spinach and squeeze out excess water. Transfer to a cutting board and chop coarsely.

2. Meanwhile, in a separate large saucepan, heat oil on medium. Add garlic and stir occasionally until fragrant, about 30 seconds. Reduce heat to medium-low and add cheese and milk. Cook, stirring wit a wooden spoon, until cheese melts and mixture thickens into a smooth sauce, 2 to 3 minutes. Stir in sale, pepper and nutmeg.

3. Add spinach to cheese mixture, separating leaves with your hands; stir gently to coat. Remove from heat and serve immediately.

 Pineapple-Spinach Whole Juice Recipe

• 1 cup pineapple, cubed
• 1 cup fresh spinach, chopped
• 1/4 cup fresh parsley, chopped
• 8 ounces of filtered water
• 1/2 teaspoon of fresh, grated ginger (optional)

Start by adding the liquid to your blender, followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until you don’t have any more chunks.

Farm fresh organic spinach is in season right now from your favorite local farmers!  If you don't have a local farmer, you should find one by going to your nearest farmer's market.  Buying local has it's benefits nutritionally and economically! I have my favorite farm girl bringing spinach today!

Brandy Kisner
Health and Wellness Coordinator