Spinach: We won’t debate how much wisdom may or may not be gleaned from cartoons, but this much is clear: Popeye had at least one thing right. Sure, he might have relied too heavily on his physical strength to solve problems, and he had questionable relationship skills evidenced by his inability to ever get very far with Olive Oyl. But he knew that he was “strong to the finich cause i eats me spinach,” and that’s a valuable nugget of nutritional info.
Spinach is low in calories but high in phyto-nutrients, vitamins, minerals and fiber. You can get 25 percent of the recommended daily intake of iron in just one cup. Vitamins A, C and K are found in mass quantities in spinach, and you’ll add important minerals like potassium, magnesium, copper and zinc when you add more spinach to your diet. And, oh yeah, it tastes great too. There are many, many ways to use and enjoy fresh spinach; these are two favorites.
Simple Sauteed Spinach
- 4 cups fresh spinach, packed
- 1 1/2 T olive oil
- ¼ tsp red pepper flakes
- 1 clove of garlic, sliced
- salt and pepper to taste
Heat the garlic in the oil in a large sauté pan until fragrant and then remove the garlic. Add the red pepper flakes and the spinach. Cook the spinach until it is completely wilted and then add salt and pepper to taste. Serve immediately.
White Pizza with Spinach and Prosciutto
It’s easy and fun to experiment with homemade pizzas. The flavor combinations you can create with different sauces, cheeses and toppings are almost endless. This is a tasty one, but use your imagination and add whatever ingredients you like. Maybe some caramelized onions, spicy sausage and feta with the spinach? Yum.
- 3 small prepared pizza crusts or one large (we like Mama Mia’s Thin & Crispy)
- 4 ounces of cream cheese, softened (can use light cream cheese)
- 2 tablespoons garlic, chopped fine
- juice of ½ a lemon
- 2 cups fresh spinach, leaves cut or torn into smaller pieces
- 2.5 ounces of prosciutto
- 1 cup asiago cheese, shredded
Preheat oven to 425 degrees (or whatever temperature your crusts call for).
Mix the garlic and lemon juice into the cream cheese. Season with fresh-ground pepper.
Wilt spinach lightly in a little olive oil in a skillet.
Crisp the prosciutto in a non-stick skillet over medium-high heat. Cut it into bit sized pieces.
Place crusts or crust onto baking sheet. Spread thin layer of cream cheese mixture onto the crusts. Top with spinach. Add asiago cheese. Then, top with prosciutto. Place pizzas on sheet on the middle rack of the oven and cook for 10 minutes or until crust is golden brown on edges, and the cheese is melted and golden.
Kale: Fresh kale is a beautiful vegetable, boasting frilly edges on unblemished, spearmint-green leaves. From a nutritional standpoint, kale is the king of the greens (or maybe queen since it’s so pretty?). According to WebMD nutritionists, one cup of kale has only 36 calories with 5 grams of fiber, 15 percent of your daily dose of calcium and vitamin B6, 40 percent of magnesium, 180 percent of vitamin A, 200 percent of vitamin C and a whopping 1,020 percent of vitamin K. Vitamins A, C and K are powerful antioxidants.
That’s the good news. The great news? There’s a way to prepare this vitamin-rich veggie that is both yummy and easy:
Kale chips. They give you a milder version of that “green” flavor combined with a crispy crunch.
Cut the stalk off each kale leaf and cut out the rib down the center. Then cut the leaves into bite-size (2-inch or so) pieces. Toss them with olive oil (just enough to coat) and sprinkle with salt to taste. Spread in a single layer on a sheet pan and roast for about 10 minutes in a 375-degree oven.
Note: Be careful with the salt. You need enough to bring out the roasty, toasty taste, but too much will overpower this dish.
Note No. 2: Since oven temperatures vary, watch your kale chips carefully the first time you make them. You want some golden brown on the pretty, curly edges, but if they get completely brown, they’ll taste burnt.