4 Creations of practical, delicious, and healthy spinach vegetable recipes & bull; hello healthy

According to Balanced Nutrition Guidelines in 100 grams of cooked spinach, there are 25 calories, 5 grams of carbohydrates, and 1 gram of protein. For those of you who are pregnant, it is very suitable to eat spinach, because this vegetable contains folic acid which is very necessary during pregnancy until later breastfeeding.

In fact, the Centers for Disease Control and Prevention (CDC) has proven that spinach is one of the most nutrient-rich vegetables. The reason is, spinach contains various vitamins, minerals, and antioxidants that are useful for warding off free radicals. Spinach is even recognized by the National Osteoporosis Foundation as the best vegetable for bones with a high vitamin K content.

So, are you ready with various spinach vegetable recipe creations that are guaranteed to be delicious and healthy?

Spinach vegetable recipe that you can try at home

1. Saute the spinach

Serves: 4 servings

Nutritional content: 41 calories, 2 grams of protein, 3 grams of fat, 4 grams of carbohydrates

Tools and Materials:

• 2 tsp olive oil
• 3 minced garlic cloves
• 350 grams of spinach leaves
• ¼ tsp salt
• ¼ tsp pepper
• Enough water

How to make:

1. Heat the olive oil, then saute the garlic for one minute.
2. Enter the spinach, then add salt and pepper to taste. Add a little water and cook on low for one minute.
3. Stir until the spinach is slightly wilted and correct the taste.
4. Sauteed spinach is ready to serve.

2. Spinach salad

Servings: 2 servings

Nutritional content: 252 calories, 5 grams of protein, 28 grams of fat, 20 grams of carbohydrates

Tools and Materials:

Salad ingredients:

• 100 grams of spinach leaves
• 50 grams of strawberries
• ½ avocado, cut into small pieces
• 2 tablespoons cheese
• 2 tablespoons chopped yellow bell peppers
• 2 tablespoons cucumber slices
• 20 grams of walnuts

Sauce ingredients:

• 2 tbsp olive oil
• 3 tablespoons balsamic vinegar
• 2 tablespoons honey
• 1 tablespoon mayonnaise
• Salt and pepper to taste

How to make:

1. Combine all the sauce ingredients into a small bowl, then mix until blended.
2. Prepare a large bowl. Enter all the salad ingredients, stir until blended.
3. Put the dressing on the salad. Mix well.
4. Spinach salad is ready to be served.

3. Spinach chips

Serves: 1-2 servings

Nutritional content: 83 grams of calories, 5 grams of protein, 5 grams of fat, 7 grams of carbohydrates

Tools and Materials:

• 200 grams of spinach leaves
• 250 grams of rice flour
• 50 grams of starch
• 4 cloves garlic
• ½ teaspoon coriander
• 1 cm turmeric
• 2 candlenuts
• ¼ tsp salt
• Enough water
• 1 tsp oil

How to make:

1. Puree garlic, candlenut, coriander, salt, and turmeric.
2. Prepare a bowl, then add enough rice flour, starch and water. Stir until the mixture thickens.
3. Put the spices that have been mashed earlier in the bowl, then add the water until it is a little runny.
4. Heat the oil in a skillet, then reduce the heat when it's hot. Dip the spinach leaves into the mixture, then fry one by one until golden yellow.
5. Repeat until the spinach runs out. Then drain.
6. Once cool, store the spinach chips in a closed container.

4. Spinach spaghetti

Serves: 4 servings

Nutritional content: 185 calories, 7 grams of protein, 10 grams of fat, 17 grams of carbohydrates

Tools and Materials:

• 50 grams of chopped tomatoes
• 2 tbsp olive oil
• 200 grams of skinless chicken thighs, cut into cubes
• ¼ tsp salt
• ¼ teaspoon paprika powder
• Basil leaves to taste
• 200 grams of spinach
• 3 minced garlic cloves
• 200 grams of spaghetti

How to make:

1. Heat olive oil in a skillet over medium heat.
2. Add the chopped chicken, then add the salt and paprika powder. Cook until cooked for 5 minutes.
3. Add the chopped tomatoes, basil, spinach and garlic. Cook for 3-5 minutes until the spinach is slightly wilted. Correct the taste, then remove and drain.
4. Cook the spaghetti until cooked. Drain.
5. Reheat the olive oil, then add the spaghetti and chicken mixture. Stir until everything is well blended and cooked. Correct the taste again by adding a pinch of salt or pepper.
6. Remove and serve while warm.

Tips for cooking spinach to keep it fresh

Before cooking the spinach vegetables, make sure to wash them under running water to loosen any residue of sand that is on the leaves and roots. Also pay attention to the selection of cooking methods so that the nutritional content is not quickly lost.

The best way to cook spinach is by boiling it, steaming it and sautéing it. But remember, be careful when cooking it in oil, because the texture of spinach is similar to a sponge that can absorb most of the oil. This is why spinach can become a calorie field if it absorbs too much oil.

You can also consume raw spinach as a salad or make smoothies. Again, make sure to wash it thoroughly before using it.

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