How to Eat More Spinach & Not Get Bored in 2024
Spinach is a nutritional powerhouse, but it’s not always a favorite. Organizations that provide dietary advice often stress the importance of including leafy greens¹ in a balanced diet due to their rich vitamin and mineral content. Despite its numerous health benefits, many people find it hard to incorporate this leafy green into their diets regularly.
Adding spinach to your meals doesn’t have to be a chore.
With a few simple strategies, you can enjoy its benefits without getting bored. From sneaking it into smoothies to using it as a base for delicious salads, there are many ways to make spinach a tasty part of your daily routine.
Don’t let your spinach go soggy in the fridge anymore. Proper storage and smart usage tips can help you make the most of this versatile green. Keep reading to discover practical advice from our certified nutritionist consultant and fresh ideas for making spinach a staple in your kitchen, ensuring it stays crisp and ready to use.
11 Ways to Eat More Spinach
There are more exciting and tasty ways to enjoy spinach than simply serving it as a side. Many people struggle with the taste of spinach, but incorporating it into a variety of dishes can make it more appealing and enjoyable.
Add Spinach to Your Eggs
Spinach cooks quickly and pairs well with eggs and cheese. Adding a handful of fresh spinach to your morning scramble or omelet is an easy way to boost the nutritional content of your breakfast. The spinach wilts down rapidly and blends seamlessly with the eggs, providing a subtle flavor that complements the richness of the cheese.
Enhance the nutritional content of your soups and stews by stirring in some spinach. Adding spinach to these dishes is a great way to increase your intake of vitamins and minerals without altering the overall flavor profile. The spinach will soften and integrate into the soup, providing additional nutrients without being overpowering.
Spinach blends well with various fruits and doesn’t overpower the taste. This makes it an ideal addition to your smoothies. Combine a handful of fresh spinach with your favorite fruits, such as bananas, berries, or mango, and a liquid base like almond milk or yogurt. The result is a nutrient-packed smoothie that’s both delicious and healthy.
Top Your Pizza With Spinach
Spinach complements cheese and tomato sauce well, making it a perfect topping for pizza. Whether you’re making a homemade pizza or ordering out, add fresh or sautéed spinach for an extra boost of nutrients. The spinach adds a vibrant color and a slightly earthy flavor that pairs nicely with the other pizza ingredients.
Instead of using traditional lettuce, switch to spinach for your salads. Spinach leaves are more nutrient-dense and provide a richer flavor. Combine spinach with a variety of toppings like nuts, seeds, fruits, and a light vinaigrette to create a delicious and healthy salad that’s packed with vitamins and minerals.
Fill Sandwiches and Wraps
Fill your sandwiches and wraps with fresh spinach leaves for an easy and nutritious upgrade. Spinach adds a nice crunch and a burst of vitamins to your meal. It works well with various fillings, from lean proteins like turkey and chicken to vegetarian options like hummus and avocado.
Author's Tip: Spinach is the star of many dishes from some of our favorite meal kit and prepared meal delivery services. If you’re looking for effortless, new ways to eat more spinach, check out the options from HelloFresh and Home Chef (pictured above). We’ve tested both services, and we were really impressed.
Blend Into Hummus
Mix fresh spinach into your hummus for a unique and nutritious twist. Blend cooked or raw spinach with chickpeas, tahini, lemon juice, and garlic to create a vibrant green hummus. This spinach-enhanced dip is perfect for snacking with veggies, spreading on sandwiches, or serving as a party appetizer.
Mix Into Pasta and Rice Dishes
Spinach wilts down and mixes well with grains and sauces, making it a versatile addition to pasta and rice dishes. Add spinach to your favorite pasta recipes, risottos, or stir-fries. The heat from the cooked grains will wilt the spinach, allowing it to blend seamlessly with the other ingredients while adding a nutritional boost.
Make Spinach Chips
Turn spinach leaves into a crispy and healthy snack by making spinach chips. Toss fresh spinach leaves with a little olive oil and your favorite seasonings, then bake them in the oven until crisp. Spinach chips are a great alternative to traditional potato chips and are packed with nutrients.
Layer Spinach in Lasagne
Layer spinach into your lasagne for an extra serving of greens. Whether you’re making meat or vegetarian lasagne, adding spinach between the layers of pasta, sauce, and cheese enhances the nutritional content and adds a delicious flavor. The spinach cooks down as the lasagne bakes, integrating perfectly with the other ingredients.
Blend Into Your Bakes
Incorporate spinach into your baked goods, like muffins, bread, and even pancakes. This is especially useful for parents trying to increase their children’s vegetable intake. Blend spinach into the batter for a nutrient-rich addition that doesn’t alter the taste significantly. The result is delicious baked goods with an added health boost.
How to Cook Spinach
Spinach is versatile and can be prepared in various ways to suit your taste and nutritional needs. Here are some popular methods:
Ways to eat spinach | Method | Pros | Cons |
Raw | No prep needed | Retains all nutrients | Can be tough to digest |
Sauté | Cook in olive oil/butter until wilted | Quick and enhances flavor | Spinach shrinks a lot on cooking |
Blanch | Boil briefly then plunge into ice water | Preserve color and nutrients | Some water-soluble vitamins are lost |
Cook spinach in steamer basket over boiling water until wilted | Retains nutrients and enhances texture | Takes longer than sautéing | |
Boil | Boil in water | Simple and quick | Can lead to nutrient loss |
Mix with another dish | Add to soups, stews, pasta, etc | Add nutrients to dishes | Easy to overcook |
While cooking spinach, keep in mind that your body needs fat to absorb vitamins K, A, and lutein. Drizzle your cooked spinach with a bit of olive oil or pair it with foods that contain healthy fats for maximum nutritional benefit.
Raw Spinach vs. Cooked Spinach
Both raw and cooked spinach offer unique nutritional benefits. Understanding the differences can help you decide which cooking method suits your dietary needs.
Spinach is packed with nutrients, but its bioavailability can change depending on whether the spinach is raw or cooked.
Here are the nutritional values for 100 grams of each, including the percentage of daily values (DV)².
Raw spinach | Cooked spinach | |
Energy | 23 kcal | 23 kcal |
Oxalate | 1145 mg | 460 mg |
Fiber | 2.2 g | 2.4 g |
Folate | 194 µg (48.5% DV) | 146 µg (36.5% DV) |
Vitamin A | 468 µg (31.3% DV) | 524 µg (34.9% DV) |
Vitamin C | 28.1 mg (46.8% DV) | 9.8 mg (16.3% DV) |
Vitamin K | 482.9 µg (603.6% DV) | 493.6 µg (617% DV) |
Calcium | 99 mg (9.9% DV) | 136 mg (13.6% DV) |
Iron | 2.71 mg (15.1% DV) | 3.57 mg (19.8% DV) |
Raw spinach retains more vitamin C and folate, which are sensitive to heat. Cooked spinach enhances the bioavailability of iron and calcium, making it easier for your body to absorb these minerals.
Oxalates, found in high amounts in spinach, can contribute to the formation of kidney stones³ in susceptible individuals. Cooking spinach reduces its oxalate content, making it a safer option for those prone to kidney stones.
Spinach is rich in vitamin K, which is essential for blood clotting. This is beneficial for most people but can interfere with blood-thinning medications like warfarin. Both raw and cooked spinach contain high levels of vitamin K, so it's important for individuals on such medications to monitor their intake and consult with their healthcare provider.
No matter which way you prefer it, the most important thing is to eat it. Whether raw or cooked, spinach offers a wealth of nutrition and health benefits. Including this leafy green in your diet, in any form, will help you reap its numerous advantages.
Top Tips for Eating More Spinach
With a few simple strategies, you can enjoy the nutritional benefits of this leafy green. Here are some top tips to help you eat more spinach every day and make the most of its health benefits.
Buy Frozen Spinach
Frozen spinach is a convenient option that helps reduce food waste. Storage can be an issue with fresh spinach, as it tends to go slimy quickly in the fridge. Frozen spinach is easy to keep on hand and can be quickly added to casseroles and sauces, ensuring you always have a nutritious green vegetable ready to use.
Steam Your Spinach
Steaming spinach is one of the best methods to preserve its nutrient content. This gentle cooking technique helps maintain the vitamins and minerals in spinach, making it a healthy choice for your meals.
Experiment With Spinach
Get creative with how you use spinach, and involve your kids in the process. Spinach shrinks significantly when cooked, making it easy to incorporate into various dishes. Experiment with different recipes and have fun creating new ways to enjoy this versatile green.
Shred Fresh Spinach
Shredding spinach can make it more palatable for those who find long strands unappetizing. Removing the stems and chopping the leaves into smaller pieces makes it easier to mix into dishes and enhances the overall texture.
Choose Baby Spinach
Opt for baby spinach if you prefer a milder flavor. Baby spinach leaves are tender and have a less pronounced taste compared to mature spinach, making them a great choice for salads and other dishes.
Challenge Yourself
Make it your mission to eat spinach every day and think up creative ways to use it. Set a personal challenge to incorporate spinach into your daily meals. This can be a fun and rewarding way to ensure you're getting the nutritional benefits of this leafy green.
Store Properly
Proper storage can extend the shelf life of fresh spinach. To keep your spinach fresh longer, store it in a plastic bag with a paper towel to absorb excess moisture. This helps prevent it from deteriorating and keeps it crisp.
Use Spinach in Meal Prep
Incorporate spinach into your meal prep routine. Prepare spinach in advance by washing, patting dry, and storing it in airtight containers. This makes it easy to add to meals throughout the week, saving you time and ensuring you always have a healthy option ready to go.
Mix Spinach With Other Greens
Combine spinach with other leafy greens for variety. Mixing spinach with kale, arugula, or other cruciferous leafy greens can enhance the flavor and nutritional profile of your salads and cooked dishes, keeping your meals interesting and balanced.
What Are the Benefits of Spinach?
Regular consumption of leafy greens is associated with plenty of health benefits⁴ ⁵.Spinach, in particular, is a food that’s packed with nutrition and can greatly enhance your diet.
A Source of Nutrients
Spinach is a rich source of essential nutrients. The nitrates in spinach contribute to strong muscles, much like the famous character Popeye. Additionally, spinach is packed with vitamins, minerals, and antioxidants that support overall health⁶.
Essential Nutrients in Spinach | |
Nitrates | |
Vitamin K | Essential for blood clotting and bone health⁹ |
Vitamin A | Important for eye health and immune function¹⁰ |
Vitamin C | |
Iron | Crucial for blood health¹³ |
Calcium | Supports bone health¹⁴ |
Spinach Storage and Preparation Tips
Proper storage and preparation are key. This helps maintain the freshness and nutritional value of spinach. Here are some tips to help you get the most out of this leafy green:
Spinach for Different Dietary Needs
Spinach is a versatile green that fits into a variety of dietary plans. Whether you're vegan, vegetarian, managing diabetes, following a low-carb or keto diet, or focusing on weight loss, spinach offers nutritional benefits that can support your specific dietary needs.
Versatile for vegans: Spinach is an excellent addition to a vegan diet. It's packed with important nutrients like iron, calcium, and vitamins A, C, and K. Iron and calcium, in particular, are nutrients that are found most abundantly in animal products, so spinach can help vegans meet their nutritional needs.
Supports vegetarian diets: Spinach is also beneficial for vegetarians. It's a great source of plant-based iron, which is essential for preventing anemia. Spinach contains vitamin C (although it’s not a major source) and pairing spinach with vitamin C-rich foods like tomatoes or citrus fruits can enhance iron absorption.
Gluten-free friendly: For those with gluten intolerance or celiac disease, spinach is a safe and nutritious choice. It's naturally gluten-free and can be included in a variety of dishes, from salads to smoothies, without any risk of gluten contamination. Find spinach recipes in many of our top gluten-free meal delivery services.
Low-carb and keto diets: Spinach is low in carbohydrates and high in fiber, making it suitable for low-carb and ketogenic diets. It's also rich in antioxidants and supports overall health, which is crucial when following restrictive diets.
Ideal for weight loss: Spinach is low in calories but high in nutrients, making it perfect for weight loss diets. It helps create a feeling of fullness without adding excessive calories, aiding in weight management.
Great for heart health: Spinach contains nitrates, which can help regulate blood pressure and improve cardiovascular health. This makes it a valuable addition to heart-healthy diets, such as the DASH diet.
Diabetes management: Spinach has a low glycemic index, meaning it won't cause significant spikes in blood sugar levels. This makes it an excellent choice for people managing diabetes.
FAQ
What’s the healthiest way to eat spinach?
The healthiest way to eat spinach depends on your nutritional goals. Cooking spinach increases the bioavailability of some nutrients, but it also leads to the loss of water-soluble vitamins. Boiling spinach might be better for those prone to kidney stones, as it decreases oxalate content.
What are the key nutritional benefits of eating more spinach?
Spinach is rich in vitamins A, C, and K, iron, calcium, and antioxidants. It supports eye health, bone health, and immune function.
How can I easily eat more spinach every day?
Incorporate spinach into a range of meals and snacks, such as smoothies, salads, soups, and pasta dishes. There are lots of ways to eat more spinach, from mixing it into other dishes to making it the star of your meal.
How to get children to eat more spinach?
Blend spinach into green smoothies or freeze it into popsicles to make it more appealing to children.
Is spinach healthier cooked or raw?
Both cooked and raw spinach are healthy. Cooking can increase the absorption of certain nutrients, while raw spinach retains more water-soluble vitamins.
What are the best ways to prepare spinach?
Try different cooking methods, such as sautéing, steaming, or adding it to smoothies and salads, to find the one you enjoy most.
Is spinach a cruciferous vegetable?
No, spinach is not a cruciferous vegetable. While some leafy greens, like kale, are cruciferous, spinach belongs to a different family.
Is 2 cups of spinach a day too much?
No, 2 cups of spinach a day is generally not too much. Spinach helps reduce the risk of a range of health issues. However, consult your doctor if you’re prone to kidney stones or on blood-thinning medication to avoid potential interactions.
References
1. https://www.heart.org/en/news/2024/03/25/among-leafy-green-powerhouses-spinach-packs-a-wallop
3. https://nutritionfacts.org/blog/do-the-oxalates-in-spinach-cause-kidney-stones/
4. https://pubmed.ncbi.nlm.nih.gov/34034049/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772164/
6. https://pubmed.ncbi.nlm.nih.gov/27353735/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288952/
8. https://pubmed.ncbi.nlm.nih.gov/24134873/
9. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/#h11
10. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
11. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
12. https://pubmed.ncbi.nlm.nih.gov/26343111/
13. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
14. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
15. https://www.sciencedirect.com/science/article/abs/pii/B9780128008720000184
16. https://josr-online.biomedcentral.com/articles/10.1186/s13018-021-02728-4
17. https://pubmed.ncbi.nlm.nih.gov/20355006/
