Cooking with Spinach : 2 amazing recipes
spinach

Cooking with Spinach : 2 amazing recipes

SPINACH BEATS VEGETABLES

spinach

It is true that we know that all fruits and vegetables are good for us, and we should focus on these products in our diet. However, we may be a little strict about which plant-based product should be consumed. According to the Centers for Disease Control and Prevention, some fruits and vegetables are more nutritious than others.

Conducted by the United Nations Medical Institute Researching various fruits and vegetables and calculating how many nutrients they provide in each calorie; They also tried to figure out which one had the most nutrients.

This classification is based on 17 specific nutrients (vitaminsA, B6, B12,C,D, E,K potassium, fiber, protein, calcium,Iron thiamine, riboflavin, niacin, folic acid and zinc). These nutrients are important for their overall health and for the prevention of chronic diseases such as cancer and heart failure.

According to the results: prepare spinach. It is one of the best vegetables with a nutritional score of 86.43 out of 100, and it ranks fifth among the most nutritious foods from plants. These vegetables are delicious and rich in nutrients. But you may not know how to use these vegetables in your meals. Don’t worry, in this article we will teach you two simple  and delicious recipes for cooking by spinach.

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SPINACH AND BLACK BEAN QUICHE

INGREDIENTS

  • ¼ cup washed and dried black beans
  • 3 cups of fresh and chopped spinach
  • 1 medium onion, grated
  • 1 sweet pepper, garnished
  • 60gm shredded low-fat bell pepper
  • Quarter of a teaspoon of cumin
  • Quarter teaspoon ground black pepper
  • damaged cayenne pepper
  • 1 teaspoon olive oil or canola oil
  • 3 8-inch Mexican cornbread
  • Food cooking spray does not stick to the bottom of the plate

HOW TO PREPARE

Heat the oil in a large frying pan. Fry onions and peppersin oil for5minutes. Add hot pepper and cumin. Then we add spinachand cook for5other minutes.

Now add the beans and black pepper and stir until the mixture becomes hot. Then remove the pot from the fire and leave it aside.

Dip one foot in warm paraffin, pausing between layers to allow it to dry.

Arrange the Mexican bread on a plate and spread a third of the mixture you made on one half of each loaf.sprayaround1A tablespoon of cheese on the ingredients.

Now flip the other half of the loaves over the ingredients, and fry each side of the loaf for four minutes until golden and crispy.repeatThis process for all3quisadilates.

Divide each quesadilla in two and serve with chopped cilantro, salsa or yogurt, if desired.

The nutritional value of each quesadilla is 238 calories, 6.7 g fat, 433 mg sodium, 33.6 g carbs, 11.3 g protein.

EGG WHITE AND SPINACH FRITTATA

INGREDIENTS

  • 1 cup chopped vegetables of your choice (asparagus, mushrooms, broccoli, peppers, etc.)
  • 1 medium onion
  • 2 cups fresh chopped spinach
  • 4 cloves minced garlic
  • 1 teaspoon olive oil or canola oil
  • 2 cups egg whites
  • 1 teaspoon dill, mint, basil or thyme
  • Ground salt and black pepper to taste
  • About 100 grams of feta or cheddar cheese, shredded or grated
  • Food cooking spray does not stick to the bottom of the plate

HOW TO PREPARE

Preheat oven tothree hundred fiftydegrees Fahrenheit and dip a muffin pan in non-stick spray.

In another pot, heat the oilFry garlic in it for a while30seconds until it smells. Then add the onions and fry until the color becomes clear. Now add the vegetables and cook for another three or four minutes. Finally add the spinach and cook until combined. Then we remove the pan from the heat.

Now in a large bowl, whisk the egg whites, vegetables, spices, and salt together. In a muffin pan, pour a layer of the egg mixture, vegetables and cheese on top.

Put the dish in the oven foraround30minutes, until it returns to its original position if you gently squeeze your frittata.

Using a finger count, you can have one or three frita’s at each meal. You can serve these pancakes with chopped fresh vegetables or a layer of spicy salsa.

Nutritional value per frittata: 47 calories, 1.2g fat, 130mg sodium, 2.2g carbs, 7.2g protein