Learn more about the nutrition benefits of spinach and grab 40 recipes that incorporate spinach created by dietitians! Eating more spinach just got easier!
Perhaps one of the most versatile leafy greens out there, spinach is a powerhouse of nutrition and in my opinion one of the easiest vegetables to incorporate into almost everything you’re eating.
The nutrition benefits of spinach go way beyond just what Popeye was preaching. I’m talking eye health, antioxidant support, cancer protection and more.
Nutrition Benefits of Spinach
Spinach is a good source of vitamin A, K, C and calcium, iron and folate.
Folate is especially important for pregnant women as it aids in tissue growth and vitamin K is important for blood clotting.
This leafy green is a plant source of iron, known as non-heme iron which is less absorbed by the body. Add a splash of lemon to spinach that you’re sautéing, because the vitamin C in it will help your body to absorb more of it!
It’s also a good source of potassium, magnesium, and vitamins B6, B9, and E.
Lutein and Zeaxanthin are two carotenoids that are linked to improved eye health. Both are also found in eggs and a study found that adding whole eggs to a colorful salad boosts the amount of Vitamin E the body absorbs from the vegetables. More reason to add an egg to that spinach salad of yours!
Should You Buy Organic Spinach?
This is a great article that weighs the pros and cons of organic vs. non organic spinach.
My thought? Organic produce is not pesticide-free. That’s something that I think gets lost in the debate. I’m always on the side of eating more veggies vs. not, so if that means one version works better for you budget and your lifestyle than the other, I’m just happy you’re eating it!
How to Eat More Spinach
Eating more spinach is easy! Throw a handful into your favorite smoothie, bake a frittata at the beginning of the week with spinach and other veggies or if you like sneaking more nutrition into your baked goods, whip up some spinach banana pumpkin muffins with the recipe below!
Another trick I like to use in order to eat more greens is something I call the “green base trick”. To liven up leftovers I will put them on a bed of spinach! Leftover pizza? Start with a green base! Leftover pizza? Start with a green base and cut the pizza into “crouton” slices on top!
This trick helps to you reap the nutrition benefits of spinach with very little effort in the kitchen!
40 Dietitian Approved Recipes with Spinach
Green Oatmeal Chocolate Chip Muffins – Milk & Honey Nutrition
Spinach, Walnut & Feta Pesto Sauce – Milk & Honey Nutrition
Creamy Spinach Pasta with Shrimp (gluten free) – Milk & Honey Nutrition
Creamy Vegan Spinach Artichoke Dip (Whole Foods, Oil Free) – Lettuce Veg Out
Spinach Salad – Lettuce Veg Out
Thai Beef Bowl with Broccoli and Spinach – Nourish Nutrition Blog
Garlic Shrimp over Sautéed Spinach – Nutrition Starring You
Spinach and Artichoke Dip (dairy free) – Eat Real Live Well
Mediterranean Quesadillas – Dietitian Jenn
Spinach Artichoke Pasta Salad – It’s a Veg World After All
Italian Lupini Bean Salad with Crushed Pistachio – Amy Gorin
Brunch Spinach Salad with Warm Bacon Dressing – Lively Table
Spinach Salad with Baked Tofu and Carrot Ginger Dressing – Triad to Wellness
Spinach and Grilled Apricot Salad – Triad to Wellness
Avocado Spinach Pesto Zoodles – Triad to Wellness
Tortellini with Spinach Tomato Cream Sauce – Mostly Balanced
Spinach and Sun-dried Tomato Strata – The Healthy Toast
Spinach and Banana Yogurt Drops – Nutrition in Bloom
Spinach Apple Soup with Goat and Cheddar Grilled Cheese – Rachel Hartley Nutrition
One Dish Baked Spinach Parmesan Sorghum Risotto with Salmon – Rachel Hartley Nutrition
Miso Roasted Salmon Bowl with Quick Pickles & Sesame Spinach – Rachel Hartley Nutrition
Spinach Cacio e Pepe – Grateful Grazer
Sun-dried Tomato Basil Strata – Grateful Grazer
Spinach Mushroom Walnut Enchiladas – Grateful Grazer
Lime Garlic Spinach & Zucchini – Jeannette Kimszel
Easy Spinach Feta Chickpea Burgers – Sinful Nutrition
Spinach Egg Stuffed Portobello Mushrooms – The Delicious Crescent
Healthy Spinach Artichoke Dip — Hungry Hobby
Warm Spinach Salad – Mom’s Kitchen Handbook
Mediterranean Egg & Spinach Stata -. Mom’s Kitchen Handbook
Prosciutto and Spinach Egg Cups – Mom’s Kitchen Handbook
One Pot Garlicky Tuscan Chicken & Spinach – Beautiful Eats & Things
Roasted Cream Cheese Spinach Stuffed Chicken – Beautiful Eats & Things
Spinach and Prosciutto Pinwheels – Beautiful Eats & Things
Savory Spinach Cauliflower Oatmeal – The Every Kitchen
Cauliflower Spinach Lasagna – The Plant Powered Dietitian
Turkish Spinach Yogurt Dip – Liz’s Healthy Table
Matcha Green Tea Ginger Smoothie – Leanne Ray
DIY Starbuck’s Spinach Feta Wrap – Hungry Hobby
Spinach Banana Donuts with Peanut Butter Glaze
- 2 cups spinach
- 1 banana
- 2 eggs
- 3 tbsp old-fashioned oats
- 2 tbsp. ground flax seed
- 1 tsp. pumpkin pie spice
- 2 tbsp. creamy unsweetened peanut butter
- Preheat the oven to 350 degrees F. Grease a donut tin.
- Add all of the ingredients into a blender and blend until combined and smooth.
- Pour the mixture into the donut pan, careful not to overfill.
- Bake for 17 minutes, let cool and slowly pop out of the donut pan.
- Heat the peanut butter in the microwave for 20 seconds. Use a fork to drizzle it up and down each donut and enjoy!
Looking for more recipes from Once Upon a Pumpkin? I know you’ll love this one for spaghetti squash pad thai and this one for gluten free pumpkin chickpea blondies!
One thought on “Nutrition Benefits of Spinach and 40 Dietitian Approved Recipes with Spinach”
Thanks so much for including my recipe! They all sound so good, I’ll have to start cooking!