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Bringing Balance: Spinach

Bringing Balance: Spinach

The HRM Parent March challenge is to eat a new green veggie every week.  For those of you whose kids aren’t eating this one yet, let me introduce you to one of my old faithfuls: Spinach!

Bringing Balance: Spinach

One of the mildest of the dark leafy greens, this one packs an awesome nutritional punch and is easy to slip into many of your family’s go-to recipes.

Here are a few reasons why your family should be eating spinach:

– Spinach is a great source of fiber;

– 100 g of fresh spinach contains about 25% of our daily intake of iron, which is an important trace element required for red blood cell production;

– Spinach is a rich source of anti-oxidants vitamin A & C;

– Spinach also provides loads of vitamin-K;

– This leafy green vegetable also contains good amounts of the B vitamins B6 (pyridoxine), thiamin (B1), riboflavin, folate and niacin;

– 100 g of fresh spinach contains almost half of the daily recommended intake of vitamin C, a powerful antioxidant that supports immune function;

– Spinach leaves also contain potassium, manganese, magnesium, copper and zinc, and are a rich source of omega-3 fatty acids; and

– Regular consumption of spinach helps prevent osteoporosis and iron deficiency anemia.

How do you get your kids to eat spinach?  Easy.  Finely chop it and add it to anything.  I always add about 2 cups of raw, pre-washed organic spinach to our family smoothie in the morning.  I chop it up and add it to stir-fries, soups, and stews, and rarely leave it out of tomato sauces.  You can use it in the place of basil to make a delicious pesto, or as a base to any salad.  I also often saute a cup or two with a little garlic, olive oil and some cherry tomatoes as a side to our eggs in the morning. 

St. Paddy’s Day is Saturday!  Here are a couple of simple ways to “green up” your family’s breakfast and avoid the artificial food colours:

– Finely chop or puree a cup or so of raw spinach. Add it to your family’s scrambled egg mixture for natural “green eggs”;


Bringing Balance: Spinach


– Combine a banana, two cups of skim milk or milk alternative, a handful of spinach, a couple of ice cubes and a dash of vanilla for a healthy green “shamrock smoothie”. Trust me, they’ll never know the spinach is in there!

Happy St. Patrick’s Day, HRM families, I trust you are all enjoying a wonderful March Break!


Wendy McCallum, LLB, RHN, is passionate about providing busy parents with the tools & support they need to feed their families wholesome food, so everyone can play, learn, and feel better!  She is a mother of two terrific HRM kids, aged 7 &8.  For information and recipe ideas, visit her website.

Source: http://feedproxy.google.com/~r/hrmparent/CLkz/~3/hbBE8Cf10qc/

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