6:55 am - Wednesday, August 23 2017
Home / Life / Urban Parent / Bringing Balance: Spinach

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/

About HRM Parent

See news happening near you? Tell us. Click here to email our team.

 

The views and opinions expressed in this content are those of the author and do not necessarily reflect those of haligonia.ca.

You might also like...

april-29-300x300

Weekend Wrap-up April 28-30

Some all-star events are happening at the Scotiabank Centre this weekend. Spoiler alert, the stars will be: Globetrotters, …on Ice, and Canadian...

Leave a Reply

Your email address will not be published. Required fields are marked *