Spinach

Caroltoo
By Caroltoo Latest Reply 2012-04-06 20:58:43 -0500
Started 2012-04-06 15:29:19 -0500

Another of those "greens" we are trying to eat more of to have a wonderful food source for vitamins and minerals needed for our health.

Here are some recipe ideas you may want to try…a couple may need some adaptation w/r/t carbs that are added, others look great as they are.

http://www.lifescript.com/food/healthy_recipe...


3 replies

Caroltoo
Caroltoo 2012-04-06 19:43:38 -0500 Report

First a simple spinach recipe of my own. Just had it for lunch.

1 Generous handful of baby spinach in a stir-fry pan with light coating of EVOO.
2. 1/2 cup organic chicken broth, low-fat, low-sodium.
3. 1/2 breast of cooked chicken, cubed.
4. Almond slices or quarters (I found I was out and used cashews instead.)
5. 1 T of chia gel
6. Cook until tender/warm, then top with parmesan cheese, to taste.

Now for some adaptations to the recipes posted on the links:
1. Spinach with Chickpeas — 19 grams of carbohydrates: use 1/2 can of chickpeas and turn the other half can into hummus for a another meal. This should make the carb count closer to 10.

2. Parmesan Spinach Cakes — 6 carbs/serving: no changes needed.

3. Spinach and Sun Dried Tomato Pizza — 36 carbs: I'd add chia seeds to the topping to increase the fiber and make a crust of gluten-free phyllo dough. The gluten-free carbs are generally less reactive w/BGs than the wheat ones are. I'd add some cooked chicken and cheese to this to get some protein in the recipe.

4. Leek, Potato, Spinach Stew — 32 carbs: reduce potato, add cauliflower, and cut cannellini to 1/2 can.

5. Spinach and Brie topped artichoke hearts — 1 carb: no changes!

6. Spinach Salad with Japanese Ginger Dressing — 8 carbs: no carb changes needed but I would use sesame or coconut oil.

7. Spinach Gnocchi — 43 carbs: this one is more challenging since Gnocchi is potatoes. I'd substitute cauliflower for 3/4 of the potatoes and use almond or coconut flour in place of whole wheat.

8. Sauteed Spinach — 4 carbs; no changes needed, but I think I'd sprinkle slivered or sliced almonds on top for added flavor, crunch, and BG reduction.

9. Spinach Soup — 21 carbs: surprisingly high. I'd skip or greatly reduce the croutons, increase the rosemary in the soup a little to compensate, and substitute cauliflower for most (up to 3/4) of the potatoes. Could also increase spinach. Recipe's use of some chard increases the fiber in this so BGs may be a little slower to rise.

10 Spinach and Frisee Salad with Tangerines and Coriander Crusted Sea Scallops — 15 carbs: no need to change carbs. Sounds wonderful. Haven't seen this particular green, so might have to substitute whatever hearty green is available.