Green Goodness

Spinach is a a dark green leafy vegetable that is packed full of nutrition needed during pregnancy. It is a truly versatile ingredient too, and can be incorporated into just about any dish. Rich in iron, folate and other important nutrients, it is a must-have in your grocery shopping list!

Nutrition

In a healthy eating plan, spinach can offer you a lot nutritionally. It is a rich source of vitamin A, vitamin C, vitamin K, potassium and folate. This dark, leafy vegetable is also a great source of antioxidants to keep you looking and feeling your best. It is high in iron too, which helps keep anemia at bay.

Folate

Half a cup of cooked spinach provides about one third of the folate needs of a pregnant woman. Folate is particularly important for pregnant mothers and women who are planning on conceiving. Numerous research have shown that folate and folic acid assist in preventing major birth defects such as spina bifida.

Versatile

Spinach leaves, frozen or fresh, can be added into just about any kind of dish from soups, to curries and even pasta sauces for some added nutritional value to a meal. It’s a great idea to toss in some fresh spinach leaves into your salad every time for the benefits of iron and folate! It’s really easy to make spinach your new best friend while you’re pregnant, we say!

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TRY THESE TODAY

Spinach & Fruit Salad

Ingredients:

Dressing

1/3 cup orange juice

1 tbsp rice vinegar

2 tbsp hazelnut oil, almond oil or canola oil

1 tsp Dijon mustard

1/4 tsp salt

Freshly ground pepper, to taste

Salad

10 cups baby spinach leaves

1 1/2 cups radicchio, torn into bite-size pieces

8-12 small red radishes, sliced

1 small ripe mango, sliced

1 medium avocado, sliced

1 cup halved cherry tomatoes

Method:

To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.

To prepare salad: Just before serving, combine spinach, radicchio, radishes, avocado, cherry tomatoes and mango in a large bowl. Add the dressing; toss to coat.

Sprinkle ground pepper and serve.

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Spinach & Parmesan Souffle

(www.myrecipes.com)

Ingredients:

Cooking spray

1 1/2 tbsp dry breadcrumbs

1 (6-ounce) package fresh baby spinach

2/3 cup fat-free milk

2 tbsp all-purpose flour

1/8 tsp salt

1/8 tsp ground nutmeg

1/8 tsp freshly ground black pepper

1/2 cup (2 ounces) freshly grated Parmesan cheese

2 large egg yolks

4 large egg whites

1/4 tsp cream of tartar

Method:

1. Place a baking sheet in the oven. Preheat oven to 425°F.
2. Coat 4 (6-ounce) ramekins with cooking spray; sprinkle evenly with breadcrumbs, tilting and turning dishes to coat sides completely.
3. Heat a large nonstick skillet over medium high heat. Lightly coat pan with cooking spray. Add spinach; cook for 2 minutes or until spinach wilts, tossing constantly. Place spinach in a colander; let stand 5 minutes. Squeeze excess liquid from spinach. Coarsely chop spinach.
4. Combine 2/3 cup milk and the next 4 ingredients (through black pepper) in a small saucepan over medium-high heat, stirring with a whisk until smooth. Cook for 2 minutes or until mixture is thick and bubbly, stirring constantly. Spoon mixture into a large bowl, and let stand for 10 minutes. Stir in spinach, cheese, and egg yolks.
5. Combine egg whites and cream of tartar in a large bowl, and let stand at room temperature for 15 minutes. Beat with a mixer at high speed until medium peaks form. Gently stir one-fourth of egg whites into spinach mixture, and gently fold in the remaining egg whites.
6. Gently spoon mixture into prepared dishes. Place dishes on preheated baking sheet; return baking sheet to 425°F oven. Immediately reduce oven temperature to 350°F; bake soufflés at 350°F for 21 minutes or until puffy and golden brown. Serve immediately.

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Chicken with Spinach & Tomatoes

(www.bettycrocker.com)

Ingredients:

4 boneless skinless chicken breasts (about 1 1/4 lb)

1 clove garlic, finely chopped

1/2 tsp dried oregano leaves

1/2 tsp seasoned salt

1/4 tsp pepper

1/4 cup dry white wine or water

2 medium plum (Roma) tomatoes, sliced (about 1 cup)

1 bag (6 oz) fresh baby spinach leaves (about 3 1/2 cups

1 tbsp olive oil

Method:

1. In 12-inch nonstick skillet, heat oil over medium heat. Sprinkle chicken with garlic, oregano, seasoned salt and pepper. Add chicken to skillet; cook 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F).
2. Stir wine into skillet. Top chicken with tomato slices. Cover; cook 2 to 3 minutes or until tomatoes are thoroughly heated.
3. Add spinach. Cover; cook 2 to 3 minutes longer or until spinach is wilted.