Sautéed Kale and Spinach Recipe | An Easy Side Dish - The Home Intent (2024)

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Sautéed Kale and Spinach Recipe | An Easy Side Dish - The Home Intent? ›

Cook kale in olive oil for 7 minutes. Add salt, spinach and garlic. Cook for 3 minutes. Stir in lemon juice and serve immediately!

Not one, but TWO leafy greens are represented into this tasty green smoothie! So, if you are on a mission to get more vegetables into your diet and belly, this kale and spinach smoothie is a great recipe to get you started.

"However, if you are looking for a food that is particularly high in fiber, vitamins K and C, kale is a better choice," she said. "If you are looking for a food that is particularly high in folate and a source of iron, and vitamins A and E, then spinach is a better choice."

For maximum vitamin retention, use quick-cooking methods that do not include water, such as sauteing, stir-frying or blanching, to reduce the amount of nutrients lost from cooking.”

Cut the kale as you want to serve it, set it in a colander or steamer over a pot of boiling shallow water, cover and cook until the kale is tender (about 5 to 10 minutes). Allow the kale to cool until you can handle it, then squeeze out as much water as you can. Serve steamed kale warm or at room temperature.

BAD COMBO #2: Spinach and Dairy Products

If you're on a vegetarian diet or are a menopausal woman or just want to make sure you're absorbing calcium well, you'll want to avoid mixing dairy with oxalate-dense foods like spinach, beets, collards, leeks and parsley.

Leafy greens: Cabbage, collard greens, spinach, kale, and other greens are high in nitrates, which have been found to offer blood pressure benefits. It's easier to get your daily dose of greens by varying how you eat them.

1. Spinach. Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants. Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.

Eating too much spinach can also be harmful if you have kidney problems. The oxalic acid in spinach can bind with excess calcium in your kidneys and create kidney stones. If you know you are prone to developing kidney stones, you should eat spinach in moderation.

Both kale and broccoli are nutritious powerhouses. Like other green leafy vegetables, kale and broccoli have very low carbohydrate and fat content. The vitamins and minerals in the two vegetables are equivalent, although kale has a little edge over broccoli in terms of protein, calcium, and vitamins A, C, and K.

How to eat spinach to get maximum benefits? ›

Avoid overcooking to preserve its nutritional value. It is best to consume spinach raw or minimally cooked to reap the most nutritional advantages. Cooking methods like as steaming or sautéing can aid in the preservation of the bulk of its nutrients.

Spinach. The leafy green is packed with nutrients, but you'll absorb more calcium and iron if you eat it cooked. The reason: Spinach is loaded with oxalic acid, which blocks the absorption of iron and calcium but breaks down under high temperatures.

When buying whole bunches of spinach, look for leaves that are crisp and dark green, and avoid those that are yellow, limp, or wilted. If buying pre-washed, packaged spinach, inspect the bag for any slimy or yellow leaves, and also check the expiration or a "best if used by" date.

You can definitely eat kale stems! Sure, they're not the tastiest. Or easiest to eat. But, they're packed with nutrition and can add some valuable green to a stir fry, grain bowl, or frittata.

Cutting the stem of kale and marinating it with olive oil and salt can help reduce bitterness. Let it marinate in the fridge for at least 24 hours for better tenderness and less bitterness. Boiled kale is quite delicious.

Kale works nicely in recipes that call for spinach, like those for egg dishes, salads or lasagna. Kale is heartier than spinach, so you may need to adjust the cooking time to be a bit longer.

The leafy greens like kale and spinach in green smoothies are a great source of vitamin K1. Research has shown that people with a high intake of vitamin K1 are have a lower risk of bone fractures, osteoporosis, and decreased bone mineral density. Leafy greens are much higher in vitamin C than other vegetables.

Although it is safe for most people to eat a bowl of spinach per day, you should be careful to eat it in moderation.

Anti-inflammatory foods

green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts. fatty fish like salmon, mackerel, tuna, and sardines. fruits such as strawberries, blueberries, cherries, and oranges.

Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria.