The spinach salad recipes below are highly nutritious and delicious. Raw spinach contains saponins which have cancer fighting properties. Spinach is on the low glycemic food list, and as is true of most vegetables, you can eat all you want without raising your blood sugar.
Since it's possible now to buy fresh spinach already washed and trimmed, you can throw a meal together quickly using spinach as your main ingredient! Buy organic if you can because spinach is one of the top 12 vegetables labeled by the EWG (Environmental Working Group)as having the most pesticide contaminants. *
These two recipes are available as printable low glycemic index recipes.
The first spinach salad recipe is for a main course. Use left over steak or sauté some sirloin strips in a teaspoon of olive oil. Spinach is mild enough to complement the steak flavors and when you add the fruit, cucumber and cheese you have covered all the nutritional bases. Finish your meal with more fresh fruit.
Be sure to remove the stems of the spinach, wash with water and dry carefully. Toss salad with all ingredients, add 2 - 3 T. of low calorie salad dressing or the dressing below, toss some more and serve. 4 servings.
320 calories per serving
The next recipe is very light and refreshing and makes a nice side dish for a grain dish. Spinach and strawberries are high in antioxidants and contain plenty of vitamin C. Spinach also has vitamin E and folate.
Prepare your pecans (see below) the day before you plan to make your salad. Save a few pecans whole to garnish your salad. Place your spinach and strawberries in a large salad bowl and toss. Add the salad dressing below and toss again. Lastly add the crispy pecans and toss once more.
* Soak the pecans in water mixed
with 1/2 teaspoon of salt overnight. Drain in a colander, spread on a
baking sheet and roast in a warm oven at 150 degrees all day until
completely crispy and dry. To make a large batch put 4 cups of pecans
in 2 teaspoons of salt and water in bowl and cover. Drain and roast in
the oven over night in very low heat 150 degrees. These are good in salads or to eat as a snack.
220 calories per serving
For the salad dressing mix together 6 T. olive (or walnut) oil, 2 T. white wine or apple cider vinegar, 1 teaspoon palm sugar, salt and pepper to taste. Mix all the ingredients together and toss the salad gently with half the dressing or until the spinach leaves are covered. Refrigerate what you don't use.
* Chef MD's Big Book of Culinary Medicine, by John La Puma, M.D., published by Crown Publishers, 2008, page 11.
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