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Mediterranean Spinach

This spinach recipe helps you to get this super food into your diet very easily. The simple dressing is the perfect complement. You will find that it doesn’t need anything else to be great tasting and satisfying.

Mediterranean Spinach Prep and Cook Time: 15 minutes

Ingredients:
4 medium bunches fresh spinach
1/2 TBS lemon juice
1/2 TBS balsamic vinegar
2 medium cloves fresh garlic, pressed
1 TBS extra virgin olive oil
salt & cracked black pepper to taste

Directions:


  1. Bring lightly salted water to a rapid boil in a large pot. Cut stems off spinach leaves and clean well. This can be done easily by leaving spinach bundled and cutting off stems all at once. Rinse spinach leaves very well as they often contain a lot of soil. Cook spinach in simmering water for 2-3 minutes.
  2. Drain and press out excess water. Toss in rest of ingredients and serve. Make sure you don’t toss spinach with dressing until you are ready to serve. Otherwise the flavor will become diluted.

    Serves 2-4

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please click here.

Mediterranean Spinach
1.00 serving
110.23 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 1360.00 mcg 1700.0 277.6 excellent
vitamin A 22831.40 IU 456.6 74.6 excellent
folate 661.25 mcg 165.3 27.0 excellent
vitamin C 96.90 mg 161.5 26.4 excellent
manganese 3.08 mg 154.0 25.1 excellent
magnesium 269.09 mg 67.3 11.0 excellent
potassium 1907.08 mg 54.5 8.9 excellent
iron 9.25 mg 51.4 8.4 excellent
tryptophan 0.13 g 40.6 6.6 very good
vitamin B2 (riboflavin) 0.64 mg 37.6 6.1 very good
dietary fiber 9.22 g 36.9 6.0 very good
vitamin E 6.86 mg 34.3 5.6 very good
calcium 340.02 mg 34.0 5.6 very good
vitamin B6 (pyridoxine) 0.68 mg 34.0 5.6 very good
molybdenum 17.00 mcg 22.7 3.7 very good
copper 0.45 mg 22.5 3.7 very good
protein 9.83 g 19.7 3.2 good
vitamin B1 (thiamin) 0.27 mg 18.0 2.9 good
phosphorus 169.01 mg 16.9 2.8 good
omega 3 fatty acids 0.42 g 16.8 2.7 good
vitamin B3 (niacin) 2.47 mg 12.4 2.0 good
zinc 1.82 mg 12.1 2.0 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Mediterranean Spinach

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For education only, consult a healthcare practitioner for any health problems.


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