veggie of the month - spinach


Live Well Sioux Falls and the Sioux Falls Food Council is proud to present the Eat Well, Live Well campaign! Each month this campaign will highlight a new vegetable and/or fruit along with a healthy recipe developed by local Sioux Falls chefs and restaurants.

What is January’s fruit or vegetable? SPINACH!

Nutrition Benefits of Spinach:

  • Fat & Cholesterol Free
  • Low in Calories
  • Excellent Source of Fiber
  • High in Vitamin A, Vitamin C, Iron, & Folate
  • Good Source of Magnesium

Source: Produce for Better Health Foundation

10 Ways to Enjoy More Spinach…  

  1. Stuffed Chicken.
    Stuff chicken with spinach, low-fat cheese, and onions. After the chicken is baked use the spinach combination as a flavorful side dish.
  2. Spinach Smoothie!
    Spinach has no flavor so you can add in the vitamins and minerals without changing the taste. Just a handful of fresh spinach will amp up the nutrition in your favorite smoothie.
  3. Spinach Pesto.
    Use spinach instead of basil leaves in your traditional pesto recipe.
  4. Spinach Dip.
    Cook spinach [according to package] then mix in Parmesan cheese, pine nuts, and sliced cashews. Heat at 350°F for 10 minutes.
  5. Spinach Wrap.
    Use spinach as a wrap. Place grilled chicken in a spinach leaf and dip into low-fat ranch dressing.
  6. Popeye-Approved Potatoes.
    Mix cooked frozen spinach into mashed potatoes. Top with parmesan cheese for a twist on an old favorite.
  7. Omelettes.
    Add spinach, mushrooms, onions, and low-fat cheese to make a nutritious and delicious filling for omelettes and frittatas.
  8. Spinach Fruit Salad.
    Use fresh spinach to make a salad then toss in some strawberries, mandarin oranges, or apple slices.
  9. Spinach in Stir-Fry.
    Cook spinach, bell peppers, onions, mushrooms, and broccoli in a little olive oil on high heat for a delicious vegetable medley.
  10. Salad On-the-Go.
    Tear spinach leaves and toss into a whole wheat pita with your favorite salad toppings. Add low-fat dressing for a quick salad on the go.

Don’t stop there! Find ways to promote spinach at your work, school, childcare, and in your community!

Learn more about spinach and get the winter spinach salad recipe from Chef Jesse with Josiah’s Coffeehouse & Cafe in Sioux Falls with this Pick It! Try It! Like It! fact sheet.

Sources:  Eat Well, Live Well Campaign,  Pick It! Try It! Like It!Harvest of the Month, & Fruits & Veggies More Matters.