Thursday, March 31, 2011

Pop-Eye Says: Eat Your Spinach!

Green Power Smoothie

I know I sound like a broken record, but there is virtually nothing that will impact your pregnancy and health like the food you put into your body. I can't stress enough how important your diet is. Good nutrition can prevent many complications that arise in pregnancy- things like anemia, gestational diabetes, pre-ecclampsia, hypertension, and post-partum depression can all be impacted by the food you eat. So- two principles: cut out nutrition-less foods (white starchy foods) and increase nutrition rich foods- like Spinach!

Let's talk about Spinach! Spinach is a rich source of Vitamins A, B6, C, E, and K, calcium, potassium, iron, folate (folic acid) and Omega-3s! In fact, spinach is so rich in iron- that 180 g of boiled spinach has more iron (6.43 mg) than 170 g of ground beef (4.42 mg). All of these vitamins are essential for a healthy pregnancy- so the more spinach you can include in your diet- the better. Sometimes it's hard to sit down and eat a salad- takes a long time to chew and frankly, sometimes you just don't feel like a salad. Here are some other ways to get some more spinach into your diet.

Spinach Smoothie

2 bananas
1 c frozen strawberries
1 c raw spinach
1 Tbs peanut butter
1 c milk or water

Blend and enjoy!

Spinach Dip

1 c raw spinach
1 clove garlic
1 tbs onion
1/2 c garbanzo beans

Blend and mix in with yogurt, lebnah, or hummus. My three year old loves this!

Ghorma Sabzi (Spinach Stew)

1 onion chopped
4 garlic cloves minced
4 chicken breasts (bone-in skin on is much cheaper here in Kuwait)
1 bunch mint chopped
1 bunch cilantro chopped
1 bunch parsley chopped
2 bunches of spinach
8 oz tomato paste
1 Tbs turmeric
2 tsp salt
1 dried lime
1 can kidney beans

Saute onion and garlic. Remove and set aside. With some oil in the bottom of a pan, grill both sides of the chicken breast till brown. Toss in onions, galic, chopped greens, tomato paste, turmeric, salt, dried lime, and enough water to cover the greens. Put on the cover, on medium-high simmer for about 20-30 minutes. Mix in 1 can kidney beans (drained and rinsed) until heated. Serve with rice and plain yogurt.

Another dark green leafy vegetable with superb nutritional quality is Kale. I am asking Sultan Center regularly to start importing it- do the same and maybe we'll have it by next fall!
What are some of your ideas?

Mixed Spinach and other greens with chicken and dried limes

1 comment:

  1. Love the Ghormet Sabzi, Sarah. Nice!
    Also, I hope you get some Kale out there. My 3 year old son also loves it. Let me know if we can FedEx it to you. :) Love to all, P

    ReplyDelete