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Spinach Swap: Trade High Calorie Foods for Nutrient-Dense Superfood

By HERWriter
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swap nutrient-rich superfood spinach for high calorie foods Lev Dolgachov/PhotoSpin

Spinach is low in calories and full of essential nutrients that our bodies need. The antioxidants in spinach include flavonoids which, according to an article on the Whole Foods website, has been proven in older studies to help ward off breast cancer.

“A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.”

Research on the site also indicated that eating spinach may be helpful in the prevention of prostate cancer in men.

According to Naturally-Healthy-Eating.com, “This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiberand copper. Plus, it’s a good source of selenium, niacin, and omega 3 fatty acids.

I like to add spinach to many of my meals such as omelettes and even protein shakes. I also like to do what I call a “spinach swap” and have my food over a bed of spinach instead of rice, pasta or potatoes.

Here are some of my original, favorite spinach recipes:


1 whole egg/ 2 egg whites
2 Cups of fresh spinach
½ Cup salsa
¼ Teaspoon of garlic
1/8 Teaspoon of dried oregano
1/8 Teaspoon of dill
1/8 Teaspoon of cilantro

In a nonstick frying pan, sauté fresh spinach in olive oil and garlic.
Add salsa, oregano, cilantro and dill.
Beat eggs in separate bowl and pour into pan.
Stir evenly around vegetables, and flip.
Cook both sides until golden brown.


4 Ounces of ground turkey breast
1 Tablespoon of olive oil
¼ Teaspoon of garlic powder
½ Teaspoon of Worcestershire sauce
1 Tablespoon of chopped scallions
2 medium shiitake mushrooms chopped
1 slice of Swiss cheese

Mix together turkey, garlic, Worcestershire sauce and set aside.
Sauté scallions and mushrooms in medium skillet for about 5 minutes.
Mix onion mixture in with turkey and form two small burgers.
Cook over medium heat flipping over until juices run clear.
Top with Swiss cheese.
Serve on a bed of spinach instead of a bun.


3 Tablespoon olive oil
½ pound of chicken breast, cut into strips
½ cup chopped broccoli
½ cup red bell pepper strips
10 ounce package of fresh spinach
1/2 cup of jarred bruschetta spread

Stir fry chicken in large skillet with olive oil, add bruschetta, broccoli and peppers for about 5 minutes.
Add the spinach.
Cover the pan and steam over medium heat for 2 minutes.
Mix together and serve.
Makes 4 servings


“Benefits of Spinach – Naturally-Healthy-Eating.com.” Naturally Healthy Eating. Web 14 May 2013.

“Health Benefits of Spinach – LiveStrong.com.” Live Strong. Web 14 May 2013.

What's New and Beneficial About Spinach - WHFoods.com." Whole Foods. Web 14 May 2013.

Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.

Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com/ She resides in the Phoenix, AZ area with her husband and son, where she runs her personal training business, Fitness Answer, LLC.

Reviewed May 16, 2013
by Michele Blacksberg RN
Edited by Jody Smith

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.


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