I sincerely believe in the saying, ‘You are what you eat’ as in what we consume daily characterizes our tastes and health. From my childhood, the cartoon character ‘Popeye the sailor man’ showed us that eating spinach was the way to a healthy and robust body.
Trust me, the impact on my mindset was so strong that I made sure that my children watch Popeye’s show regularly. And it worked; they love their greens in every shape and form.
So I would like to share my favorite recipe for the week, Spinach soup.
- 2 cups(60-80g) fresh spinach
- 2 tbsp (60-70g) onion
- 2-3 cloves garlic
- 2 tbsp ginger
- 1 tbsp wheat flour
- 100ml cow’s milk
- ¼ tsp Himalayan pink salt
- 1 tsp(5g) ghee
- ¼ tsp ground black pepper for seasoning
- Sauté spinach with onions, ginger, garlic in ghee. Add water and let it simmer.
- Heat some milk and slowly add whole wheat flour so as not to form any lumps. Cook until thickened and mix in the soup.
- Simmer for 10-15 minutes and puree the mix.
- Season and cook for a couple of minutes and serve.
|Dietary Fats||8.9 g|
|Vitamin A||9597.7 IU|
|Vitamin E||2 mg|
|Vitamin K||445 µg|
This dish is enriched with the goodness of spinach, cow’s ghee, wheat flour, onions, milk and seasoned with herbs and spices. Anyone can whip up this easy snack recipe in a few minutes, and much of the cooking time is just for simmering.
Studies also suggest that to retain maximum iron in the spinach, it will only need to be boiled for a short time before consuming 1<https://www.researchgate.net/publication/321212051_DETERMINATION_OF_IRON_CONTENT_IN_SPINACH-A_TITRIMETRIC_STUDY>
This easy snack recipe is also very versatile, it is a hot and inviting soup for winter, but it is also light, so it works in the summer. You can enjoy it as a snack, along with a salad or serve it before dinner as an appetizer for the family.
Spinach is a superfood of green leafy vegetables, low in calories, full of nutrients that are good for the body in many ways. For example, it boosts the immune system and the body’s defense against germs to help your heart. Its advantages might surprise you. So check out the recipe for spinach soup or Palak soup(as called in India), along with its benefits.
Spinach Health Benefits
Spinach (Spinacia oleracea L.) is native to central Asia and belongs to the family Chenopodiaceae. For ages, spinach has been used in various cuisines in many different ways due to its versatile taste and texture.
Spinach is an excellent source of vitamin A, vitamin K, magnesium, manganese, folic acid, iron, vitamin C, vitamin B2, vitamin B6, vitamin E, potassium and a decent source of dietary fiber, and omega-3 fatty acids. All of which are essential for the maintenance, improvement, and regulation of human tissues. 2<https://fdc.nal.usda.gov/fdc-app.html#/food-details/1750353/nutrients>
Spinach contains carotenoids, polyphenols and the most sulfoquinovosyl diacylglycerol (SQDG) and monogalactosyl diacylglycerol (MGDG), which are cancer-preventing components. 3<https://pubmed.ncbi.nlm.nih.gov/17439396/>, 4<https://pubmed.ncbi.nlm.nih.gov/17571956/>, 5<https://www.sciencedirect.com/science/article/pii/B9780123746283000268>
Read this full-length article on our website to understand the nutritional benefits of spinach in detail. 6<https://fabulousbody.com/spinach-nutrition-facts-and-health-benefits/>
Benefits Of Spinach Soup
A few of the benefits are of the nutrient-dense spinach soup are:
Good soup for weight loss
It is a good soup for weight loss as spinach, onion, ginger and garlic are low in calories and fat. In addition, they have a high water and fiber content that may help prevent constipation and promote a healthy digestive tract. 7<https://pubmed.ncbi.nlm.nih.gov/11396693/>
A Study hinted that thylakoid extracts from spinach might reduce the urge to eat, as they lower levels of a hunger hormone and raise hormones that make you feel full. 8<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600649/>
Helps stabilize blood sugar
According to studies, spinach also helps keep the blood sugar level stable and LDL cholesterol levels down. 9<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5018658/>
Contributes to hydration
We all think that the only way to hydrate the body is by drinking water, but food can also help us reach that goal. For example, spinach and onion are vegetables that are nearly all water. This is another very good way to keep weight in check.
Boosts Immune System
Spinach has vitamins and minerals like vitamin E and magnesium that support your immune system. This system keeps you safe from viruses, bacteria and toxins that cause disease.
Spinach is rich in iron, a crucial mineral essential to regulate cell growth. As per NIH (National Institutes of Health), iron is required by the protein in our RBC( red blood cell) hemoglobin to transport oxygen to tissues throughout our body. 10<https://ods.od.nih.gov/factsheets/Iron-Consumer/>
Rich in Antioxidants
Green, leafy vegetables, including spinach, contain rich amounts of beneficial antioxidants such as vitamin E. This antioxidant can help slow the decline of cognitive ability and mental performance. As a result, the mind may stay younger, and learning capacity and motor skills may improve.
Study results indicate that spinach extract is a potential source of natural antioxidants, and its consumption improves antioxidant status. 11<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999804/>
Inflammation plays a role in asthma, migraine headaches, osteoporosis and rheumatoid arthritis. Anti-inflammatory nutrients include a component of vitamin A known as beta carotene, vitamin K, magnesium, riboflavin, and vitamin C.
Eating foods like spinach soup that have anti-inflammation perks is a way to reduce the inflammation in your body. 12<https://sciencenordic.com/antioxidants-forskningno-infection/eat-your-spinach-its-good-for-your-heart/1461508>
According to new research, the best way to obtain antioxidant lutein is dark green vegetables. Therefore, researchers have compared different ways of preparing fresh spinach to maximize lutein levels in finished food. 13<https://www.sciencedaily.com/releases/2018/12/181221123810.htm>
Improves Bone Health
Spinach has calcium, manganese, and vitamin K, which are essential for healthy bones. Fresh spinach contributes more than the daily requirement of vitamin K. Vitamin K helps prevent osteoclasts from breaking down bone.
Our body is constantly getting rid of and rebuilding bone tissue. Osteoporosis is a condition that makes your bones weak and breaks easily, and it happens when the amount of new bone isn’t replacing enough of the broken down bone. So if we don’t get enough calcium throughout our life, your chances of getting osteoporosis are higher. 14<https://pubmed.ncbi.nlm.nih.gov/11684396/>, 15<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726210/>, 16<https://www.healthlinkbc.ca/healthy-eating/everyone/food-and-nutrition/vitamin-k>
For Healthy Skin And Hair
Spinach is abundant in Vitamin A, which moderates oil production in the skin pores and hair follicles to moisturize the skin and hair. Vitamin A is also essential for the growth of primary bodily tissues, including hair and skin.
Green leafy vegetables, including spinach, are high in vitamin C, which is crucial for building and maintaining collagen, making structure to hair and skin.
Iron deficiency is one of the common causes of hair loss that may be counteracted by sufficient consumption of iron-rich foods like spinach. 17<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/>
Iron deficiency can result in fatigue, decreased immunity and poor work performance. The iron in spinach soup is especially needed by children, menstruating and lactating women, the elderly and adolescents. 18<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/>
Many people do not like its taste despite its fantastic health benefits. However, we hope that these above interesting facts will change the way you think about this leafy green. And If you’re interested in good health, try and pass on this recipe for spinach soup to all your loved ones.
Let us know in the comments if you liked it!
Sources & References