Favorite and hated spinach: diet recipes
It is with this cartoon character – the valiant Sailor Popeye – that many people associate spinach. Producers of canned food and other products from this plant in the city of Crystal City (Texas) even erected a monument to the hero, who at one time not only helped to increase sales, but also popularized the greens among children and teenagers.
Even in winter in our latitudes you can buy spinach - if not fresh, then frozen. It must be said that it retains its beneficial properties quite well in this form - much better than canned food. Frosted spinach is usually sold chopped, pressed into small bars or discs. When defrosted, such a piece turns into an almost uniform slimy gruel, so, say, it is not suitable for making a salad or eating separately. But soups, sauces, pastries and other dietary dishes from spinach turn out excellent. Fresh greens can be chewed just like that, decorated with sandwiches, added to fresh salads.
But spinach also has a drawback - no taste. More precisely, it has a taste, but it is practically no different from any average meadow grass. Spinach is definitely inferior in taste to fragrant wild garlic, sour sorrel and spicy parsley. That is why few people like it. Those who are losing weight are especially unfriendly, for whom even without spinach their diet is rarely tasty. But if you have already decided to include it in your menu, we will help you do it as painlessly as possible, offering delicious and original dietary recipes with spinach.
Unless otherwise specified in recipes, you can use either fresh or frozen spinach.
Dietary deviled eggs with broccoli and spinach
Ingredients:
Eggs – 8 pcs.
Spinach – 50 g
Broccoli – 100 g
Salt, spices to taste
Boil the eggs hard, peel, cut in half and remove the yolks. Mix the yolks in a blender with defrosted or fresh spinach, add salt and pepper. Boil the broccoli for 5 minutes in boiling salted water, then chop finely and mix with the yolks. Spoon the mixture into the halves of the boiled whites and put in the refrigerator for 20-30 minutes so that the filling hardens.
Nutritional value per 100 g:
Proteins – 10.2 g
Fats – 8.2 g
Carbohydrates – 1.6 g
Caloric content – 123.7 kcal
Diet pie with spinach and olives
Ingredients:
Whole grain wheat flour – 300 g
Eggs – 3 pcs.
Spinach – 200 g
Onion – 1 pc.
Butter – 30 g
Low-fat kefir – 100 ml
Olives – 50 g
Soda – 0.5 tsp.
Salt to taste
Stew spinach and onion in butter for 5-6 minutes. Beat eggs with kefir, add flour, salt and soda, knead the dough. Stir in stewed spinach and sliced olives. Pour the mixture into a baking dish and place in an oven preheated to 190°C for 25-30 minutes.
Nutritional value per 100 g:
Proteins – 7.5 g
Fats – 6.5 g
Carbohydrates – 30.5 g
Caloric content – 212.7 kcal
Curd mousse with spinach, banana and mint
Ingredients:
Cottage cheese 5% – 300 g
Banana – 1 pc.
Fresh spinach – 40 g
Fresh mint – 30 g
Simply mix all ingredients in a blender until smooth. If your banana is super-ripe, the dessert may be sweet on its own. If not, add a little sweetener or honey (in the latter case, don't forget to include honey in the KBZhU).
Nutritional value per 100 g:
Proteins – 11.6 g
Fats – 3.2 g
Carbohydrates – 6.8 g
Caloric content – 102.3 kcal
Light spinach sauce
Ingredients:
Greek yogurt – 200 g
Spinach – 70 g
Garlic – 3-4 cloves.
Olive oil – 1 tbsp.
Salt, black pepper to taste
Mix all ingredients in a blender until smooth. This sauce goes well with meat, fish (white or red), omelette, croutons, savory casserole or the spinach pie described above.
Nutritional value per 100 g:
Proteins – 4.4 g
Fats – 5.7 g
Carbohydrates – 4.3 g
Caloric content – 87.5 kcal
Spinach Pesto Sauce
Ingredients:
Fresh spinach – 100 g
Olive oil – 150 ml
Walnuts – 4 tbsp.
Cheese 20% – 50 g
Salt to taste
Garlic – 3-4 cloves.
Classic pesto sauce is made from fresh green basil, pine nuts, olive oil and parmesan. But alternative versions in different countries of the world are prepared from almost any greens and any nuts. Cheese, by and large, can also be chosen to your taste. We suggest taking low-fat, although even with it, due to the oil and nuts, the sauce will be a calorie bomb. So try not to get too carried away with it - thanks to the intense taste and aroma, even one teaspoon (about 10 g and 53 kcal) will be enough for a plate of pasta, chicken steak or a couple of toasts.
Mix spinach, butter and nuts in a blender. Grate the cheese on a fine grater. Mix the ingredients, add chopped garlic and salt. The sauce can be stored in the refrigerator for several days - unless, of course, it dies a heroic death during the first dinner.
Nutritional value per 100 g:
Proteins – 7.1 g
Fats – 54.4 g
Carbohydrates – 2 g
Caloric content – 525.5 kcal
Diet Meatballs with Spinach
Ingredients:
Turkey fillet – 1 kg
Spinach – 100 g
Eggs – 3 pcs.
Onions – 2 pcs.
Salt to taste
Grind the fillet in a blender or meat grinder. Add finely chopped onion and chopped spinach, beat in eggs, salt, and mix. Form meatballs and steam for 20-30 minutes. In the oven or multicooker, however, it will also turn out delicious. But if you bake meatballs, cover the dish with a lid, otherwise too much moisture will evaporate and the dish will turn out dry.
Nutritional value per 100 g:
Proteins – 15.4 g
Fats – 1.8 g
Carbohydrates – 1.3 g
Caloric content – 84.2 kcal
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