Two No-Fuss Real-Food Recipes Made With Spinach and Eggs
Chef SarahWiener has been dubbed Germany’s Jamie Oliver. She is an ambassador for healthyeating and nutrition in the country and works to educate people about how tocook simple healthy meals using fresh organic foods.
Wiener shares twoeasy-to-make yet wholesome recipes that make use of three primary ingredients: potatoes, spinach and egg. Now, I’m not normally a fan ofpotatoes, especially if eaten in excess. But they do have some healthyattributes, especially if they’re organic and you eat the peel.
Potatoesprovide fiber, B vitamins, minerals and even antioxidants. If you’re healthy,eating them in moderation is OK, but to kick the nutrition on these recipes upa notch, swap out the regular potatoes for sweet potatoes.
What Makes These Two Meals Good for You?
Any time youeat real food — and not processed food, fast food and junk food — you’retreating your body right. By enjoying the meals above, you not only get greattaste but also the following benefits.
As mentioned,I’d recommend swapping out the potatoes in these recipes for sweet potatoes.Orange-colored sweet potatoes owe their appearance to the carotenoidbeta-carotene.
As anantioxidant, beta-carotene can help ward off free radicals that damage cellsthrough oxidation, which can speed up aging and make you vulnerable to chronicdiseases. This antioxidant can help support your immune system, as well aslower your risk of heart disease and cancer.
Research shows sweet potatoes can help regulate blood sugar because of their ability to raise blood levels ofadiponectin, a protein hormone created by your fat cells, to help regulate howyour body metabolizes insulin.
Sweetpotato extract is said to help reduce inflammation in brain and nerve tissuethroughout your body. The phytonutrients within sweet potatoes also influencefibrinogen, an important glycoprotein required for blood clotting.
Togetherwith thrombin and fibrin, balanced amounts of fibrinogen are important for woundhealing and blood loss prevention
Spinach (Dark Leafy Greens)
Youcan make the recipes above using any dark leafy green you enjoy —spinach,kale, Swiss chard, collards, etc. Consuming a variety of fresh organic greensis one of the absolute best things you can do for your body.
Toppingthe list in terms of nutrient density are watercress (which are really easyto sprout at home), chard, beet greens, and spinach — butadding other gorgeous leafy greens such as lettuce, kale, collards, dandelion leaves, mustard greens,and escarole will just add to your overall nutrient infusion.
Greenslike spinach and kale are loaded with cancer-fighting antioxidants includingbeta-carotene, vitamin C, and sulforaphane. Spinach provides folate, whichresearch shows can dramatically improve your short-term memory.
Eatingfolate-rich foods may also lower your risk for heart disease and cancer byslowing down wear and tear on your DNA. Some leafy greens, including collardsand spinach, contain vitamin K1, which is good for your veins and arteries.
Green leafy vegetables are also anexcellent source of nitrates, which are converted into nitric oxide in yourbody. Nitric oxide, in turn, helps to relax and dilate your blood vessels,improving blood flow and lowering blood pressure and risk of glaucoma.
Eggsare rich in healthy fats and high-quality protein. The yolks also contain choline,a B vitamin known for its role in brain development. It’s a precursor to theneurotransmitter acetylcholine, which plays a role in both muscle control andmemory.
Choline is also important for thehealth of your cell membranes and has anti-inflammatory properties. Lutein andzeaxanthin are carotenoids that are also found in egg yolks.
Zeaxanthin is an antioxidantcarotenoid found in your retina, but it cannot be made by your body, so youmust get it from your diet. Lutein is found in your macular pigment, whichhelps protect your central vision and aids in blue light absorption.
It’s important to consume egg yolksthat are only lightly-cooked, as the heat will damage many of the highlyperishable nutrients in the yolk. Less “well-done” eggs are vastlypreferable, such as poached, soft-boiled, or over-easy with very runny yolks.
Garlic reduces inflammation, boostsimmune function, improves heart health, and is toxic to cancer cells. Thecombination of biochemicals in garlic, including tannins, saponins, phenols,flavonoids, and essential oils, haseven been found to fight antibiotic-resistant bacteria.
Garlicis also rich in manganese, calcium, phosphorus, selenium, and vitamins B6 andC, so it’s beneficial for your bones as well as your thyroid. Otherhealth-promoting compounds in garlic include oligosaccharides, arginine-richproteins, selenium, and flavonoids.
Thefirst recipe contains a healthy amount of cream and butter. Look for grass-fed,organic varieties. In addition to healthy saturated fats, butter also contains the followingnutrients:
|Nutrients in Butter
|*Vitamin A in the most absorbable form
|Lecithin (necessary for cholesterol metabolismand nerve health)
|Wulzen factor: hormone-like substance known toprevent arthritis and joint stiffness (destroyed by pasteurization)
|*Fatty acids, especially short- and medium-chainin the perfect omega-3 to omega-6 balance
|*CLA (Conjugated Linoleic Acid): anti-canceragent, muscle builder, and immunity booster
|Minerals, including selenium, manganese,chromium, zinc, and copper
|Iodine in a highly absorbable form
|Arachidonic Acid (AA): brain function andhealthy cell membranes
|Glycosphingolipids: fatty acids that protectagainst GI infections
|*The highest amounts of CLA and omega-3 fatscome from cows raised on grass pastures. Their butter is also 50 percent higherin vitamins A and E, and 400 percent higher in beta-carotene, giving grass-fedbutter its deeper yellow color.