I remember watching cartoons as a child wondering why Popeye liked spinach so much…

Spinach, both vibrantly green and tasty, is low in both saturated fat and cholesterol. It is also a great source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

Medical researchers tell us that Vitamin A, or beta-carotene, helps protect us from heart disease, lung and prostate cancer, degenerative diseases of the eye, such as macular degeneration, and it also boosts our immune systems! Vitamin A (beta-carotene) is also an antioxidant vitamin. Antioxidants protect our bodies from damage caused by free radicals, cells that are essentially malfunctioning and in turn can cause healthy cells to malfunction by trying to steal electrons from cell molecules. Free radical damage is believed to be the underlying cause of early aging as well as many diseases.

Spinach is also full of Vitamin K, which is necessary for proper clotting of the blood. It is recommended that those who take blood thinners should consult their doctor before eating large amounts of spinach.

One cup of raw spinach provides you with 56% of the recommended daily value! One great way in which you can incorporate spinach into your diet is by making your own pesto. Making pesto is not only easy, delicious and economical, but is a great opportunity to incorporate raw spinach into your family’s diet. Instead of using only basil, add a large handful of fresh spinach which will not only reduce the cost of the pesto, but add tremendous flavor and nutrition! Herbs can be costly and if you’re like me, you enjoy growing your herbs in pots or in your garden and you might not want to use a lot a basil at once. Using a smaller amount of basil and other herbs with a good handful of raw spinach in your pesto is a great way to flavor your pesto and benefit from spinach! Although pesto is not cooked in most recipes, when heated it can lose its’ vibrant green color. Adding spinach keeps your pesto green whether cooked or uncooked! I prefer to not cook my pesto and add a little pasta water if making pasta.

I recently made a Farro Salad with Cherry Tomatoes, Goat Cheese with a Pesto Dressing. I used the water from the farro to thin the pesto down instead of adding excess olive oil…the starchy water worked perfectly!

More tips on pesto and my basic pesto recipe.

Try these tips and enjoy the benefits of! Who knew Popeye was so smart?