Popeye Knew Best

Did you know that spinach consumption increased by nearly 35 percent in the United States after Popeye made his cartoon debut in 1929?

Spinach is a superfood that packs a powerful nutritional punch to your diet. It is one of the most popular green, leafy vegetables in the world due to its rich source of vitamins, minerals, and anti-oxidants.

Although Popeye’s canned spinach isn’t the healthiest option due to its high sodium content (310 mg for just a half cup), it still provides ample vitamins and nutrients. Ideally, your best choice is frozen spinach. One cup of frozen spinach has more than four times the amount of nutrients, such as fiber, folate, iron, and calcium, than a cup of fresh spinach.

According to the USDA, almost 90% of the U.S. population does not meet the recommended daily intake of vegetables. As part of an overall healthy diet, consuming a variety of vegetables and fruits may reduce heart disease risk, including heart attack and stroke, and protect against certain types of cancer.

Knew Best Strong to the Finish— ’cause I eats me spinach

Here are some easy ways to include spinach in your diet.

● Add it to a smoothie—it doesn’t impact the flavor and adds an extra dose of nutrients ● Stir it into your pasta dish during the last 3-5 minutes of cooking ● Include it in your omelet—eggs and spinach pair well together ● Make it a pizza topping—it’s a great way to boost your pizza’s nutritional value ● Use it as a salad base—or mix it with your favorite greens ● Add it to a wrap, sandwich, or flatbread ● Make a spinach and artichoke dip

Believe it or not, spinach is not for everyone. The high oxalate levels in spinach can increase the risk of kidney stones. It is also not recommended for those who take anti-coagulating medication or have inflammatory diseases. To learn more about healthier ways of eating, visit www.myplate.gov.

Strawberry Spinach Salad Recipe SERVES 2

Ingredients:

5 cups fresh spinach ½ cup blueberries ¾ cup raspberries ½ cup strawberries, halved ¾ cup crumbled feta cheese ½ cup walnuts or sliced almonds One bottle of poppy seed dressing Instructions: In a bowl, add the spinach, blueberries, raspberries, strawberries, feta cheese, and nuts. Drizzle salad with poppy seed dressing. Gently toss to combine and serve immediately.