Healthy Foods & Recipes Nutrition

Spinach: Superhero of the Leafy Greens!

raw spinach leafy greens salad

Spinach, and other leafy greens, like kale, are some of the healthiest foods on earth.

Health Benefits of Spinach

Spinach is an extremely nutrient-rich leafy green vegetable! Packed with nutrients, it can do wonders for your health. Loaded with health benefits, this superfood is a superb source of bone-building vitamin K. Spinach is rich in insoluble fiber that can support digestion and prevent constipation. It’s also a good source of vitamins and minerals. This includes vitamin A (in the form of carotenes), folate, calcium, and magnesium. And it’s filled with anti-inflammatory antioxidants. This helps cool inflammation, support eye health, reduce heart disease, and prevent cancer.

Anthony William, the Medical Medium says:
“Raw spinach is a mineral rich superfood. It is packed with protein, iron, beta carotene, and chlorophyll, all essential nutrients that help strengthen the immune system and keep bones and muscles strong. Raw spinach is also one of nature’s best natural laxatives, aiding in keeping the digestive tract healthy and running smoothly. It is also especially beneficial for keeping your eyesight and cognitive function sharp and in good condition.”

Ways to Enjoy​

Spinach is an easy and delicious addition to your diet. Different types of spinach include flat, savoy, and semi-savoy. Available year-round, this veggie is a versatile and delicious addition to many meals. Opt for organic whenever possible to reduce your pesticide exposure.

Enjoy raw spinach in salads and veggie juices. Baby spinach is convenient for tossing into salads. Frozen raw spinach is also a quick option for blending in veggie juices.

A simple way to enjoy spinach cooked is to stir it into a dish during the last minute of cooking. This allows it to be lightly cooked, but still maintain nutrients. It’s a perfect addition to side dishes, stews, soups, or sautéed mushrooms. It’s also a smart dining out option to add to meals.

The Medical Medium says:

“Some ways to add more fresh spinach to your diet is to use it in salads, blend it with ripe bananas for a delicious green smoothie, or juice it with celery and apples for a healthy, healing drink. Adding more fresh spinach to your daily meals will restore your energy, increase your vitality, and improve your frame of mind.” Try the Medical Medium’s Healthy Raw Spinach Soup Recipe!

Apple & Walnut Salad + Vinaigrette

Serves 4

2 tablespoons extra virgin olive oil
1 tablespoon apple cider vinegar 
1 teaspoon Dijon mustard
To taste, sea salt & black pepper
8 cups of baby spinach leaves
2 small Granny Smith apples (or 1 large), cored, diced
1/2 cup walnuts, chopped


  • In a large bowl, use a fork to whisk together the oil, vinegar, mustard, sea salt, and pepper.
  • Add raw spinach and toss to combine. 
  • Divide the salad among 4 bowls.
  • Top with apples and walnuts.
  • Serve immediately. 
  • This dish is delicious on its own as a side. It’s also great served with chicken for a meal.

Garlic Sautéed Spinach

Serves 2-4

1 tablespoon coconut oil
2 cloves garlic, sliced thin
1 bunch raw spinach
To taste, black pepper & sea salt


  • Preheat a large sauté pan (or skillet) over medium heat.
  • Once hot, add coconut oil and swirl to coat the pan.
  • Add garlic and spinach. Stir until the greens have wilted.
  • Serve immediately. 

Steamed Spinach

Serves 2-4

4 bunches of raw spinach, chopped


  • Fill a large pot with 2 inches of water and add a steamer basket. 
  • Turn heat to high and bring the water to a boil.
  • Once the water is boiling, add the spinach.
  • Cover and cook for 30 seconds or until all the greens have wilted. 
  • Transfer to a large bowl immediately.
  • Toss with flavorful ingredients such as olive oil, lemon juice, and seasonings.
  • This simple side tastes great served with grilled salmon or garlic-roasted chicken.

Dark Leafy Greens

Spinach is definitely a superhero of the leafy greens. Dark green leafy vegetables, such as kale, collards and chard are full of health benefits.

Calorie for calorie, leafy greens are one of the most concentrated sources of nutrition of any food.

They’re a rich source of minerals (including iron, calcium, potassium, and magnesium). And packed with vitamins, including vitamins K, C, E, and many of the B vitamins. Leafy greens also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin. These nutrients protect your cells from damage and your eyes from age-related problems.