Spinach is a nutrient dense. Calorie for calorie it is high in vitamins, minerals and loaded with many other polynutrients. It is fat and cholesterol free so you don’t need to worry about your weight-loss regime getting out of whack when you consume this highly nutritious food.
Spinach is packed with cancer fighting antioxidants and phytonutrients and compounds that control inflammation. It contains twice the iron of other leafy greens and is an excellent source of calcium.
Spinach is good for the heart. It is an excellent source of potassium and minerals, which are highly beneficial for heart function and development. The high levels of vitamin A and C keep cholesterol at bay hence preventing cardiovascular diseases.
Packed with lutein and also being one of the best sources of beta-carotene, spinach keeps your eyes healthy. Spinach strengthens bones because it is high in calcium. It supports gastrointestinal health by protecting the lining of the stomach and aids in digestion and easing of constipation through its rich source of dietary fiber.
Spinach is extremely versatile and can be eaten raw or lightly cooked. It can be served savory, or sweet in a smoothie with bananas, pineapple and berries, or juiced for an intense, green nutrient powerhouse drink.
Today, we made goma-ae okazu, a traditional Japanese spinach dish made with sesame seeds and soy sauce.
Okazu is a side dish that is eaten with rice. It can be from vegetables, fish, tofu or meats and often found in bento boxes. Like most of our recipes, it is simple. We served it with salmon for a nutrient-rich, low-calorie meal.
Spinach is one of the high pesticide-containing foods, so it is important to eat organic spinach. If you don’t like spinach or have a reaction to it you can use baby kale or any super greens mix of baby leaves.
- 1 pound organic spinach
- 1 green onion
- 1 tablespoon roasted sesame seeds
- 1 tablespoon soy sauce
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon roasted sesame oil
- 1/4 teaspoon dashi
- 1 teaspoon crushed red pepper (optional)
- Salmon fillet
- 3 tablespoons soy sauce
- 1 tablespoon water
- 1 teaspoon honey
- 1-2 finely ground garlic clove
- 2 teaspoon sesame seeds
- 2 green onions
- Extra-virgin olive oil
- Boil water and set aside.
- To blanche the spinach, put it in a large mixing bowl and pour the hot water into the bowl. Make sure the all the spinach is submerged, about 30 seconds. Drain the spinach and ddd cold water and a few pieces of ice to stop the spinach from cooking further.
- In small batches hand squeeze the water out of the spinach. Set aside.
- Add green onions, soy sauce, roasted sesame seed oil, sesame seeds and dashi. Drizzle olive oil and mix thoroughly. Serve cold or room temperature.
- Preheat saucepan and olive oil on medium heat.
- Cook each side of the salmon until golden brown.
- While fish is cooking, combine soy sauce, honey, garlic and half of the sesame seeds in a small bowl. Mix until honey is dissolved.
- Pour the teriyaki mixture over the fish and turn the fillet gently so that both sides are coated in the sauce. The sauce will thicken and form a light, caramelized glaze over the fish.
- Garnish with green onions and remaining sesame seeds.
- Serve with goma-ae and rice. Enjoy!
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