Welcome to Heart Healthy Recipes' Newsletter

In-season spinach is this month’s featured food for Heart Healthy Recipes’ newsletter. Recipes include sautéed spinach, an autumn spinach salad, and spinach smoothie. Also, included are the heart health benefits of spinach.

Health Benefits of Spinach

Magnesium is an essential mineral that helps ease blood vessel inflammation, while supporting hydration. Magnesium promotes the production of compounds that keep the blood vessels relaxed, along with aiding regular muscle and nerve function.

The potassium in spinach helps lower blood pressure, reduces excess sodium, regulates electrolytes, improves circulation, and supports a healthy heart rhythm.

The in-season, fiber-rich, spinach is low in calories assisting with the maintenance of healthy (HDL) cholesterol levels. The fiber in the spinach contributes to healthy blood pressure management, improved digestion, weight-loss and maintaining a healthy weight.

In addition, the nutrient content of vitamin C supports nitric oxide activity, while the folate nutrient aids healthy red blood cell production for essential oxygen support.

Natural Blood Flow Support...

helps reduce strain on the cardiovascular system.

Sautéed Spinach

Recipe Ingredients:

2 tablespoons extra-virgin olive oil (EVOO)

2 garlic cloves, finely chopped

1 teaspoon sea salt (optional)

1-2 teaspoons lemon juice

Recipe Instructions:

In a large skillet, over medium-high heat, heat 2 tablespoons of the olive oil. Add the garlic and cook for approximately one minute, not letting the garlic turn brown to avoid the bitter taste. Add spinach to the pan and toss continuously until it is barely wilted, approximately one to two minutes.

In a large bowl, or four serving bowls, place the sautéed spinach and sprinkle with sea salt (optional). Gently tossing to coat.

Drizzle with lemon juice and serve.

Makes 4 servings.

Spinach Smoothie

Recipe Ingredients:

½ cup almond or oat milk

2 cups (60 grams or 2 ounces) spinach

½ cup mango, frozen

2 dates

½ cup ice

Recipe Instructions:

In a heavy-duty blender, add the chopped apples. Next, add almond or oat milk to the blender, along with the spinach, mango, dates, and ice.

Start the blender on low speed, gently using a tamper to push any ingredients down and from the sides of blender. Gradually increase the blender to high speed, blending until the ice is crushed and the smoothie is completely blended and smooth.

Makes 1 serving.

Medium-Sized Cast Iron Skillet:

Cast Iron Skillet ~ Made in the USA ~ Click Here for Details

Autumn Spinach Salad

Recipe Ingredients:

3 tablespoons mustard

3 tablespoons maple syrup

2-3 tablespoons of lemon or lime juice

6 ounces baby spinach

½ cup dried cranberries

1 small green apple (Granny Smith), cored and diced

1 small red apple (e.g. Fuji, Gala, or similar), cored and diced

⅓ cup goat cheese, crumbled

1 cup *toasted pecans (mixture of halves and chopped pecans)

Recipe Instructions:

In a large serving bowl, combine the spinach, cranberries, both apples, and goat cheese.

Drizzle with the salad oil in mason jar, tossing to combine.

Finish by topping salad with mixed chopped and halved, *toasted pecans (see below).

*Toasted Pecans

For More Recipes with Spinach:

Spinach Dip

Spinach Tomato Salad

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