Welcome fellow lovers of cooking and fresh and healthy food!
Today I want to talk about one of the most underrated and under-appreciated superfoods – canned spinach.
Now, when I think of canned spinach, I often think of Popeye and his iconic phrase: “I’m strong to the finish ’cause I eats me spinach” and while this character might have etched the idea of the nutritious vegetable into our collective consciousness, you’re probably wondering if this humble, canned veggie is worth consuming.
So, let’s get down to it: Is canned spinach good for you?
In short, the answer is a resounding yes.
Not only is spinach a healthy choice, but depending on how you prepare and cook it, canned spinach can actually be even healthier for you than fresh spinach.
This is because when we cook or steam fresh spinach, some of the nutrients are lost in the cooking process – whereas with canned spinach those vitamins and minerals, like potassium and magnesium, are retained.
So, why is canned spinach good for you? For starters, it’s low in calories, is a great source of dietary fiber and is also rich in vitamin A and B9. Have you wondered what to eat with how chocolate? Now it’s not a problem! It’s also rich in iron and water-soluble antioxidants.
Moreover, research has revealed that regular consumption of canned spinach may help promote better digestion, fight inflammation and reduce oxidative stress.
But that’s not all! Studies have also linked the intake of canned spinach with a reduced risk of cancer and improved overall health.
One Canadian study published in the Nutrition and Cancer journal found that the carotenoids lutein, “zeaxanthin” and beta carotene, which are all present in canned spinach, are associated with a reduced risk of cardiovascular disease and cancer.
So, now you know the answer to the question “Is canned spinach good for you?”, let’s talk about the best way to consume it.
The good news is that canned spinach is incredibly versatile, and you can find it in just about any supermarket or grocery store – and it’ll usually be a lot cheaper than fresh spinach!
There are a host of delicious dishes you can make with canned spinach, including everything from spinach and feta pies to quiches, pastas, sandwiches and salads. You can even use this superfood to make pesto, smoothies, muffins and cakes!
Photo by Gil Ndjouwou on Unsplash
And if that’s not enough, canned spinach is also great for using in baking. It’s a sensational addition to any brunch dish, especially omelettes and frittatas, and it’s also a great way to include more vegetables in your burgers.
Finally, the ease of cooking with canned spinach makes it so appealing! All you need to do is add the spinach to your dish and let it simmer – don’t worry if it looks a bit watery, as that’s just due to the natural juices, and it won’t affect the flavor of your dish.
So, there you have it. Canned spinach is not only a healthy superfood, but it’s also an incredibly versatile and convenient ingredient that should be a kitchen staple for all self-professed home cooks.
The Nutritional Benefits of Canned Spinach
This leafy green vegetable is a regular on the superfood list, packed with nutrients and providing numerous benefits to the body. Not only is canned spinach deliciously versatile and easy to use, but it provides a wide range of essential nutrients. From folate to iron, canned spinach is the perfect thing to add oomph to your meals!
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So let’s take a closer look at canned spinach and all the amazing benefits it has to offer. Whether you’re just starting to explore healthy eating or you’re an expert in the kitchen, you’ll find that canned spinach is an essential part of any keto diet.
What are the Nutritional Benefits of Canned Spinach?
Spinach is one of the most nutritionally rich vegetables available, and that’s true of canned spinach too! Whether you’re looking for nutrients, fiber, vitamins, or minerals, canned spinach is a delicious way to get them all.
Is canned spinach good for you? Here’s a list of some of the main nutritional benefits of canned spinach:
- Folate: This vital nutrient helps form red blood cells, keeping your body healthy and functional. Canned spinach is an excellent source of folate, providing men and women with 50% of their daily recommended amounts.
- Iron: Iron helps keep the body functioning and maintains energy levels, and canned spinach is a great source. Just ½ a cup of canned spinach provides you with 6.3mg of iron or 35% of the daily recommended amount.
- Vitamin C: A powerful antioxidant, vitamin C helps strengthen the immune system and protect the body from infection. Plus, ½ cup of canned spinach provides you with 20.5mg of vitamin C, or 23% of the daily recommended amount.
- Vitamin K: This vitamin is essential for healthy bones and helps keep your blood clotting properly. Sadly, it’s often lacking in diets, but canned spinach comes to the rescue with 109.1 mcg of vitamin K, or 128% of the recommended amount.
- Magnesium: This mineral helps regulate blood pressure and is an important part of a healthy diet. Just 1/2 cup of canned spinach provides 37 mg of magnesium or 10% of the recommended daily allowance.
- Potassium: This mineral prevents muscle cramping and helps prevent heart disease and stroke. Canned spinach is a great source of potassium, offering men and women 442 mg per ½ cup, or 13% of the recommended daily requirement.
- Calcium: This nutrient is essential for strong, healthy bones and teeth. Just 1/2 cup of canned spinach gives you 77 mg of calcium, or 8% of the daily recommended amount.
A Cheaper and Easier Way to Get Your Vegetables
Canned spinach is not only nutritious but also economical and convenient. Fresh spinach is expensive, especially when you’re buying in season. But compared to the cost of fresh spinach, canned spinach is significantly cheaper and lasts much longer before it goes bad, making it the perfect way to get your leafy greens!
Plus, canned spinach is so easy to use in recipes. Just pop the top and incorporate it into your favorite meals in minutes! Whether you’re adding it to a smoothie, baking it into bread, or serving it as a side dish, you can always count on canned spinach to provide you with both nutrients and great-tasting dishes.
Creative and Delicious Recipes Using Canned Spinach
If you’re looking for new and delicious ways to add canned spinach to your meals, you’ll find that the possibilities are endless. From kid-friendly snacks to sophisticated main dishes, there’s something for everyone.
Here are some of our favorite recipes using canned spinach:
- Spinach and Artichoke Dip: This cheesy, creamy dip is a surefire hit with kids and adults alike. Simply combine drained canned spinach, cream cheese, melted butter, garlic, Parmesan cheese, and canned artichoke hearts, and bake until bubbly and golden. Serve it with chips or warm slices of baguette.
- Spinach Dip Wraps: These healthy wraps are the perfect way to get your greens in the middle of the day. Start by heating a tortilla with butter, then fill it with mayonnaise, cream cheese, and drained canned spinach. Top it off with shredded cheese, roll it up.
- Spinach Gratin: If you’re looking for an elegant dish that’s sure to impress, this spinach Gratin has you covered. Heat cream on the stove and add grated Gruyere cheese and drained canned spinach. Pour the mixture into a gratin dish and top it with Parmesan cheese. Bake until golden and bubbly, and serve as a sophisticated side.
- Warm Spinach Salad: This salad is perfect for a light lunch or a side dish. Start by lightly sautéing minced garlic and red pepper flakes in olive oil. Add drained canned spinach, sea salt, and freshly ground black pepper. Toss it all together and top with crumbled feta cheese.
- Spinach Smoothie: Nobody said you have to cook canned spinach! Make a delicious spinach smoothie for breakfast or afternoon snack. Start by filling a blender with almond milk, frozen banana, blueberries, honey, and drained canned spinach. Blend until smooth.
Whether you’re looking for a quick and healthy snack, a nutritional side dish, or a sophisticated main course, canned spinach is always a great option. Packed with essential vitamins and minerals, canned spinach is a nutrient powerhouse that can easily be incorporated into any diet. Plus, it’s cheap and convenient, making it the perfect addition to your kitchen.
The Advantages and Disadvantages of Canned Spinach Compared to Fresh Spinach
I’m sure you’re aware of the numerous health benefits of eating spinach and the countless ways it can be incorporated into just about any meal. But are you aware that the convenience of canned spinach can sometimes be a better option than fresh spinach? We’re going to explore the advantages and disadvantages of buying canned spinach and discuss why it may be the ideal choice for you.
The Health Benefits of Eating Spinach
Before we dive into the pros and cons of canned spinach, let’s look at the health benefits associated with eating spinach in general. Rich in vitamins and minerals, spinach is jam-packed with iron, magnesium, potassium, calcium, zinc, and calcium. Popeye’s favorite food is also one of the healthiest, as spinach contains a lot of dietary fiber, which is important for digestion, and a range of antioxidants, making it great for general, long-term health. Other benefits of consuming spinach include:
- Aiding in weight loss
- Strengthening bones
- Improving digestion
- Supporting healthy skin
- Supporting eye health
- Battling inflammation
- Lowering risk of cancer
Disadvantages of Buy Canned Spinach
Now that we’ve looked at the healthful properties of spending, let’s evaluate its shortcomings when it comes to canned varieties. The first, and most obvious, drawback of canned spinach is that it’s not as fresh as buying your spinach in a store. Canned spinach has been preserved in salt and additives, which can be hard on your stomach and, depending on how much you consume, may not be the healthiest option.
Another disadvantage is that canned spinach contains a lot of sodium – sometimes up to 400 milligrams per serving. Too much sodium can lead to high blood pressure and other health risks. Canned spinach may also contain traces of BPA, which is a plastic additive that is suspected to cause certain types of cancer.
Advantages of Buy Canned Spinach
Despite its drawbacks, there are many reasons why you may prefer to buy your spinach in a can. The first is convenience – canned spinach is much easier to find and prepare than fresh spinach. It’s often on store shelves, while fresh spinach may not always be available.
Canned spinach is also often much more affordable than fresh spinach, as it tends to come in larger sizes and is often on sale. Furthermore, canned spinach is great for when you’re in a rush and don’t have time to prepare fresh spinach – all you have to do is open the can, drain the liquid, and the spinach is ready to go.
Finally, canned spinach is a great time saver when it comes to cooking. Because it has already been boiled, it has already been stripped of most of its nutrients, so it won’t take much time to heat and cook. This makes it great for dishes like pasta and pizza that require very little cooking time.
How Canned Spinach can improve Overall Health and Wellbeing
It is no secret that canned spinach can be a wonderful and versatile ingredient to add to any dish to instantly improve the health benefits for everyone. Today, we will discuss the many health benefits canned spinach can provide in the form of good nutrition, delicious flavor, and easy preparation. After this blog post, you will be encouraged and inspired to cook with canned spinach more often!
Nutrient-Rich
The health benefits are plentiful. Canned spinach is a great source of vitamins and minerals that helps give your body the nutrients it needs. Vitamins A and K, iron, and lutein are just a few of the important nutrients that can be found in canned spinach. Plus, canned spinach is low in calories and fat, making it a great way to add healthful benefits to any dish without excessive calories.
In addition to these nutrients, canned spinach also contains a good amount of dietary fiber. Fiber helps digestion, keeps you feeling fuller longer, and can aid in weight control. Canned spinach is a great addition to your diet if you are looking for an easy way to increase your healthful fiber intake.
Flavorful and Versatile
Canned spinach can also be a delicious way to add flavor to your dishes. This vegetable is mild in taste, so it does not overpower the other ingredients in dishes. You can use canned spinach in a variety of different recipes, ranging from main dishes to side dishes. It pairs well with cheeses, eggs, tomatoes, potatoes, and other vegetables, so your options are endless.
Because canned spinach is so versatile and has so many ways to be enjoyed, you can use it to make all kinds of different meals and snacks. It is also an excellent addition to sandwiches, salads, and soups. Canned spinach can even be used as an appetizer. Simply cook it and serve it with a dip!
Easy Preparation
When it comes to ease and convenience, canned spinach wins the prize! Unlike other vegetables, you do not have to worry about washing or peeling canned spinach. All you need to do is open the can and start cooking! The preparation process has never been easier.
Canned spinach is also fairly affordable, so you won’t have to worry about spending too much money on buying it. It is a great ingredient to keep on hand, as it lasts for a while in the pantry. Plus, canned spinach is just as delicious as fresh spinach, so you can enjoy all the health benefits without sacrificing taste.
