Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Healthy spinach recipes for weight loss
Health Benefits of Spinach
Nutritional Profile
Spinach also known as superfood because it has iron which help you to prevent anemia, calcium which help you to get strong bones, vitamins A and C which help to enhance skin glow and boost your immune system and antioxidants which helps you to fight free radicals and take care of overall wellness.
Why Include Spinach in Your Diet
Spinach for weight loss has fiber as well which help you to boost your digestion and prevent bloating. It has potassium which support your heart health by maintaining blood pressure and help to reduce cholesterol levels. For maintaining the energy level of your body, it carries iron and magnesium.
Easy Spinach Breakfast Recipes
Spinach Omelette
Ingredients:
- Take 2 eggs
- ½ cup spinach
- 1 tbsp onions
- Take Salt according to taste
- 1 tsp mustard oil
Method:
- Take eggs and pour it in a bowl then mix it with salt and pepper.
- Heat mustard oil then sautés onions for a minute.
- Add spinach and cook until it loses freshness.
- Pour in the eggs and spread it until set.
Green Smoothie with Spinach
Ingredients:
- 1 cup spinach
- 1 banana
- ½ cup curd
- Take 1 tbsp chia seeds
Method:
- You have to take all ingredients and put it into blender.
- After putting them blend until it gets smooth and creamy.
- After that pour into a glass and enjoy.
Spinach with paneer
Ingredients:
- 2 cups spinach
- 1 cup paneer
- 1 tbsp mustard oil
- 1 garlic clove
- ½ onion
- 1 tsp lemon juice
- Salt
Method:
- Heat oil then sautés garlic and onion until it gets fragrant.
- Then add tofu or paneer and cook them until it gets lightly golden colour.
- Toss spinach for 2 minutes until it loses freshness and seems roasted.
- Mix it with lemon juice and it is ready to enjoy.
Spinach Soup
Ingredients:
- 2 cups spinach leaves
- 1 onion
- 1 garlic clove
- 1 tsp mustard oil
- 1 cup vegetable soup
- Salt
Method:
- Heat oil then Sautés onion and garlic in until it gets soft.
- After that add spinach leaves and cook them for 2–3 minutes.
- Pour in the soup and simmer them after that blend the mixture until it gets smooth.
- At the end season with salt and serve it warm.
Nutritious value of spinach
100 grams of serving
- 2.9 g – protein
- 3.6 g – carbohydrate
- 2.2 g – fibers
- 0.4 g – fat
- 2.7 mg – iron
- 99 mg – calcium
- 79 mg – magnesium
- 9377 IU – vitamin A
- 28 mg – vitamin C
- 483 µg – vitamin K
- 558 mg – potassium
Tips for cooking spinach for weight loss
- Keep It Light – Spinach soaks up oil easily so try to add some low oil and avoid using high calories butter, cream sauces if you want to lose weight fast.
- Add Vitamin C – Use lemon juice and tomatoes to enhance the iron absorption of iron which boosts non heme problems and support energy metabolism to burn fat fast.
- Blend into Smoothies – Spinach in form of smoothies is best to get better nutrients benefits it seems tasteless when it alone so tries to mix it with some fruits like apple and banana for better taste enhancement.
- Watch The Seasoning – People often use high salt and sugary sauces for taste enhance you should use garlic, chili flakes, lemon and herbs despite of using these high calorie ingredients.
Best time to eat spinach for weight loss
- Morning – Eating spinach in the morning is effective for weight loss which help to jumpstarts your metabolism and provides iron and magnesium to balance energy throughout the day. The nutrients also help in stabilize blood sugar to feel energized rather than sluggish after breakfast.
- Lunch – For a satisfying afternoon you can add spinach cuisine like palak paneer, dal palak in your lunch that is delicious and better to prevent craving high calories snacks later. Palak is high in fiber content that slows digestion helping to keep you full and don’t allow your hand to bite some unhealthy stuff.
Avoid eating spinach late night it can worsen your calorie intake.
Conclusion
If you add spinach in your daily then it will become powerful way to boost nutrition, energy and overall health. It has vitamins and antioxidants which supports your body and overall wellness. But before making any changes you should consult a qualified dietitian to check that spinach is going to complements your specific health goals and nutritional needs.
Yes, spinach is fat burning food that support weight management by lowering the calories and good amount of fiber and nutrients.
Spinach is super nutritious, but it also depends how you cook for better nutrients preserve you need spinach with light steaming and avoid using high cooking oil and Boling too long.
Don’t consume spinach daily add some verities in food to get multiple benefits of nutrients from other vegetable and legumes as well. But if you want to eat it daily so try small portion.
Yes, freezing lock nutrient like as it looks fresh spinach.
Yes, spinach is very healthy and safe to eat during pregnancy, but every food should it in moderation and properly washed before cooking you can even consult with your dietitian before consuming.
Our Recipes
Breakfast Recipes
Breakfast Recipes
Breakfast Recipes
