How to make the most of your spinach?

Healthy eating
Bowl of spinach

Spinach can be purchased fresh or frozen, often ready-to-eat or ready-to-cook. It’s a green vegetable that is easy to digest and low in FODMAPs. Spinach can be enjoyed raw in salads, incorporated in a meal or as a side dish. But, if you limit yourself to that, it can quickly become boring. Get off the beaten path and check out how it can be versatile!

Here's our dietitian expert suggestions for tasty spinach options for your plate!

The Spinach "Bed"

Wondering how to add a little vegetable to your classical pasta dish without being too disoriented? Why not serve the pastas and its hot sauce on a bed of spinach? The heat will soften them so they will decrease in volume and keep a subtle flavor. The plate is visually attractive and generous, so you can finish the meal feeling satisfied!

Poached spinach

When you’re just about done cooking a soup, let’s say a "ramen" style soup, nothing is easier than adding two large handfuls of spinach. They will cook in the soup broth and considerably reduce in size. While you're at it, why not add some leftover tofu cubes, shrimps or chicken. You’ll change a basic soup to a delicious meal in just under 5 minutes!

Roasted spinach

If you're still wondering;

How to make your leafy greens loved by your friends and family?

How to make children love spinach without hiding it?

The answer: Try roasted spinach! Here's how to make an absolutely delicious roasted spinach base, that can be customized to meet your preferences.

For 4 servings, you will need :

  • 1 lb. spinach (frozen or fresh)
  • 15 ml (1 tablespoon) oil

Bonus - To taste :

  • 1 medium onion, diced
  • 1-2 cloves garlic, chopped
  • Dried fruit (4 dates or 45 ml (3 tablespoons) of dried cranberries)
  • To taste: leftover vegetables cut into small pieces (ex.: celery, mushrooms, etc.)

  1. In a skillet over medium heat, heat oil and sauté onions and garlic (if necessary).
  2. Add spinach and vegetables (optional). Cover until water begins to accumulate at the bottom of the pan.
  3. Add the dried fruit. Uncover and let the water evaporate.
  4. When there is no more liquid at the bottom of the pan and you see some pieces of spinach drying at the bottom, it's ready!

This versatile recipe can be used in these different dishes:

Registered Dietitian Nutritionist