Hey, it’s Benji 👋 

I used to hate it.

The look, the smell, the taste - none of it worked for me!

Now?

I toss it into smoothies, salads, and pastas like it’s doing my body a personal favor. 💚

This week’s menu is all about spinach.

Enjoy! 🍴 

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Starter 🥗 

Have They Been Lying To Us?

It’s every kid’s worst nightmare. 👻 

Mushy, green, and suspiciously healthy-looking - let’s be honest, spinach was the one thing we all tried to avoid as kids. 😉 

Thanks to Popeye and some very persistent family members, many of us grew up believing it would make us strong. 💪

Now, a few years (and salads) later, we have no doubt it’s healthy.

But some may still wonder:

Is spinach really that good for us? And does it actually make us strong?

Let’s dig into the truth. 🌿 

Main 🥙 

A Green Powerhouse?

What is spinach? 🤔 

Spinach, formally known as Spinacia oleracea, is a leafy green vegetable believed to have been domesticated in Persia around 2000 years ago.

Now enjoyed around the world, spinach actually spread quite slowly, reaching China in the 7th century and Europe by the 12th century. 🌍️ 

Is it really that healthy? 🔍️ 

Yes!

It's a nutritional powerhouse high in vitamins (A, B, C & K), minerals (iron, calcium & magnesium), and fiber but also low in calories, earning it a well-deserved spot on the healthy food list. 🌿 

But let’s clear something up: Spinach won’t give you Popeye-style biceps in seconds. 💪 

However, it can

• improve blood flow

• help protect against diseases 🛡️ 

• prevent cancer

• promote eye health 👀 

• support your gut health (More gut-friendly tips in this 👉️ menu)

• boost cognitive function 🧠 

But be careful!! 🛑 

Keep in mind that spinach is high in oxalates, which can lead to kidney stones if consumed in excess.

Furthermore, it contains a high concentration of vitamin K1, which can be problematic for individuals using blood thinners. 🩸 

👩‍🍳 tip: Eat in moderation!

Dessert 🍰 

How To Make Spinach Tasty

Spinach might not win any popularity contests (especially with kids), but when it’s prepared right, it can be delicious. 😋

You just need the right recipes!

Here are some of the best spinach dishes I’ve found (and actually cooked) that prove this leafy green deserves a spot on your plate: 👇️ 

• Sautéed Spinach (Love & Lemons)

• Cheesy Creamed Spinach (Allrecipes)

• Palak Paneer (Dassana's Veg Recipes)

• Spinach Risotto With Taleggio (NYT Cooking)

• Spanakopita (Greek Spinach Pie + Vegan Version)

• Spinach Lasagna (Serious Eats)

• Bonus: Blueberry Spinach Smoothie (The Natural Nurturer)

My tip: Mark this email now and thank yourself later. Because spinach that actually tastes good? You’ll want to find this again. 😉