The Amazing Health benefits of Spinach

The amazing health benefits of spinach may surprise you.

The benefits begin here but that’s not all.

Read on for all the great things spinach can do for you.

In just one cup of cooked spinach…

High in Protein – The highest vegetable protein around! One cup of spinach equals 5g of protein. (12% DV)

Super high in Vitamin A – Over 18,000 IU (377% DV). Vitamin A benefits the heart by preventing cholesterol from becoming oxidized in the body.

Crazy high in Vitamin K – Second only to Cauliflower with over 880 mcg (1111% DV) Vitamin K is essential as it helps calcium adhere to the bone making them stronger.

Great source of Folate/Folic Acid – Over 260 mcg or 66% DV. Which is particularly important for pregnant or nursing women.

Nice source of Vitamin C – With 17.6 mg or 29% DV. This also benefits the heart by preventing cholesterol from becoming oxidized in the body.

Great source of Minerals – 84% DV of manganese, 39% DV of magnesium, 36% DV of iron, 24% DV of potassium, and 24% DV of calcium.

13 Flavonoids that help to fight cancer, protect against age related memory loss, and prevent heart disease.
Decent source of Fiber with 4.3g or 17% DV.

Look through PantryDiaries for more recipes and ideas for spinach.


Yummy, Spinach and Cannellini Soup

With a few staples in the pantry you can create fresh and filling healthy meals by adding a seasonal ingredient or two.

Cannellini or white kidney beans, garlic, yellow onion and coconut oil are always on hand.

A bunch of fresh spinach added to a few simple staples puts this meal over the top.

Coconut oil, garlic and yellow onion sauté until soft and then add spicy and beans.

Add a few cups of water and allow the everything to simmer together.

I have been avoiding soup bases and bullion because they contain MSG…even the vegan brands, for the most part.

This dish doesn’t need it.

The richness of the coconut oil makes this soup tasty without any added chemicals.

This meal is very clean and filling.

Talk about cheap!

There is no excuse not to eat well when you can have a meal like this in minutes.

Enjoy and share!


Spicy Kale and Sweet Potato Stir Fry

This recipe is and anti-oxidant, anti-inflammatory recipe that is hard to beat.

I really don’t know if you can eat any healthier than this.

Organic kale and sweet potatoes, garlic and coconut oil with crushed red pepper flakes.

This meal is fairly inexpensive, really.

Especially when you consider how much nutrition you get for the money and how filling this is.

Start with about 2 tablespoons of coconut oil and 3-4 cloves of garlic. ( I always use a lot of garlic! )

Saute in a pan and add 3-4 large sweet potatoes, washed, with skin on and diced into 1 inch cubes.

Cook these ingredients together until the sweet potatoes get soft.

The fat in the coconut oil helps your body to process the vitamin A in the sweet potatoes, which, by the way, has been found to be beneficial in protecting the body against skin cancer as seen on the Dr. Oz Show.

Mine became mushy but I didn’t care. This is soooooo good!

Massage the kale….yes. Massage it, wash it and chop it up and add to the pan and cook unit soft.

Add crushed red pepper flakes and salt to taste.

You will crave this dish. I promise.

You will feel satisfied but not heavy and you will have done yourself a favor.

I also added some turmeric, ginger and cumin.

These are my favorite spices and they are great for your health.

I have been going on about coconut oil lately so please don’t get bored with me.

Coconut oil is so incredibly beneficial to you health and especially to brain health and is showing promise mitigating the devastating effects of Alzheimer’s disease.

It tastes great, it’s good for you.

Use it every chance that you get.

Enjoy and share!


So Delicious! Black Bean and Avocado Spread!

I apologize that my photos are not more glamorous or that the spread itself is not prettier.

But there is no denying the fact that this little dish is one yummy and nutritious treat.

Coconut oil, black beans, garlic and avocado create a powerhouse of healthy oils, fiber and antioxidants in a tasty and convenient spread or dip; warm or chilled.

This recipe is an anti-inflammatory, anti-oxidant rich combination that is easy to incorporate into your diet.

Just sauté garlic in coconut oil for a minute add 2-3 cans of organic black beans and cook until soft.

I start mashing everything with a potato masher then add the avocado and blend in the food processor.

Avocado is my new favorite food these days and I use it as a meat/dairy substitute in sandwiches and as a base for creamy dips and spreads.

My diet is becoming increasingly vegan if for no other reason than I simply feel better; more energized, lighter, and sharper.

Coconut oil is another of my favorites and I find ways to squeeze it into everything that I eat.

In this recipe it adds tremendous richness, creaminess and depth of flavor.

I find that coconut oil lends a richness that meat and dairy add to foods.

Black beans are a major staple in my kitchen.
They are super cheap, incredibly nutritious and convenient.

I buy organic beans in BPA-free cans and I find that if I always have them on hand I always have a meal.

From a quick soup to a warm spread or quesadilla, black beans are a great source of protein.

I served these with organic corn chips.

Served warm as a spread for bread or in a corn tortilla with other veggies, this is a quick and convenient source of protein and nutrition.

Keep some in the fridge and serve with brown rice and sautéed red peppers and it makes a cheap and easy meal.


Mindful Management of Food

Courtesy of Public Domain by Peggy Greb

The wonderful thing about being human is all that one has in common with other humans. Just as equally though despite this commonality each of us is unique in the details. Our bodies and minds have different needs and ways of digesting, staying healthy or growing. What fuels us is what we eat. Much study,and writing has been done about food, eating, health, and weight. Unfortunately we have prioritized weight as the deciding factor instead of health. One needs to pull back and look at the big picture. Each of our bodies has amazing strengths and the same body will have definite weaknesses. Much of our health depends on knowing how our body responds and reacts to stress, disease, food, chemicals or age.

Access to Information

It is now critical to get access to information on your individual issues or needs. Prepaid phones makes an excellent tool for tracking a diet, getting information on your particular body type, finding recipes, or restaurants that serve food that is healthy for your body. The Pantry Diaries is a great example of this. This site gives information on recipes, ways to deal with your body, and information on a gluten-free diet.


A prepaid phone on an iPhone platform would give one access to the Nutrition Menu 1.4.0. Made specifically to give information on at least 33,000 menu items for 320 restaurants in Canada and the United States this app lists fat, calories,carbs, sugar, sodium, and protein. It tracks calories and lets one subtract calories burned during exercise. One does not need Wi-Fi to use it.

iMuscle 1.2 lets one create a workout plan. It provides 450 exercises, ways to stretch, and lifts at your finger tips and from your pocket. A 3-D muscle man appears for a visual representation of what one needs to do. Tap on the biceps and it will zoom in on that muscle group. A scroll bar will list the possible exercises one may want to use to develop strength and refinement. Another screen groups exercise according to the muscle group they will affect. The 3D man goes as far as showing you how to do the exercises.


This platform offers a specific program to help promote a healthy aging called Cenegenics Lifestyle mobile apps. The online tracking program comes interactive with age appropriate information and even offers a counselor that advises nutrition and exercise options. Promoted by a medical institute the app has a patient-medical team interactivity so one is not alone in tailoring diet and exercise needs.

ImmunityBoosters app creates ones own personal defending army. An efficient immune system is the key factor in preventing infection and illness. Stress, a poor diet, smoking or other excesses, pollutions and toxins all work to weaken immunity. The app lists documented foods as immunity boosters. Then it gives information on the vitamin and mineral content and what it helps.

Now one can do mindful management of what matters in their food intake easily.


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