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.

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!

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.