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.

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!

We have making pizza down to science here.

And I must admit that this is due to the secret weapon in my kitchen; My Daughter!

She has the perfect touch when it comes to preparing the dough; which we buy at a local pizzeria, and she has the perfect touch when it comes to layering the ingredients!

She gets the dough just right. Thin but not too thin and she has a light touch with the cheese, which is key to proper cooking.

Her specialties include but are not limited to the Margarhita and pepperoni pizzas.

We were so confident with our skills that we threw these pizzas on the grill! First time ever and they were perfect!

Fresh oregano made the pepperoni especially delicious for th meat eaters but the overwhelming favorite was the Margarhita with basil fresh from the garden and fresh mozzarella.

I tried my hand at something a bit more fancy; spinach and red onion with mushroom and goat cheese topped off with a balsamic vinegar reduction.

The reduction came out perfectly, it was my first attempt! I simply poured about 1 cup of balsamic vinegar into a small frying pan and on meduim heat let it cook until it started to thicken.

My mistake was to pour it over the pizza before baking. I should have drizzled it over the pizza when it was finished cooking to keep the thick texture that I so proudly created!

Lightly blanche the spinach before layering on your pizza. It can dry and burn if you don’t.

Tr your hand with your favorite ingredients. Be patient. Cook with loved ones and Enjoy!

Meatless Monday! is gaining momentum! And for good reason. Protein is everywhere! We can afford to give the planet a break at least one day a week.

Portobello mushrooms stuffed with spinach and feta were amazing!

Nutritious mushrooms are yummy and good for you.

Delicious olive oil drizzled on everything created a rich and filling burgeresque sandwich.

I dug out the stem and brushed the tops with olive oil and broiled for about 10 minutes.

Cooking makes them meatier and tastier so don’t hesitate to brown them well for maximum flavor!

I blanched spinach for about 5 minutes and added feta cheese and mixed well, then stuffed the mushrooms, drizzeled olive oil on top and broiled them until them until things started to bubble and smell good.

I also broiled the whole wheat buns with a little bit of olive oil until toasty!

Tomato and red onion added the final touch.

Yogurt sauce would have aslo made a nice condiment compliment but we were ravenous!

We couldn’t wait to dig in!

Dante was the scene of a fabulous late night supper and wine tasting.

Not only did Dante roll sushi just for us; Sushi is a happy hour hour item and we were well past happy hour! But he was gracious enough to accommodate my lust.

I find that it is best just to sit back and enjoy. I never order. I just graciously accept what this world class chef puts in front of me.

Hearts of palm with spinach, portobello and ginger vinaigrette was amazing with crispy fried red onions.

Our bartender kept the wines flowing as we took a world tour of reds from Italy to France, California and South America!

There were Petite Sirah, Zinfandel, Pinot, Malbec…..

This was, by far, one of the best dining experiences that I have had in a while.

Dante is a true gem! In Cleveland or otherwise; world class!

Scallops and polenta are divine!