Nutritional Powerhouses: Spinach and Artichoke
When it comes to nutritional powerhouses, few vegetables can rival the dynamic duo of spinach and artichoke. Packed with essential vitamins, minerals, and antioxidants, these greens not only add flavor to your meals but also offer a myriad of health benefits.
In this blog post, we'll explore the nutritional goodness of spinach and artichoke, highlighting their seasonal availability and referencing information from the MyPlate USDA's website.
Spinach: A Mighty Leafy Green
Spinach, known for its vibrant green leaves, is a nutrient-rich leafy green that deserves a prime spot on your plate. Here's a snapshot of its nutritional profile per 100 grams:
- Calories: 23 kcal
- Protein: 3 g
- Fiber: 2 g
- Vitamin A: 9377
- Vitamin C: 28.1 mg
- Iron: 3 mg
- Calcium: 99 mg
Seasonal Availability: Spinach is a versatile vegetable that thrives in both cool and warm weather. While it can be grown year-round, its peak season varies by region. In general, spinach is most abundant during the spring and fall months. Check your local farmers' markets or grocery stores for the freshest spinach during these seasons.
MyPlate USDA's Insight: According to the MyPlate guidelines, spinach is classified as a dark green vegetable and is recommended as part of a balanced diet. It provides essential nutrients like iron, vitamin A, and vitamin C, contributing to overall health and well-being.
Artichoke: A Unique Vegetable Experience
Nutritional Information: Artichokes are more than just a delicious appetizer – they can contribute to our daily nutritional needs. Here's a glimpse of what you'll find in 100 g of raw artichoke:
- Calories: 53
- Protein: 3 g
- Fiber: 6 g
- Vitamin C: 7 mg
- Folate: 89 mcg
- Magnesium: 42 mg
Seasonal Availability: Artichokes are typically in season during the spring and early summer, making them a delightful addition to your warm-weather meals. Keep an eye out for fresh artichokes at your local market or grocery store during these months.
MyPlate USDA's Insight: The MyPlate guidelines recognize artichokes as a vegetable that adds variety to your diet. They are low in calories and a good source of dietary fiber, promoting digestive health.
Pairing Spinach and Artichoke
Combining spinach and artichoke in dishes not only creates a tantalizing flavor profile but also boosts the nutritional content of your meals.
Whether in salads, dips, or cooked dishes, these two vegetables complement each other in taste and health benefits. Whether enjoyed separately or combined in delicious recipes, spinach and artichoke deserve a special place on your plate for their exceptional nutritional value.
Enjoy this free spinach artichoke dip recipe!
-Captain Create
Spinach Artichoke Dip Recipe
Recipe adapted from the Clean Eating Couple blog
Ingredients:
- 6 oz frozen or fresh spinach
- 14 oz can of artichoke hearts
- 1/2 cup cottage cheese
- 1/2 cup low fat mozzarella cheese
- 1/2 cup parmesan cheese
- 1/2 tsp salt
- 1/2 tsp cracked black pepper
- 1/2 tsp garlic powder
- 1 cup low fat plain Greek yogurt
Directions:
- Dethaw frozen spinach and drain any excess water (this step is only necessary if using frozen spinach)
- Shred parmesan and mozzarella cheese if not already shredded.
- Preheat oven to 400F and add all of the ingredients to a baking pan, mix till all ingredients are evenly incorporated.
- Bake for 20 minutes, serve with tortilla chips or on whole wheat bread for a cheesy spinach artichoke sandwich.
If you enjoyed this recipe, make sure to check out our other posts!
Apple German Pancake Recipe
These apple german pancakes are an absolute crowd pleaser. Enjoy the nutritional benefits of apples in a delicious german pancake.
Around the World in 80 Plates: Singapore
Learn all about Singapore and their cuisine. Plus try out Singapore Chicken Satay, and serve it with your favorite rice or noodles and sauteed or roasted veggies.
Baked Spring Rolls
Spring rolls are a delicious and fun side dish. If you're looking to cut calories, try these baked spring rolls! Delicious and nutritious.
Celebrate Earth Day with Seasonal Eating and a Healthy Picnic Adventure
This Earth Day, let’s celebrate the planet we call home by embracing seasonal eating and outdoor adventures. By opting for locally sourced, in-season produce and enjoying a healthy picnic amidst nature, we not only celebrate Earth Day but also nourish our
Delicious Pineapple Salsa
Let’s explore the remarkable benefits of pineapple – a golden fruit that not only brings a tropical twist to your plate but also offers many health benefits
Grab n’ Go Breakfasts: Yummy Yogurt Parfait
Breakfast can be a tough time of day to get a nutritious meal in. Try this easy, quick breakfast idea- grab n' go yogurt parfaits!
Healthy Easter Side Dishes: Nourishing Family Bonds
In this blog post we'll explore the importance of fostering family mealtime through creating nutritious Easter side dishes, and share some delightful recipes to enhance your holiday gathering!
Healthy Recipes and Conquering Picky Eating: Sushi Spring Rolls
Overcoming picky eating is a journey that requires patience, persistence, and a positive attitude. Every small step toward trying new healthy recipes is a step in the right direction toward a healthier lifestyle!
Healthy Simple Swaps: Brown Rice Spanish Rice Recipe
Our brown rice Spanish rice recipe not only enhances flavor and texture but also boost nutritional value. Check it out now!
Healthy Valentine’s Day Recipes
Valentine’s Day is just around the corner, and what better way to celebrate than by treating yourself and your loved ones to some vibrant, nutritious recipes!
Leafy Greens for Your St Patrick’s Day
Leafy greens are not only great to eat alone, but pair incredibly well with other ingredients. Make St Patrick’s day a healthy holiday by using leafy greens into your celebration!
Make Healthy Eating Fun: MyPlate Snails Recipe
In this blog post, we'll explore how to make healthy eating fun for kids by incorporating interactive elements into their meals, all while following the guidelines of MyPlate for a balanced diet. Make sure to try our MyPlate snail recipe included!
Make Your Own Healthy Smoothie Bowl Recipes
If you want to learn how to make your own healthy smoothie bowl recipes, then you’re in the right place!
Make Your Own Healthy Sour Watermelon Fruit Snacks
Nothing beats a sour watermelon fruit snack. Follow along with Captain Create to learn how to make your own sour watermelon fruit snack.
Nutritional Powerhouses: Spinach and Artichoke
In this blog post, we'll explore the nutritional goodness of spinach and artichoke and highlight their seasonal availability.
Strawberry, Mango, Pineapple Salsa
This strawberry, mango, pineapple salsa is sure to make your mouth water! The whole family will be a fan. Get the full recipe today.
Stuffed Chicken Quesadillas: Simplify Your Cooking, Maximize The Flavor
These stuffed chicken quesadillas are quick, easy and nutritious. Learn meal prepping tips and tricks while you're here.
The Joy of Healthy Eating: Involving Kids in Meal Prep
In the hustle and bustle of daily life, finding the time and energy to prepare nutritious meals can feel like an uphill battle. But what if I told you that making healthy meals and snacks can be both simple and fun?
Title: Healthier Frozen Banana Cookie Dough Treat
Packed with essential nutrients, bananas contribute to overall well-being and can be enjoyed in various ways, including in a tasty frozen banana cookie dough treat!
Turkey Bacon Wrapped Asparagus
This recipe will convince you to eat more asparagus. These Turkey Bacon Wrapped Asparagus will be a crowd favorite for all ages.
Want to improve your health? Join Captain Create with
Do you need motivation to improve your health? Consider participating in our Your Choice Your Move initiative! From May through August of this year join Captain Create in making an effort to improve your health.