HEALTH, FOOD, NUTRITION, and SUPPLEMENTS

[SPARK]

1-Minute Spinach

Enjoy this quick and easy addition to your Healthiest Way of Eating that provides you with an excellent source of healthy promoting nutrients such as vitamin A, K, C, as well as manganese and folate.
1-Minute Spinach Prep and Cook Time: 10 minutes

Ingredients:
1 pound fresh spinach
1 tsp lemon juice
1 medium fresh garlic, pressed or chopped
1 TBS extra virgin olive oil
salt and cracked black pepper to taste
Optional:
chopped tomato
kalamatta olives
cashews
goat cheese
a few drops soy sauce
Directions:

Chop or press garlic and let it sit for 5 minutes to bring out its health-promoting benefits.
Bring lightly salted water to a rapid boil in a large pot.
Cut stems off spinach leaves and clean well. This can be done easily by leaving spinach bundled and cutting off stems all at once. Rinse spinach leaves very well as they often contain a lot of soil.
Cook spinach in boiling water for 1 minute.
Drain and press out excess water. Toss in rest of ingredients while still hot.
Serves 2
Nutritional Profile

1-Minute Spinach
1.00 serving
(237.84 grams)Calories: 115
NutrientDRI/DV

vitamin K1217%

vitamin A236%

folate110%

manganese103%

vitamin C87%

magnesium45%

potassium36%

iron34%

copper33%

vitamin B233%

vitamin E31%

vitamin B627%

molybdenum25%

calcium23%

fiber20%

phosphorus16%

vitamin B115%

protein13%

omega-3 fats13%

zinc11%

vitamin B310%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 1-Minute Spinach is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
1-Minute Spinach
1.00 serving
237.84 gramsCalories: 115
Nutrient Amount DRI/DV
(%) Nutrient
Density World's Healthiest
Foods Rating
vitamin K 1095.22 mcg 1217 190.4 excellent
vitamin A 2127.43 mcg RAE 236 37.0 excellent
folate 440.37 mcg 110 17.2 excellent
manganese 2.06 mg 103 16.1 excellent
vitamin C 65.37 mg 87 13.6 excellent
magnesium 179.70 mg 45 7.0 very good
potassium 1274.71 mg 36 5.7 very good
iron 6.17 mg 34 5.4 very good
copper 0.30 mg 33 5.2 very good
vitamin B2 0.43 mg 33 5.2 very good
vitamin E 4.61 mg (ATE) 31 4.8 very good
vitamin B6 0.46 mg 27 4.2 very good
molybdenum 11.34 mcg 25 3.9 very good
calcium 227.42 mg 23 3.6 very good
fiber 5.03 g 20 3.1 good
phosphorus 113.58 mg 16 2.5 good
vitamin B1 0.18 mg 15 2.3 good
protein 6.59 g 13 2.1 good
omega-3 fats 0.31 g 13 2.0 good
zinc 1.22 mg 11 1.7 good
vitamin B3 1.66 mg 10 1.6 good
World's Healthiest
Foods Rating Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%