How to Cook Spinach and Squash, Health Benefits

How to Cook Spinach and Squash, Health Benefits

Spinach and squash are two of the most nutritious vegetables on the planet. And, they should feature prominently in your diet if you’re looking for better options to help you remain healthy. On that note, here’s how to cook these veggies and the wellness benefits they have to offer.

How to Cook Spinach and Squash

To obtain the most nutrients out of these two vegetables, you have to cook them right. Here is a look at a few spinach and squash recipes.

Butternut Squash with Wilted Spinach and Blue Cheese

Ingredients

  • 1 package of baby spinach
  • 4 cups of cubed and roasted butternut squash
  • 1 ½ teaspoon extra virgin olive oil
  • 3 tablespoons lemon juice
  • ¼ cup blue cheese crumbles
  • Salt and black pepper to taste

Method

Pound the lemon juice and blue cheese in a large bowl to create a thick, velvety dressing. Season with pepper and set aside. Heat the mixture in a large skillet, add onion and pepper. Let the broth cook to brown for 5 minutes while stirring.

Add spinach, occasionally tossing for 2 minutes. Transfer the content of the skillet to the bowl with the dressing. Add squash, salt, and pepper while stirring to mix. Serve as a first course or side dish.

Spinach, Potato and Squash Bake

Ingredients

  • 300 g of young leaf spinach
  • 750 g butternut squash, peeled
  • 250 ml of skimmed milk
  • 1 egg
  • 700 g floury potatoes, peeled
  • Pinch nutmeg
  • 2 tablespoons of whole-meal breadcrumbs

Some spinach brands that you may consider trying out include Fresh Express Baby Spinach and Cedar’s Spinach Dip. For squash, you may try out Pacific Butternut Squash, Garden of Eatin’ Butternut Squash and Amy’s Butternut Squash.

Method

Place the spinach in a large saucepan with little water and cover with a lid. Let it heat for a few minutes, so the spinach becomes wilted. Drain the water and set aside

Chop the squash and potatoes into small size chunks. Boil in a large pan for five minutes until the potatoes are soft. Drain the water and set aside. Whisk the egg together with the nutmeg and set aside. Place the squash and the potatoes in a small roasting tin, add spinach and pour the egg mix.

Sprinkle over the cheese and breadcrumbs and bake in an oven for about 30 minutes until the top is brown. Serve immediately.

And Now, the Health Benefits of Spinach and Squash

Squash and spinach boast a host of health benefits that can improve your overall well-being including:

  • Squash boosts the immune system due to the presence of vitamins such as vitamin C and magnesium
  • Spinach helps prevent cancer thanks to the ability to block the carcinogenic effects of heterocyclic amines generated when youu grill at high temperature.
  • Squash helps manage diabetes due to the high level of the B-complex vitamins
  • Spinach improves bone health since it’s an excellent source of vitamin K
  • Eating squash can help improve blood circulation thanks to the high levels of iron and copper in the vegetable

Enjoy!