Image Credit: Levoqd is on pixabay.com is in the public domain
One of the key parts to the DASH is the vegetable group. For a 2000 calorie diet, it recommends 4 or 5 servings of vegetables a day.
Why so much? Vegetables are rich sources of potassium, magnesium and fiber. All help to reduce blood pressure along with physical activity and consuming calories in balance with activity.
A serving size of vegetables is 1-cup raw leafy, 1/2-cup raw or cooked vegetable or 1/2-cup vegetable juice.
Spinach is one of those dark leafy green vegetables that is lower in calories-yet fills you up! Eat it raw in a salad or a cooked green. It is an excellent source of fiber, high in vitamins A and C, high in iron and folate and a good source of magnesium. You get all this good nutrition for just 10 calories a cup raw or 50 calories a cup cooked.
If spinach is not your favorite veggie, try it a different way. Add spinach leaves to a wrap or a stir-fry. Add it to omelets or make this easy Green Surprise Dip. Put the dip on top of whole grain crackers, tortillas or sliced cucumbers.
Source: Top 10 Ways to Enjoy Spinach from Fruits and Veggies--More Matters website; USDA 2015 Guidelines;
National Heart, Lung, and Blood Institute
Green Surprise Dip
- 1 cup frozen spinach, drained
- 1 cup plain low-fat yogurt
- 1 cup garbanzo beans (canned, rinsed, drained)
- 1/4 cup low-fat mayonnaise
- 2 cloves garlic, chopped
- 1/2 medium onion, chopped
- 1 Tbsp lemon juice or to taste
- 1/2 tsp salt or to taste
Optional: pinches of cumin, garlic powder, sugar, and/or dark mustard added to taste
- First, mash beans with potato masher or pastry blender.
- Add all other ingredients, blend. Or, puree all ingredients in a blender or food processor.
- For best flavor, refrigerate overnight.
Nutritional information: Calories 105, Fat 2.4g, Sodium 203mg, Fiber 4.2g
Source: What’s Cooking? USDA Mixing Bowl, submitted 1/2018