Mmmmmm . . . Spinach! Today We Celebrate This Powerful Vegetable!

Jul 16th

I’m back!  Thank you so much for your patience while I took the little break.  I think it is something I need to do every once in awhile to rest my head and focus on time with family.  Our trip was quick, but it was such a blessing.  Being together as a family when my Grandmother met her Great-Great Granddaughter for the first time was absolutely wonderful.  We were able to get our five generation picture to cherish for many generations to come.  I hope and pray that it isn’t the last one we are able to get, but can continue to celebrate my Grandmother as Baby B grows up and can remember what an amazing woman that Grandma J is to all of us.

Today is light on celebrations, and I considered going back to write up the ones we missed, but quite honestly, I need to get a few things done around here (the lawn needs to be mowed before it gets too warm out).  We’ll just have to look forward to enjoying those celebrations NEXT year!  Today seems to be about food . . . and that’s OK.  We all like and need food, right?

Fresh Spinach  Day – I love spinach!  I know that not everyone does, but maybe if they only knew how good it is for them, they would give it a try? Maybe?  There are so many benefits to spinach I could list, but I’ll try to reduce it to a few so this post isn’t pages long.  Let’s start with the fact that spinach is a very nutrient dense food that is low in calories, but very high in vitamins, minerals and other phytonutrients.  (Phytonutrients are natural compounds found in fruits and vegetables, grains and legumes that have many disease fighting and health promoting benefits.  See the chart at the bottom of this post. I found it – and a lot of other really awesome information at  It is an excellent source of vitamins K, A, C, B2, B6, E,  magnesium, folate, manganese, iron, calcium, potassium, zinc, copper, selenium, niacin, omega-3 fatty acids and dietary fiber.  It’s a powerhouse of nutrition!  Spinach is also readily available nearly all over the world, is easy to find in the store, or to grow at home.  It’s also very affordable! How many healthy foods are so expensive that we just can’t afford them any more? Not so with spinach!   There is also the versatility of spinach to consider! You can eat it raw in a salad (SO much better for us than iceberg lettuce), or in a green smoothie (which is how I get daily spinach most of the time). You can cook it (lightly is best), eat it on its own, or added to soups and other dishes.  You can make it the star of the plate, or sneak it into something so the kids eat it without complaining.  Spinach is a hearth healthy food that has antioxidants that help reduce the free radicals in our bodies, and work to keep cholesterol from oxidizing.  Not only that, the folate in spinach is great for a healthy cardiovascular system, as well as the magnesium that helps lower high blood pressure.  My list of benefits could go on and on – but look it up and find the ways that it can promote gastrointestinal health, help with inflammatory issues like arthritis, osteoporosis, migraines and asthma!  Maybe best of all, studies show that eating green leafy veges like spinach can help slow the age-related decline in brain function!  One word of caution though – spinach is near the top of the list for vegetables that has high chemical/pesticide content, so organic is the best way to go with this one.  It’s not much more expensive, and worth every penny of the extra cost.

Phytochemical Table
Food Phytochemicals Benefits
Apples Flavonoids Protect against cancer, cholesterol lowering, fight heart disease, reduce inflammation
Beans Flavonoids (saponins) Protect against cancer, cholesterol lowering
Berries Ellagic Acid Prevent cellular changes that can lead to cancer, protect aging brain
Broccoli Indoles, isothiocyanates Protect against cancer, stroke and heart disease
Carrots Beta-carotene Antioxidant
Citrus fruits Flavonoids (limonene) Antioxidant, inhibit tumor formation, decrease inflammation
Flaxseed Isoflavones Protect against cancer, lower cholesterol
Garlic Allium (allyl sulfides) Protect against cancer and heart disease, boost immune system
Grains Isoflavones Protect against cancer, lower cholesterol
Red grapes Flavonoids (quercitin) Protect against cancer and heart disease
Onions Allium (allyl sulfides) Protect against cancer and heart disease, boost immune system
Soy Isoflavones Protect against cancer and heart disease, improve bone density, reduce menopausal symptoms
Tea Flavonoids Protect against cancer and heart disease
Tomatoes Flavonoids Protect against cancer, fight infection


This Day In History

1999 – John F. Kennedy Jr. dies in a plane crash off Martha’s Vineyard.

Food Celebration of the Day

National Corn Fritter Day – I love fritters – pretty much any kind of fritters really – but corn fritters are especially delicious.  The only reason I don’t eat them more often is because they are typically fried and honestly, the sight of fried food seems to cause weight to leap onto me!  People have been turning foods into fritters for about as long as there has been cooking!  And no wonder . . . nearly everyone loves a deep-fried goodie.  *sigh*.  With that said, I just did a quick search for a baked fritter and came upon this recipe (I’ve copied a picture from this site – doesn’t that look delicious?).  I may have to have a lovely baked corn fritter for our veggie side with dinner! I’ll let you know how it goes.

It’s been wonderful celebrating with you today – and I hope that you are inspired to eat your spinach (just like Popeye!) and take in all of those healthy benefits.  I’m off to mow the lawn, clean up the house and enjoy the wonders of being at home for the day.  God Bless You and I’ll see you tomorrow!


Leave a Reply

Your email address will not be published. Required fields are marked *