Spinach provides more nutrients than any other food
when compared calorie for calorie. You can enjoy
it fresh in salads or cooked in a favorite recipe.
Chana masala (spicy chickpeas) is a traditional
dish from India and this easy recipe features
spinach. For a heartier dish, toss in some tofu
with the chickpeas and serve over rice.
½ onion, diced
3 cloves garlic, diced
3 Tbs. olive oil
juice from one lemon (approximately 2 Tbs.)
½ tsp. curry powder
½ tsp. coriander powder
½ tsp. cumin
½ tsp. garam masala
1 large bunch of spinach or two handfuls, rinsed
In a large skillet or frying pan, sauté onions
and garlic in oil until soft, about 3-5
Add chickpeas straight from the can, including
all the water.
Add spices and lemon juice and cover; simmer
about 10-15 minutes, stirring occasionally,
are cooked and soft.
Reduce heat, add spinach and cover; allow spinach
to wilt for 2-4 minutes.
a quick, easy meal without giving up nutrition
and flavor? Try an Indian Spinach Tofu Wrap,
straight from Amy’s
Kitchen. Amy’s Kitchen offers many vegan ready-made
meals, providing wholesome options for people
who appreciate great food but don’t have time
to cook from scratch. With no trans fats or
preservatives, this spinach wrap will invigorate
you with delicate Indian seasonings and a bold
leafy vegetables are high in magnesium, a mineral
important for multiple biochemical processes in the
body. A recent study in the
American Journal of Gastroenterology revealed
that regular magnesium consumption can reduce the
risk of gallstones. Researchers followed more than
42,000 men for 16 years. Participants
who had the highest intake of magnesium from foods
(on average 454 mg per day) also had a 30 percent
lower risk of developing gallstones.
Adequate magnesium levels are needed for the health
of our heart, bones, blood, nervous and immune systems,
and multiple other tissues. Inadequate
intake increases the risk of elevated cholesterol
levels as well as increased insulin
production and development of the metabolic syndrome
(high blood pressure, blood sugar, blood lipids,
weight, and waist circumference), and these together
increase the risk of gallstones. Magnesium deficiency
is also associated with a higher risk of inflammation,
osteoporosis, heart disease, and stroke.
yet made the switch to a healthy, plant-based diet? The Physician’s Committee
for Responsible Medicine (PCRM) wants to help you make
2010 your year for improving your
health and diet with their 21-Day
Vegan Kickstart, a three-week plan that introduces
you to the vegan lifestyle.
Created by Dr. Neal Barnard
and PCRM, this 21-day plan is the perfect way to get
you started. By signing up online,
receive daily emails, meal
plans, vegan restaurant guides, and webcasts from
Dr. Barnard. Plus, one of the most recognized
vegans, actress and activist Alicia
Silverstone, will share her vegan
diet tips on how to seamlessly and deliciously
create meals and snacks that will satiate your appetite
and boost your health too!