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Of the non-animal sources, two of the World’s Healthiest Foods, flaxseeds and walnuts, rate as excellent sources of omega-3s. Sardines, Salmon, Brussels sprouts, cauliflower and mustard seeds are rated "very good." Get a fresh look at omega-3s from the perspective of food. Today’s Recipe
If you don’t know what to serve for dinner tonight …
Enjoy the combination of spices that gives this spinach and sweet potato dish a unique flavor. Spinach is one of the most nutrient-rich vegetables around and the sweet potatoes add fiber and an extra dose of health-promoting carotenoids to this dish. Enjoy!
Golden Spinach and Sweet Potato Healthy Sauté
Prep and Cook Time: 35 minutes
- 1 medium onion, chopped
- 4 medium cloves garlic, minced
- 1 cup + 1 TBS chicken or vegetable broth
- 1/2 tsp turmeric
- 1/2 tsp coriander
- 1/2 tsp cumin
- 1/4 tsp cardamom
- 1 TBS fresh lemon juice
- 2 cups sweet potatoes, peeled and cubed
- 6 oz frozen spinach, thawed
- 2 TBS chopped fresh cilantro
- salt & pepper to taste
- Chop onions and mince garlic and let sit for 5 minutes to bring out their health-promoting benefits.
- Heat 1 TBS broth in a large stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.
- Add seasonings and lemon juice and stir to mix thoroughly. Add broth and sweet potatoes. Simmer covered over low heat, stirring occasionally, until sweet potatoes are tender, about 15 minutes. Uncover to allow sauce to thicken and cook another couple minutes.
- Press water out of spinach and add to sweet potatoes. Cook uncovered for a 3-4 more minutes to allow sauce to thicken. Add cilantro, salt, and pepper.
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In-Depth Nutritional Profile for Golden Spinach and Sweet Potato Healthy Sauté
Healthy Food Tip
What is the max amount of time that I can boil oxalate-containing foods to remove some of the oxalates and still retain most of the nutrients.
We recommend boiling spinach and Swiss chard to free up acids and allow them to leach into the boiling water. Discard the boiling water after cooking; do not drink it or use it for stock because of its acid content.
Spinach: Use a large pot (3 quart) with lots of water and bring to a rapid boil. Add spinach to the boiling water and boil for 1 minute. Begin timing as soon as you place the spinach in the pot if you are using 1 pound or less of spinach. If you are cooking larger quantities of spinach bring the water back to a boil before beginning timing the 1 minute. Do not cover the pot when cooking spinach. Leaving the pot uncovered helps to release more of the acids with the rising steam. Research has shown that the boiling of spinach in large amounts of water helps decrease the oxalic acid content by as much as 50%. Remove spinach from pot, press out liquid with a fork, place in a bowl, toss with our Mediterranean Dressing, and top with your favorite optional ingredients. For details see our 1-Minute Spinach recipe.
Swiss chard: Use a large pot (3 quart) with lots of water and bring to a rapid boil. Add chard to the boiling water. If stems are more than 1-inch wide, cook them for 2 minutes before adding the leaves. If less than 1 inch in width you can boil the leaves and stems together for 3 minutes. Begin timing as soon as you place the chard in the pot if you are using 1 pound or less of chard. If you are cooking large quantities of chard bring the water back to a boil before beginning timing the 3 minutes. Do not cover the pot when cooking chard. Leaving the pot uncovered helps to release more of the acids with the rising steam. For details, see our 3 minute Swiss chard recipe
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