50-Plus Brain Diet Recipe - Golden Spinach & Sweet Potato Healthy Sauté
First, Omega 3 (EPA + DHA) is the best thing that you can be eating for your brain. For the rest of your diet, research shows that loss of brain function in diseases like Alzheimer’s is related to other symptoms of aging, like high cholesterol and high blood pressure. Eating to help prevent those problems may be part of the solution to keeping good brain function as we age. There are some vegetables that you should make sure are in your diet. These include green leafy vegetables like romaine lettuce and spinach, and cruciferous vegetables like broccoli and cauliflower. Here’s a great spinach recipe that is loaded with good nutrients.
Golden Spinach and Sweet Potato Healthy Sauté
Enjoy the combination of spices that give spinach and sweet potatoes 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.
Prep and Cook Time: 35 minutes
Ingredients:
- 1 medium onion, chopped
- 4 medium cloves garlic, minced or grated (pre-minced from store is OK)
- 1 cup + 1 TBS low fat, low sodium chicken, or vegetable broth
- ½ tsp turmeric
- ½ tsp coriander
- ½ tsp cumin
- ¼ tsp cardamom
- 1 TBS fresh lemon juice
- 2 cups sweet potatoes, peeled and cubed
- 6 oz spinach, fresh is great, but frozen works fine too. It should be thawed first.
- 2 TBS chopped fresh cilantro
Sea salt (for trace minerals) & pepper to taste
Directions:
- Chop onions and mince or grate garlic and let sit for 5 minutes to bring out their health-promoting benefits. (If you use pre-minced garlic, just add after 5 minutes.)
- Heat 1 TBS broth in a large stainless steel skillet. Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.
- Add seasonings 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. Add cilantro, salt & pepper to taste.
- Add fresh spinach, or drain frozen spinach and add to sweet potatoes. Cook uncovered to allow sauce to thicken and cook another couple minutes. Don’t overcook spinach. Add cilantro, salt & pepper to taste.
This recipe is off the charts in Vitamins K and A – way over 500 % of the DV. It also contains over 100 % of the DV in Vitamin C, manganese and folate, and numerous other vitamins and essential nutrients.
|
