Why Popeye Has Good Blood Sugar
That’s right. Eating spinach — and other leafy greens — was associated with a lower risk of type 2 diabetes in a recent study.
Lean, Green, Multitasking Machine
Spinach may reinforce the body on multiple fronts. First, it’s got a low glycemic load, so it doesn’t dramatically affect blood sugar levels when you eat it. Second, it’s a good source of magnesium, a mighty mineral associated with lower type 2 diabetes risk. Third, spinach is packed with alpha-lipoic acid, a disease-shielding antioxidant. And fourth, it’s low in calories and rich in fiber . . . we’ve got the makings of a nutritional superhero on our hands!
The Scoop on Folate
You can also find this B-complex vitamin in asparagus, beets, calf’s liver, and lentils.
Recipe: Spinach, Leek, and Red Pepper Gratin
Makes 6 servings (serving size: 1/2 cup)
2 10-ounce bags fresh spinach or 3 10-ounce boxes frozen spinach
Cooking spray or olive oil (small amount)
1 bunch (2-3) leeks, thinly sliced
2-3 cloves garlic, minced
1/4 cup light cream cheese
1/2 cup fat-free half-and-half
1/4 teaspoon nutmeg
1/2 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon pepper
2 roasted red bell peppers, seeded, peeled, and chopped
1/4 cup dry breadcrumbs
2 tablespoon grated fresh Parmesan cheese
Preheat oven to 375 degrees. Tear spinach into 1-inch pieces and rinse. (If using frozen spinach, defrost and squeeze out excess water.)
Place a large skillet coated with cooking spray or olive oil over medium heat until hot. Add leeks; saute 3 minutes. Add garlic; saute 3 minutes.
Add spinach; cover and cook 2 minutes or until wilted. Add cream cheese, half-and-half, nutmeg, basil, salt, and pepper. Uncover and cook an additional minute or until cream cheese melts.
Add red bell peppers. Spoon spinach mixture into a 1-quart gratin dish or shallow casserole coated with cooking spray.
Combine bread crumbs and Parmesan cheese and sprinkle over spinach. Bake at 375 degrees for 30 minutes or until golden brown.
October 27th, 2008 at 12:07 pm
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October 27th, 2008 at 12:17 pm
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January 10th, 2009 at 10:02 pm
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