We all know that leafy greens are good for us and that we should be eating more of them. But its hard to eat the required amount to get its actual benefits-unless you really want chewing the leaves like a cow. The best way I find to add more greens into my diet is to toss it in salads, add it to curries, fritters, wraps, smoothies, stews and soups. I love spinach, its mild taste gives an edge over other greens and it blends really well with other flavors. It is great whether you eat it raw or cook in innumerable dishes.
This dark leafy green vegetable popularized by the cartoon character, Popeye has many nutritional benefits. However, not in the way once thought, it does not contain high levels of iron. Spinach does, however contain Vitamin A, C, and K as well as respectable amounts of calcium, potassium and protein. Many of these vitamins and nutrients help fight cancer and promote good cardio vascular health. So while spinach probably won’t make you super strong the minute you eat it, as it did for Popeye, it will promote your health and vitality in many other ways.
Here’s, how you can sneak the nutrients of spinach in a smoothie and quick soup. I promise you won’t be disappointed rather you will find them simply delicious. The first thing you can do to love any green smoothie or quick soup is to add some sweetness and acid to increase the taste factor. Second, blend it really well so that there are no chunks of green leaves. Both the recipes are unbelievably simple and are quick to fix. The yogurt and hemp seeds in spinach smoothie gives a protein punch and the fruit flavor brightens up the taste.
Normally, I prepare spinach soup on stove top by cooking frozen spinach, garlic, chicken broth and tomatoes but there are some days when I choose to make quick and delicious soups in Vita mix using V8. Do you drink V8? Not the V Fusions but the original V8 with low sodium. It tastes great, isn’t it? It does not contain fructose syrup, artificial sweeteners or any other offensive ingredients that can bother you. It is however, not a replacement for your veggies as the commercial shows but is not a bad choice to use it in quick soups with some actual veggies. You can enjoy this soup with any kind of Sandwich and can even take it to work for a healthy, light lunch.
1. SPINACH SMOOTHIE
serves: 2
Ingredients:
- 2 .5 cups of raw spinach
- 400 g (13.53oz) flavored yogurt (I am using strawberry flavor)
- 1 tbsp hemp seeds
- ice cubes
Method:
- Place all the ingredients into the blender.
- Blend until the contents have liquefied.
- Enjoy!
2. QUICK SPINACH SOUP
serves: 3
- 2 cups steamed spinach
- 3x 156 ml low sodium V8
- 1/2 tsp garlic powder
- 1/2 tsp ground black pepper
- salt to taste
- 2tbsp lemon juice
- sour cream(optional)
Method:
- Place steamed spinach andV8 juice into the container of Vita mix or any high powered blender.
- Turn machine on and slowly increase the speed to 10, then to high.
- Blend 4-5 minutes or until steam escapes from the vented lid.
- Season with salt,black pepper and lemon juice.
- Pour into serving bowls and top it with sour cream and enjoy!
Malti Sharma
This sounds amazing and oh so yummy! Eating greens can be such a chore, liquefying seems like an easier route to get good things into your body. I am so jealous you have Vita mix that can blend so smooth. Have a good weekend and I will be looking forward for more posts like these 🙂
Malti Sharma
I have seen many smoothie recipes that have fruit in it and you haven’t added any. Is there any specific reason? Well yeah, I drink V8 but its surprising for me to see it to be added in a soup. Will try.
Balvinder
Malti, You can add fruits if you want but with flavored yogurt and hemp seeds there is no need.
Malti Sharma
Do I need to ground the hemp seeds before putting them in smoothie? Do they taste fruity?
Balvinder
Hemp seeds does not taste fruity and you don’t need to grind them. They are sold with the hulls removed and can be used just like that.
Coffee and Crumpets
OK, soup I can do…I haven’t mustered the courage to smoothify my spinach or any greens. It’s like me and tea…I cannot drink it cold. I know, I’m weird. However, your smoothie looks very tasty so I might just give it a go. I am back on my gluten free, dairy free and grain free diet….wish me luck.
Nazneen
Balvinder
Nazneen, Why are you on grain free, gluten free and dairy free diet? Are you doing this for cleansing, weight loss or what? Spinach smoothie is the tastiest if you add yogurt. It looks green but it does not taste like any green leaf. You can drink it, I know. Good luck with …free diet 🙂
CCU
Mmmm Spinach in smoothies is one of my favourite ways of consuming its nutritional value though soup I am not so brave this – really like both recipes my friend 😀
Cheers
CCU
Bam's Kitchen
I need all the extra iron I can get. I am all about the soup but savory smoothies I am not quite there yet. Love your creamy soup and it does sound quite and and delicious. Take Care, BAM
Balvinder
Bobby, The smoothie is not savory, it is sweet and taste fruity.
cooking varieties
hi balvinder, great ideas here. never tried hemp seeds before.
will try the soup first. thanks for sharing-bookmarked
anne
I usually stir fry spinach ( with minced garlic and ginger ) or as a filling for dumplings 😀 Spinach soup , definitely ! Smoothie , maybe lol Both look healthy and nutritious !
Surinder Kaur
I am having mild urinary problem as spinach is beneficial in urinary infections .This soup is going to help me alot.
Balvinder
Look, I don’t know if spinach is helpful in bladder infection or not but if you are sure then go ahead, however do take medication.
Blackswan
Indeed killing two birds with a stone! I enjoy drinking a bowl of spinach soup, but not so sure about smoothie. Wonder if it tastes too raw. Anyway, I’ll drink up all for the sake of health!
Amy Tong
Great recipes. I love them both and I think I can have them together as a meal. 😛 But I think my kids would love the smoothie a lot more. 🙂 Thanks for sharing.
Nami | Just One Cookbook
I love food that is healthy and delicious! I like both but the soup sounds perfect for still cold nights. We need to boost up our immune system with these two great recipes!
Deepti
Great recipes, in fact my mother-in-law loves the original V8 never miss a day! My version of spinach soup is very similar, i just add a carrot too and substitute with vegetable broth.
Liz
I love spinach! And both your soup and smoothie look wonderful…I use V-8 in my vegetable soup, so I know it would be tasty in the spinach soup as well 🙂
Kitchen Belleicious
i love both ways. A satisfying breakfast or mid day snack and then a hearty and comforting soup. Both look amazing
Nava Krishnan
I like the soup very much. A brilliant idea and perfect for our every meal to be eaten with toast.
Asmita
I love to eat my green too and the soup sounds yummy!
Amelia
Hi Balvinder, interesting smoothie. Look very refreshing and healthy. The soup look appetizing too. Thanks for sharing.
I usually make soup with garlic and anchovies. Or just stir fry with star anise, cloves, cinnamon, add salt and pepper to taste.
Have a lovely week ahead,regards.