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Spinach leaves can be steamed, sauteed, juiced, or consumed raw.

Spinach is a nutritional powerhouse, rich in antioxidants, vitamins, minerals, and fiber.

One cup of chopped, raw spinach is only 14 calories.

In cooking, spinach is versatile and lends itself well to raw, steamed, and sautéed recipes.  Juicing spinach leaves is another quick, and healthy option for consuming this vitamin-rich superfood.

Spinach makes a fast and delicious meal combined with nuts, seeds, mushrooms, lentils, tofu, fish, chicken, grated cheese, or legumes.  Added spices such as garlic, and curry provide zest to a spinach side or main dish.

Nutrients In Spinach

Phytonutrients:  Spinach contains the carotenoids, beta carotene, lutein, and zeaxanthin.  It also contains flavonoids (antioxidants).

Vitamins: C, E, Beta-carotene, K, B1, B2, B6.

Minerals: Manganese, Zinc, Selenium, Calcium, Magnesium, Iron, Potassium, Folic Acid, Copper, Niacin, Phosphorus

Fatty Acids: Omega 3



Benefits of Eating Spinach

  • Anti-inflammatory
  • Anti-cancer
  • Decreased risk of prostate cancer
  • Lowers risk of health problems related to oxidative stress, such as atherosclerosis, and high blood pressure.
  • Prevents macular degeneration.
  • Bone health
  • Supports heart and digestive health. 

Spinach Varieties

  • Savoy: dark green, crisp, curly leaves, springy texture.  
  • Semi-Savoy: similar texture to savoy, but not as crinkled.
  • Flat Smooth-Leaf: flat, unwrinkled, spade-shaped leaves.  

Preparation Suggestions

  • Raw Spinach Avocado Salad 
  • Steamed Spinach with Lentils and Walnuts 
  • Fresh Carrot-Apple-Spinach Juice
  • Sautéed Spinach with Mushrooms and Steamed Sweet Potatoes

For spinach recipes visit, and For juicing recipes go to

Copyright 2013 Irene Pastore and Blue Moon Personal Training

The Onion: World Class Superfood

Onion Power

The only vegetable that makes you cry, happens to be an important source of quercetin, an antioxidant, that boosts the immune system.

Antioxidants scavage unhealthy particles in the blood stream, known as free radicals that damage cells membranes, and tamper with DNA.

Consuming onions on a regular basis has beneficial effects against adverse health conditions, such as cancer, asthma, allergies, heart disease, and rheumatoid arthritis.

Onions are high in vitamin C, provide a good source of dietary fiber, and folic acid.  They contain calcium and iron, are low in sodium, and have no fat.

Cancer Prevention

  • The quercetin and phytochemicals in onions inhibit the growth of breast, ovarian, bladder, colon, gastric, and lung cancer.

Rheumatoid Arthritis Relief

  • Quercetin is a potent anti-inflammatory helpful for managing rheumatoid arthritis.


  • Onions have antiviral and antibiotic properties.

Heart health

  • The quercetin found in onions raises good  cholesterol (HDL).



Yellow Onions

  • Yellow onions are white on the inside, and have a strong, pungent flavor.  The have a brown papery outer skin.

Red Onions

  • Red onions are white on the inside., and have a mild to sweet flavor.  They have a dark red papery outer skin.

White Onions

  • White onions are white on the inside, and have a milk flavor. They have a white papery skin.  Examples of white onions are Walla Walla, and Vidalia.

Copyright  2013 Irene Pastore and Blue Moon Personal Training