Did you know that an iron deficiency can leave you feeling tired? Keep your iron levels and energy high by eating foods high in iron, such as spinach or kale, as well as foods that help you absorb iron, such as citrus fruits and garlic. One of our favorite high-iron dishes is sautéed spinach and kale! And an added bonus – the citrus in the recipe boosts vitamin C uptake, which is a great energy booster!
Psst… looking for a few great drinks to save calories and “flush” bloat? Please feel free to search this site! And here are a couple to try:
Cucumber Blueberry Water Flush
Lemon Ginger Detox drink
Lemon-Garlic Spinach and Kale
(We sometimes add corn in, for a touch of sweet crunch, as pictured above–especially if we don’t have pine nuts on hand.)
Ingredients:
- 1 tbsp Extra Virgin Olive Oil
- ½ a medium onion
- 1 garlic clove, minced
- 4 cups spinach
- 2 cups kale
- Juice of ½ a lemon
- ¼ cup pine nuts, toasted
- Salt and pepper to taste
Directions:
- Heat olive oil in a sautéed pan over medium-high heat. Add onions and cook until translucent. Add garlic.
- Begin to add spinach and kale a little at a time, each time leaving enough room to stir. As the vegetables cook down and begin to wilt, add more. Continue until all of the spinach and kale is added. Let cook for about 7 minutes, or until all leaves are wilted.
- Once wilted, take off heat. Pour lemon juice on top and stir. Add salt and pepper to taste. Stir in. Top with pine nuts.
Nutrition Information:
Serving Size: 100g; Servings: 4 (with Pine Nuts); Calories: 118; Calories from Fat: 79; Total Fat: 9g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 38 mg; Total Carbohydrate: 8g; Dietary Fiber: 2g; Sugars: 1g; Protein 3g; Vitamin A: 155%; Vitamin C: 87%; Calcium: 8%; Iron:10%
Serving Size: 100g; Servings: 4 (with Pine Nuts); Calories: 118; Calories from Fat: 79; Total Fat: 9g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 38 mg; Total Carbohydrate: 8g; Dietary Fiber: 2g; Sugars: 1g; Protein 3g; Vitamin A: 155%; Vitamin C: 87%; Calcium: 8%; Iron:10%
If you use 1/4 cup corn rather than the pine nuts, it will cause the calories to drop about 40 per serving.
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Lemon-Garlic Spinach and Kale
Ingredients
- 1 tbsp Extra Virgin Olive Oil
- ½ a medium onion
- 1 garlic clove, minced
- 4 cups spinach
- 2 cups kale
- Juice of ½ a lemon
- ¼ cup pine nuts, toasted
- Salt and pepper to taste
Instructions
- Heat olive oil in a sautéed pan over medium-high heat. Add onions and cook until translucent. Add garlic.
- Begin to add spinach and kale a little at a time, each time leaving enough room to stir. As the vegetables cook down and begin to wilt, add more. Continue until all of the spinach and kale is added. Let cook for about 7 minutes, or until all leaves are wilted.
- Once wilted, take off heat. Pour lemon juice on top and stir. Add salt and pepper to taste. Stir in. Top with pine nuts.
Nutrition Information
Serving size: 100g Calories: 118 Fat: 9g Saturated fat: 1g Carbohydrates: 8g Sugar: 1g Sodium: 38mg Fiber: 2g Protein: 3g Cholesterol: 0mg
Love this dish! Used red onion which gave it a nice extra sweetness and color.
Hi Joan! Thanks so much for letting us know! And what a great idea–red onion! We’ll have to try that, thank you! xoxo
Ran out of lemons. so added pickled red onion. excellent