The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new recipe from Day 4 of our upcoming 7-Day Meal Plan.

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1-Minute "Quick Boiled" Spinach
This way of preparing Spinach has the best flavor because it helps remove some of the acids found in Spinach and brings out its sweetness. Make sure the water is at a rapid boil before adding Spinach. Taken from page 417 of the 2nd Edition of the World's Healthiest Foods book.
1-Minute Prep and Cook Time: 1 minute

Ingredients:

Directions:

  1. Fill a 3 quart pot three-quarter full with water and

    bring to a boil.

  2. While water is coming to a boil, press or chop garlic and let it sit for at least 5 minutes.
  3. Wash Spinach as directed in The Best Way to Prepare

    Spinach.

  4. When water is at full boil, place Spinach into the pot, being extremely careful to avoid burning yourself. Do not cover. Cooking uncovered helps the acids escape into the air. Cook Spinach for 1 minute; begin timing when water starts boiling again.
  5. After 1 minute, drain the Spinach in a colander in the sink. Press out excess liquid with fork to prevent diluting the flavor of your dressing. You want the Spinach to be tender, brightly colored, and not mushy when it's done.
  6. Transfer to a bowl and toss Spinach with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that fat-soluble vitamins and carotenoids found in foods, such as Spinach, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil. Dressing helps tenderize Spinach. After 5-10 minutes it will become more tender.
  7. Important: For best flavor, use a knife and fork to cut the cooked Spinach crosswise several times until it is in very small pieces. The more finely you

    cut Spinach the more exposed surface area you create. This can allow more flavors of the dressing to pass into the Spinach and speed up desirable changes in texture including tenderness.

Serves 2

Nutritional Profile

1-Minute Spinach
1.00 serving
(237.84 grams)
Calories: 115

NutrientDRI/DV

 vitamin K1217%

 vitamin A236%

 folate110%

 manganese103%




 iron34%

 copper33%





 calcium23%

 fiber20%



 protein13%


 zinc11%


Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 1-Minute "Quick Boiled" Spinach is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

1-Minute Spinach
1.00 serving
237.84 grams
Calories: 115

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K1095.22 mcg1217190.4excellent
vitamin A2127.43 mcg RAE23637.0excellent
folate440.37 mcg11017.2excellent
manganese2.06 mg10316.1excellent
vitamin C65.37 mg8713.6excellent
magnesium179.70 mg457.0very good
potassium1274.71 mg365.7very good
iron6.17 mg345.4very good
copper0.30 mg335.2very good
vitamin B20.43 mg335.2very good
vitamin E4.61 mg (ATE)314.8very good
vitamin B60.46 mg274.2very good
molybdenum11.34 mcg253.9very good
calcium227.42 mg233.6very good
fiber5.03 g203.1good
phosphorus113.58 mg162.5good
vitamin B10.18 mg152.3good
protein6.59 g132.1good
omega-3 fats0.31 g132.0good
zinc1.22 mg111.7good
vitamin B31.66 mg101.6good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 1-Minute "Quick Boiled" Spinach

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