Super simple and nutritious garlic sautéed spinach – perfect for boosting the nutrition of any meal as an immune-boosting side dish
If Popeye is to be believed, then spinach is certainly a powerful food source. Even if instant bulging muscles isn’t quite what you’re looking for – there is definitely a lot of nutrition packed into this leafy green. So much so that it’s a wonderful addition to any dish, like this simple garlic sauteed spinach, especially when trying to build up your immunity.
This sauteed spinach recipe is incredibly simple but delicious with the combination of heart-healthy olive oil and further immune-boosting garlic. You can dress is up with some seasonings of your choice or even a cheeky sprinkle of parmesan cheese. I personally love a squeeze of lemon and some pine nuts.
The best thing is, the entire dish comes together in under ten minutes and is a great way to boost the nutritional value of any meal and one of my favourite simple spinach side dish options. Plus, you can use whichever type of spinach you’d like. I used baby spinach this time but I’ll swap it up with whatever I have in the fridge.
So, why is spinach so healthy for you?
Spinach health benefits are plentiful – So I’ll try to keep things short and sweet.
One of the best things to eat, especially during cold and flu season, is highly nutritious fruits and vegetables filled with lots of vitamins and minerals.
Spinach is a wonderful option for anyone trying to boost their immunity due to the high level of a number of vitamins and minerals. This includes Vitamin A, Vitamin C, Folic Acid, Iron, Calcium and more.
Vitamin C is a powerful antioxidant that improves immune function and skin health. Although research can’t prove that it prevents a cold/flu, it does show that you can be more likely to get ill if you’re deficient in the vitamin. Research also shows that it can reduce the severity of symptoms as well as shorten the duration.
Vitamin A meanwhile is great for eye health, has anti-cancerous properties, is positive for bone health as well as supporting the immune system.
All of the nutrients combined also help for heart health, muscle health, normal cell function and more. You can read more about their health benefits on Healthline.
Note* While eating vegetables raw often allows for the best nutrient retention, lightly cooking spinach actually enhances the bioavailability of a number of nutrients including Vitamin A, E, protein, fiber, zinc, calcium and iron. Some of the carotenoids also become more absorbable.
How to make the sauteed spinach:
To begin, rinse the spinach leaves and drain any excess water.
Sautéed spinach recipe:
All you need is fresh spinach, garlic and oil. Optionally, you can add salt and pepper to taste.
First, heat the olive oil in a large skillet for a couple of minutes.
Meanwhile, grate the garlic. Once the oil is heated, add the garlic to the pan and sauté it lightly for a minute.
Add the spinach, stir and cover the pan, keeping it over medium heat.
Note* some people use chopped spinach, just to reduce the ‘bulk’ when placing it in the pan. I usually don’t do this – but it’s up to you depending on how much you’d like to make and the size of your pan.
As you cook the spinach, it will wilt and release its water content. This should take under five minutes.
Once the spinach is wilted then remove the lid/ uncover it and cook for a further minute, to evaporate the water.
If you want to add any additional herbs/spices then this is the time to do that. You can also add a dob of butter if you’d like.
Remove from the heat and sprinkle with some pine nuts and serve with lemon slices (optionally) and serve hot.
Garlic Sauteed Spinach Recipe:
Simple nutritious sautéed spinach
- 500 g spinach
- 2 garlic cloves
- 1 tBsp olive oil
- First, heat the olive oil in a large skillet for a couple of minutes.
- Meanwhile, grate the garlic. Once the oil is heated, add the garlic to the pan and sauté it lightly for a minute.
- Add the spinach*, stir and cover the pan, keeping it over medium heat.
- As you cook the spinach, it will wilt and release its water content. This should take under five minutes.
- Once the spinach is wilted then remove the lid/ uncover it and cook for a further minute, to evaporate the water.
- If you want to add any additional herbs/spices then this is the time to do that. You can also add a dob of butter if you'd like.
- Remove from the heat and sprinkle with some pine nuts and serve with lemon slices (optionally) and serve hot.
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As always, if you try this recipe then, let me know. I’d super appreciate a rating or comment. You can also tag me in your recreations on Instagram @Alphafoodie.