Spinach is the green that comes to mind for light summer dishes. You can use it for cold soups or quick omelettes, or combine it with seasonal tomatoes and easy pasta. Spinach contains iron, vitamin A and C, manganese, folate, calcium, potassium other nutrients.
Sautéed Spinach With Mushrooms
This can be served as a side dish or as an entree — with grains or piled atop a thick slice of toast. It also makes a great filling for omelettes or crepes.
What you need…
2 tablespoons extra virgin olive oil
1/2 pound mushrooms, sliced
1 to 2 garlic cloves (to taste), minced
1 teaspoon fresh thyme leaves
Salt and freshly ground pepper
500 gm baby spinach; or 900 gm bunch spinach, stemmed and chopped
1. Heat olive oil over medium-high heat and add mushrooms. Cook, stir, until seared, about five minutes. Turn the heat to medium, and add garlic, thyme, salt and pepper. Stir together for another minute or two until tender. Add the spinach, stir for two minutes. Season to taste with salt and pepper.
Yield: Serves two to four.
Nutritional information per serving
(based on two servings)
199 calories; 15 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 13 grams carbohydrates; 6 grams fibre; 185 milligrams sodium; (does not include added salt); 10 grams protein
Iranian Cucumber Salad
What you need...
3 regular cucumbers
500 gm ripe tomatoes
2 tablespoons fresh lime juice
Salt to taste
1 garlic clove, pureed with 1/4 teaspoon salt and freshly ground pepper
1/4 cup extra virgin olive oil
2 scallions, chopped
4 radishes, thinly sliced
1/4 cup chopped fresh mint
1/4 cup chopped green coriander
1. Cut cucumbers in half lengthwise. Using a small spoon, scrape out the seeds and discard. Dice the cucumbers and place in a large bowl with the tomatoes.
2. Whisk together the lime juice, garlic, pepper and olive oil. Toss with the cucumbers and tomatoes. Add the remaining ingredients, and toss everything together. Season and serve.
Yield: Serves four.
Nutritional information per serving: 169 calories; 14 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 10 grams carbohydrates; 3 grams dietary fibre; 170 milligrams sodium (excluding amount used to cook); 2 grams protein.