RECIPE: Eat Your Spinach (With Garlic!) | The Nibble Webzine Of Food Adventures - The Nibble Webzine Of Food Adventures RECIPE: Eat Your Spinach (With Garlic!) | The Nibble Webzine Of Food Adventures
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RECIPE: Eat Your Spinach (With Garlic!)

Another better-eating tip for the New Year: make sure to eat your daily requirement of fruits and veggies.

The old “Five A Day” rule has been replaced, recognizing that age and activity level have a greater bearing on what you should consume. For example, women ages 19 to 50 who are moderately active should have two servings of fruit and three servings of veggies a day.

Here’s an informative site from the Produce For Better Health Foundation, that explains what a “portion” is and has charts for how many portions you need.

Put a calendar on your refrigerator door and write out what fruits and vegetables you’ll eat on a daily basis. You can print out blank calendar pages at (If you read this in a different year, just change the date from 2012l.)


Photo of spinach courtesy

And start the new year with a easy sautéed spinach recipe from one of the great American chefs, Chef Alfred Portale of Gotham Bar & Grill in New York City. The simple yet tasty ingredients include nutrition-rich, high-antioxidant spinach; heart-healthy olive oil; and garlic, another powerful antioxidant.



  • 1 bunch spinach (you can substitute chard or collard greens)
  • Salt and pepper
  • Butter, olive oil or cooking oil
  • 2 cloves garlic, minced
  • Extra virgin olive oil for finishing
  • Crushed chili flakes (optional)
    1. Bring 2 inches of water to a boil in a large pot, over high heat. Add spinach and stir until just wilted, approximately 1 minute.

    2. Season with salt and pepper. Remove spinach with a slotted spoon and spread out on a tray to cool. Gently squeeze out the excess water and set aside.

    3. Heat 1 tablespoon of olive oil or other cooking oil in a large sauté pan over a medium-low heat. Add garlic and cook slowly in oil until golden brown, approximately 5 minutes.

    4. Add spinach, raise heat and cook until just warmed through. Season with salt and pepper and finish with a little extra virgin olive oil and crushed chili flakes.

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