Super Spinach

Lawndale News Chicago's Bilingual Newspaper - Foods

Kim Kirchherr, MS, RD, LDN, CDE Jewel-Osco Dietitian

The deep, vibrant green of spinach is a welcome burst of color and crunch to the daily menu . Bursting with nutrition, spinach offers vitamins A & C, iron, and calcium, in addition to fiber – all for very few calories per serving. A sweet tip to increase the nutrient benefits of that tasty spinach? Pair it with a vitamin C source like orange or strawberry slices, and toss with a little olive oil. These pairings not only taste delicious, but working together, offer better nutrient absorption too. Vegetables are a fantastic value for the money since they are packed with nutrients for minimal calories, fat, sodium, and of course, no cholesterol.

Spinach is a great option for busy nights. Tasty raw, steamed, or added to entrees, this veggie takes just minutes to prepare! Get the kids involved early to help instill good eating habits right away! Have them wash vegetables, set the table, and even help with menu planning!

Lawndale News Chicago's Bilingual Newspaper - Foods

Goldy’s Special Salad

Submitted by: Shana Hillman
Servings: 4

10 ounces fresh spinach – trimmed, washed and dried
1 mango – peeled, seeded and cubed
1 avocado – peeled, pitted and diced
1 tomato, cut into wedges
1/2 red onion, julienned
1/2 pound fresh mushrooms, sliced
2 tablespoons extra virgin olive oil
1/2 cup white wine vinegar
1/2 teaspoon ground black pepper
1 pinch white sugar

In a large salad bowl, combine the spinach, mango, avocado, tomato, onion and mushrooms.
Prepare the dressing in a jar by combining the oil, vinegar, pepper and sugar. Seal, shake well, and pour over salad. Toss and serve.

Recipe courtesy of For this and other recipe ideas, visit and click on “plan”.

Watch for up to date information every week. If there is a specific health or nutrition related issue you would like more information on, please e-mail us at or write to:

Lawndale News
5533 W. 25th St.
Cicero, IL 60804
ATTN. Fresh Take on Health and Nutrition Column from Jewel-Osco

Until next time!

Comments are closed.