NC EFNEP Daily Recipe – May 11, 2020

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Spinach is one of the vegetables you can get fresh from gardens right now. Spinach is a superfood. It is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.

According to the United States Department of Agriculture (USDA), a 100-gram serving of spinach contains 28.1 micrograms of vitamin C, 34 percent of the daily recommendation.

One cup of raw spinach contains:

  • 7 calories
  • 0.86 grams (g) of protein
  • 30 milligrams (mg) of calcium
  • 24 mg of magnesium
  • 167 mg of potassium
  • 2,813 international units (IU) of Vitamin A
  • 58 micrograms of folate

Source:  Medical News Today & USDA

Enjoy making today’s Green Monster Smoothie and getting the nutritional value of spinach from this yummy smoothie.

Green Monster Smoothie

recipe for smoothie