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Spinach with Leeks and Fennel

Efficient Admin (a.k.a. Michelle) enjoys healthy cooking, and she has all of her salad and stew recipes memorized.

This quick and easy dish with spinach, leeks and garlic is very tasty and healthy.

This quick and easy dish with spinach, leeks and garlic is very tasty and healthy.

Ingredients for Sauted Spinach with Leeks and Fennel

spinach-with-leeks-and-fennel

Healthy and Easy Dish

This is a great dish to make when you want some greens in your diet and it is very easy to make. There are many health benefits of spinach, leeks, and fennel bulbs. To enhance the flavor use garlic, lemon juice, and parmesan cheese. You can give it an Asian flavor by using ginger, garlic, and oyster sauce. The choices are endless. Pick whatever flavor combination you want with these three vegetables. The following recipe uses garlic, lemon juice, a small bit of butter, and parmesan cheese and results in a very flavorable dish.

Benefits of Spinach

Spinach is an excellent source of Iron, Calcium, Vitamin A, Vitamin C, Vitamin K, Folate, and Manganese. Eating folate on a regular basis is believed to help reduce the risk of heart disease, and also can reduce the risk of spina bifida, a defect of the spinal column. Spinach strengthens the blood and cleanses it of toxins that can cause skin disease. In China, people believe that spinach helps bowel movements, the flow of urine, and relieves herpes irritations.


Key Nutrients of the Onion Family (per about 2 cups 100g)

Calories25

Potassium (mg)

500

Folate (mcg)

150

Fiber (g)

2

Beta Carotene (mcg)

3,535

Calcium (mg)

170

Iron (mg)

2

Vitamin C (mg)

26

Vitamin E (mg)

2

Fat (g)

2

The Benefits of Leeks

The onion family includes chives, shallots, and leeks. Onions have been traditionally used as a home remedy for coughs and colds. Recent discoveries of the onion family include its antioxidant effects. Onions contain quercetin which helps prevent heart disease. Quercetin is a phytonutrient which is a strong antioxident. It appears that it can "mop up" potentially harmful free radicals in the body, which if left alone can cause cancerous changes in the body.

Research has shown that the absorption of quercetin from onions may be 32% quicker than other sources such as apples and tea. Quercetin absorbed from onions was found to remain in the body for approximately 24 hours. This buildup of quercetin in the blood plasma can be a significant contribution to antioxidant defences in the blood and protect against several different kinds of disease.

Tobacco smoking is one of the major causes of bladder cancer in humans. It is believed that flavonoids such as quercetin present in onions are converted into a substance that protects the bladder lining from carcinogents. Regular intakes of onions may assist in the prevention of cancer.

Cook Time

Prep timeCook timeReady inYields

15 min

15 min

30 min

As a side will serve 4; as a main will serve 2

Ingredients

  • 2 Leeks, sliced
  • 1 Fennel Bulb, diced
  • 2 cloves garlic, minced
  • 1 6 oz Bag Ready to Eat Spinach
  • Each Salt and Pepper to Taste
  • 2 TBSP Grated Parmesan Cheese
  • 2 TSP Olive Oil
  • 1 TSP Butter

Instructions

  1. Heat a 12-inch saute pan on Medium Heat with 2 TBSP olive oil and 1 teaspoon butter. If you are concerned about the calories, omit the butter. Add the sliced leeks, diced fennel, and minced garlic and saute until slightly tender. I like my vegetables to be half cooked for some crunch. If you like yours more soft keep an eye on the vegetables until they are at the consistently which you prefer.
  2. Add the spinach and mix well together. The spinach will start to wilt. When half the spinach is wilted, add the salt and pepper, plus the parmesan cheese and mix. Remove from heat and enjoy.

Other Healthy Dishes

  • Chef Salad Recipe
    This is a nice salad for brown bagging and also for potlucks. It is convenient to make a big giant bowl of Chef Salad once and then you will have an already prepared meal waiting for you.
  • Great Asparagus Recipe Ideas
    I always forget how much I love asparagus and brussel sprouts so I decided to combine both of these vitamin-packed vegetables into one dish!
  • Portobello mushrooms
    Portobello mushrooms are an excellent substitute for meat in any vegetarian dish because they are so hearty and flavorable.
  • Brussel Sprouts with Parmesan Recipe
    Brussel sprouts contain many nutrients and are very healthy. They are high in antioxidents and are good for the heart and blood vessels. The problem is many people don't like their bitter taste.

Key Nutrients per 1 large head (100g) of Garlic

Calories98

Protein (g)

8

Carbohydrate (g)

16

Potassium (mg)

620

Zinc (mg)

1

Calcium (mg)

19

Selenium (mcg)

2

Iron (mg)

2

Sodium (mg)

4

Magnesium (mg)

25

Benefits of Eating Garlic

The medicinal benefits of garlic have been recorded since ancient times. Archaeological evidence indicates that garlic has been cultivated in Central Asia from at least 3000BC. A member of the onion family, garlic has been used to treat bronchitis, colds, whooping cough, and influenza. An average serving of garlic is less than ½ ounce. The quantity of nutrients supplied is low compared to the daily recommended intakes. However every clove is full of sulfurous compounds that fight infections.

Choose plump, unbruised bulbs that are neither soft and soggy, nor starting to dry. Avoid torn skins and bulbs with sprouts. Keep for several weeks in a dry place where air can circulate, and away from other vegetables.

Garlic is well known for its ability to help circulation and inhibit colds. Garlic’s antibacterial effects are also well documented. In World War I surgeons used garic juice to stop wounds from becoming septic.

Garlic may reduce levels of low-density lipoprotein (LDL) cholesterol, increase levels of high-density lipoprotein (HDL) cholesterol, and decrease blood fats. The allicin and other compounds appear to bring about this effect. Studies have found that low blood fats and high garlic consumption are common, and that adding fresh garlic to cooking may help decrease the risk of heart disease.

When garlic is crushed, it produces Ajone, one of the volatile substances produced, and appears to reduce the formation of blood clots. Powdered garlic (equal to 2.5g of fresh garlic) has been shown to lower blood pressure. Garlic has also been shown to fight many of the bacteria that cause food poisoning, including Salmonella. Since garlic has antifungal properties, it has been reported it is more effective than drugs against fungal infections such as yeast infections.

Due to allicin compounds, it is thought that garlic can prevent stomach cancers in the stomach wall. Because garlic’s antibacterial effect is so important, it can help act against Helicobacter pylor, the bacteria that causes stomach ulcers, which in turn can become cancerous.

Caution: garlic may interfere with diabetic drugs. Doses of garlic should not be given as a remedy to those on anticoagulant therapy, or to pregnant women, as they may cause contractions.

© 2012 Michelle Dee

Comments

Susan Ream from Michigan on June 29, 2012:

You are funny! I can't imagine these ingredients in a juice. LOL

Michelle Dee (author) from Charlotte, NC on June 29, 2012:

Mekenzie - thanks for the vote and for stopping by. I hope you enjoy this recipe. I just had a thought - I wonder how it would turn out if I put all these ingredients into a juicer?

Susan Ream from Michigan on June 28, 2012:

Talk about taking spinach to a whole new experience, I think you've done it. I love all of the ingredients you put into your dish and I look forward to trying it soon!

Voted Up and Useful

Mekenzie

Michelle Dee (author) from Charlotte, NC on June 25, 2012:

Thank you for your comments and vote up. I hope you enjoy this recipe. I love the smell of that raw fennel!

Arren123 from UK on June 24, 2012:

I lived with a veggie for 15 plus years and love veggie food myself. Sound lovely, yet another dish I need to try, thanks for sharing, voted up and useful :)

lovedoctor926 on June 24, 2012:

This is a very healthy recipe. Spinach is really good for you. Voted up

beingwell from Bangkok on June 24, 2012:

Voted up and shared. I love veggie recipes. Wanna try this! Yeah!

Michelle Dee (author) from Charlotte, NC on June 13, 2012:

Hello Janellegems, I am thinking maybe a splash of fresh lemon juice would work on this recipe as well, along with the garlic, olive oil and butter. Thanks for reading and your comment and I hope you enjoy it. Once all the vegetables are cut up it cooks really fast.

Pennington on June 12, 2012:

I love cooking vegetables with olive oil and garlic. Very good, healthy recipe. Definitely have to try this. Thanks.

Michelle Dee (author) from Charlotte, NC on June 10, 2012:

Hello kelleyward! I love the smell of the fennel as well. I try not to cook these vegetables all the way through because I like a slight crunch and I also keep reading that raw vegs are better than cooked vegs (because the vitamin and mineral content depletes with more cooking?), so there is a happy medium here. Thanks for the vote up and hope you enjoy this recipe.

kelleyward on June 10, 2012:

This looks very tasteful! I love the color and spinach and leeks are a couple of my favorite foods. Voted up! Take care, Kelley

Michelle Dee (author) from Charlotte, NC on April 19, 2012:

Thanks Alocsin. I made some more yesterday!

Aurelio Locsin from Orange County, CA on April 19, 2012:

Sounds yummy. Love the garlic. Voting this Up and Useful.

Michelle Dee (author) from Charlotte, NC on April 16, 2012:

Thank you Clive, I find this recipie does not leave you feeling stuffed if you enjoy it as a dinner entrée by itself. You could also spray some "I Can't Believe It's Not Butter" on it for more zing if needed.

Clive Donegal from En Route on April 15, 2012:

I look forward to trying this. It sounds very good.