Spinach Orange Stir Fry

Ingredients:

  • 1 cup organic baby spinach
  • ½ organic orange
  • ½ cup organic cremini mushrooms, sliced
  • 4 oz. pre-cooked organic protein of choice (i.e. chicken breast, beans, tofu, tempeh)
  • ½ c. pre-cooked organic grain of choice (i.e. quinoa, brown rice)
  • Pinch of ground ginger (optional)

Directions:

  • Heat a nonstick skillet over medium-high heat.
  • Place the sliced mushrooms and baby spinach in the skillet. Stir for 1-2 minutes, or until mushrooms have begun to cook and spinach is wilting.
  • Add the pre-cooked protein and grain to the vegetables. Continue to cook vegetables and re-heat protein and grain.
  • Squeeze the juice from the half of an orange over the stir fry mixture. (Tip: it’s ok if segments of the orange land in the stir fry, too – more flavor & fiber!) Add the ground ginger.
  • Allow the mixture to cook for 1-2 more minutes, letting the orange juice coat everything and reduce a little bit.
  • Serve and enjoy immediately.

Nutrition:

Makes 1 serving. Using lite tofu and quinoa, the stir fry has: 331 kcal, 6.6 g fat, 45.2 g carbohydrates, 8.5 g fiber, 7.4 g sugar, 28.8 g protein. Nutritional content will vary based on the types of protein and grain used.

Spinach

Due to the presence of many phytonutrients like flavonoids and carotenoids, spinach contains many compounds that function as anti-cancer and anti-inflammatory agents. Spinach is an excellent antioxidant source, with its abundance of vitamin C, vitamin E, beta-carotene, manganese, and zinc. Additionally, one cup of fresh spinach provides over 200% of the Daily Recommended Intake for vitamin K, making spinach very useful for bone health. As a dark, leafy green, spinach is also a good source of non-heme iron, the plant form of iron.

Orange

Oranges are known for being vitamin C powerhouses – in fact, one glass of orange juice is more effective than a vitamin C supplement! Vitamin C is the most prevalent water-soluble antioxidant in the human body, which is why the vitamin C in oranges can help resist cancer, inflammation, and high cholesterol.

Additionally, vitamin C enhances the absorption of non-heme iron in the body, making orange juice pair perfectly with the spinach in this recipe!

Mushrooms

Recent studies have shown fresh crimini mushrooms to be a good source of vitamin B12. Mushrooms are also a good source of selenium, copper, and other B vitamins. Cremini mushrooms are also evidenced to have anti-inflammatory, antioxidant, cardiovascular, and anti-cancer benefits.

Ginger

Ginger has been used in holistic medicine as a way to reduce gastrointestinal discomfort. Ginger has been shown to reduce all symptoms of motion sickness, including dizziness, nausea, vomiting, and cold sweats. Ginger is also known as a natural anti-inflammatory, which can be particularly helpful with joint distress/ arthritis. Additionally, ginger is an immune-booster, and has been shown to induce cell death in ovarian cancer cells and protect against colorectal cancer.

Sources:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=37
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=97
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72

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