Spinach isn’t just Popeye’s power food; it’s one of the easiest, most versatile ways to boost your daily iron, fibre, and vitamins. But here’s the thing: most of us only think of spinach when we make palak paneer or dal. Truth is, you can slip it into almost every meal without much effort.
Here’s how to make spinach your all-day companion from AM to PM.
Breakfast: Start Strong
1. Spinach Chilla (Cheela)
Mix besan (gram flour) with chopped spinach, onion, and green chilli. Cook like a pancake. Serve with green chutney for an energy-packed start.
2. Palak Idli / Dosa
Add spinach purée to your regular idli or dosa batter. The green twist doesn’t just look fun; it sneaks iron and fiber into this wholesome South Indian meal.
Lunch: Wholesome and Filling
1. Corn Spinach Paratha
A creamy filling of spinach, corn, onion, and light spices stuffed inside whole wheat dough. Cook on a tawa with a little ghee. Perfect with curd or pickle.
2. Spinach Paratha Roll
Blend spinach into your dough, make soft parathas, and roll them up with a dry sabzi or paneer bhurji. Easy, portable, and lunchbox-friendly.
Dinner: Light but Nourishing
1. Palak Khichdi
Rice + moong dal + spinach = a one-pot bowl of warmth. Add ginger and a squeeze of lemon for extra flavor and better iron absorption.
2. Spinach & Corn Curry
Quickly sauté spinach with sweet corn, onion, tomato, and light spices. Pairs beautifully with rotis or jeera rice.
Pro Tips: Sneak Spinach Anywhere
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Juice or Smoothie: Add a handful of raw spinach to your morning fruit smoothie. The taste hides behind banana, mango, or apple.
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Raita: Chop or blanch spinach and mix into curd with roasted jeera powder. Works as a refreshing side.
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Quick Bites:
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Spinach Oats Tikki (Pan-Cooked): Mix oats, spinach, and grated carrots with spices. Shape into tikkis and cook on a non-stick pan with minimal oil.
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Spinach Sprout Salad: Toss blanched spinach with moong sprouts, tomatoes, cucumber, and a lemon dressing. Crunchy, refreshing, and iron-packed.
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Spinach Hummus: Blend boiled spinach with chickpeas, garlic, lemon juice, and olive oil. Serve as a dip with veggies or spread on sandwiches.
The Bottom Line
Iron deficiency is really common especially amongst Indian women, but fixing it doesn’t need fancy superfoods. Spinach is an everyday ingredient that blends into our breakfast, lunch, dinner, and even snacks.
Think of it as your daily green insurance policy for energy, focus, and overall health.
So tomorrow, when you’re in the kitchen, ask yourself: Where can I add spinach today? Chances are, almost everywhere.
