Spinach and Eye Health: Favorite Spinach Recipes for Healthy Eyes

Posted By Key-Whitman Eye Center || 14-Feb-2013

SpinachWhat you eat may help protect your eyes against various eye conditions, including macular degeneration, dry eyes, infection and problems with night vision. Spinach is one nutrient-rich food that is beneficial to your eye health and overall health. It is also one food that is hard to get on the dinner table, especially for children.

For more on nutrition and eye health, read our recent blog, Mom Was Right When Said Eating Carrots is Good for Your Eyes. (Link to Part 1)

How a food is prepared may alter the nutritional benefits of that food. Spinach is no exception. There are benefits to eating both raw and cooked spinach. To get the most benefit from spinach, it should be eaten raw, or sautéed or steamed. Boiling spinach is not a healthy way to cook the leafy green vegetable as nutrients are leached into the water.

Do you need a delicious and creative way to get your family to eat spinach? Try one of these favorite recipes:

Tuscan White Bean and Spinach Soup (Source: Food.com)


  • 2 teaspoons olive oil
  • 1 garlic clove, finely minced
  • 1 shallot, finely diced
  • 3 -4 cups fat free chicken broth or 3 -4 cups vegetable stock
  • 1 (14 1/2 ounce) can diced tomatoes
  • 1 (14 1/2 ounce) can white beans (cannellini or other)
  • 1/2 cup whole wheat pasta shells or 1/2 cup shell pasta
  • 1 teaspoon rosemary
  • 3 cups baby spinach, cleaned and trimmed
  • 1/8 teaspoon black pepper
  • 1 dash crushed red pepper flakes


  1. In a large sauce pan, sautee the shallots & garlic in the olive oil.
  2. Add broth, tomatoes, beans and rosemary to pot. Season with black and red pepper. Bring to boil.
  3. Add pasta and cook 12 minutes. If the soup seems too thick for your liking add a bit more broth.
  4. Add spinach and cook until wilted.

Spinach salad

Fresh spinach tossed with almond slivers, tangerines and balsamic vinaigrette makes a simple and delicious spinach salad.

Sautéed Spinach and Garlic (quick and simple)

Brown 4 cloves of garlic in 2 tablespoons of extra-virgin olive oil over medium heat. Add 20 ounces of fresh spinach and toss. Cook over medium heat until spinach is wilted. Add 1 tablespoon of lemon juice, a dash of salt, pepper and crushed red pepper to flavor.

Do you have a favorite spinach recipe? Share it with us in the comments below, or on our Facebook page!

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