Spinach Salad With Walnuts

By | 2017-10-29T15:41:19+00:00 September 19th, 2012|Meatless Monday, Recipes, Salad|

Be strong like Popeye and eat your spinach in a fun tasty salad.


1 pound fresh spinach
2 tablespoons lemon juice
1/4 cup olive oil
Few drops of stevia
Tamari or Braggs to taste
1 avocado, diced
1 Mandarin Orange, in pieces
1/4 cup chopped soaked Walnuts


  1. Wash and trim spinach; pat dry with paper towels.
  2. Put spinach in a salad bowl.
  3. In another bowl combine lemon juice, oil, stevia and Tamari or Braggs.
  4. Mix in diced avocado.
  5. Toss spinach with avocado and dressing.
  6. Add walnuts and orange, toss spinach salad again.
  7. Serve immediately.

Note:    This recipe is specific for our Healthy and Lean BootCamp.   Check it out here by clicking on this link:   Acid-Alkaline Diet and Food Combining BootCamp For Weight Loss

Spinach – the First Green Powerfood

By | 2017-10-29T15:42:08+00:00 February 1st, 2011|Nutrition, PowerFoods|

Spinach For Strength and Energy

Spinach was a powerfood even before there was the term Powerfood.

We’re referring of course to Popeye the Sailor Man .   One can of the green stuff and he turned into muscle popping  tornado of energy.

Even without Popeye’s recommendation, spinach contains more nutrients per calorie than any other food on the earth.


8 Benefits of Spinach:

1.  Loaded with vitamins like A, K, D, and E and and a host of trace minerals.

2. Good source omega 3 fatty acid – the kind most of us need in North America

3. Anti-Cancer and Anti- inflammatory antioxidants:
Researchers have identified more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents.

In a recent study on the relationship between risk of prostate cancer and vegetable intake (including such healthy vegetables as broccoli, cabbage, and brussel sprouts) only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer.

4.  Alkalizes the body:
All those minerals helps to balance off the highly acid diet which most of us subject our bodies to and which drains our energy, increases obesity and a host of other health problems.

5. Good for the eyes:
The carotenoids found in spinach protects against eye diseases such as cataracts and Macular Degeneration.

6. Strengthens  the Bones:
One cup of fresh spinach (or 1/6 cup of cooked spinach) contains TWICE your daily vitamin K needs. This along with the calcium and magnesium in spinach is essential to maintain healthy bones.

7. Perfect for Green Smoothies and Salads:
Organic pre-washed spinach is now readily available in most grocery stores.  If you haven’t yet tried a green smoothie yet and think they might taste yucky then try one with the main ingredient as spinach. Spinach is so sweet, we guarantee you will be impressed. To see Diana make her own special brand of green smoothie click here.  Diana’s Green Smoothie

8.  Spinach is FRESH!
Studies have shown that those plastic tubs of spinach being exposed to even artificial light in the grocery store are actually help keep it from spoiling.  This indicates the spinach is still metabolically active and fresh.

Tips and Cautions:

Tip #1:  Make sure you only choose organic spinach.  Non organic spinach is on the list of top foods with lots of chemical pesticides. You can assume that canned spinach is NOT organic. I can’t imagine anyone eating canned spinach anyway but since we mentioned Popeye I thought I had better mentions that.

Tip #2:  Choose the GREENEST looking spinach you can find. Probably you would have anyway but studies have shown that the greenest spinach has the most vitamin C.

Tip #3: Because spinach contains high levels of so many nutrients it also has significant levels of oxalic acid. This has been associated with kidney problems and interference with absorption of other minerals.

There is much debate whether the oxalates in spinach would have this kind of effect but just be sure,  if you have a pre-existing kidney problem, better to […]


By | 2017-10-29T15:42:30+00:00 April 15th, 2009|Health Tips|

We all know that that eating green leafies are good for us. Remember Popeye and what happened when he ate spinach. Yes, he became superhuman, and was able to protect and impress Olive Oyl.

The fact is: Less than 5% of people who eat a “healthy diet” eat enough greens.

Dietary Guidelines for American in January 2005 suggested that the average adult needs to boost their consumption of dark green vegetables by 200 to 300%.

Since we know greens are good for us why don’t we eat more of them? I think that mostly it is due to lack of really knowing the REAL Facts about these green leafies.

So that is what I am going to do is tell you all the benefits from eating lots of greens and how many you actually have to be eating to be enough. First of all let’s clarify which green leafies are really good for us. Basically the darker green they are, the more nutrients are in them. Good examples are: Romaine lettuce, spinach, Swiss chard, kale, collard greens, mustard greens, turnip greens, chicory, watercress, arugula, bok choy and parsley. 


Green Leafies are:

  • Full of vitamins A, K, D, and E which are fat soluble; to absorb these vitamins make sure to add a teaspoon of dietary fat, such as butter, olive or coconut oil, nuts, cheese or salad dressing. This will make sure your body absorbs all of the vitamins in the greens. Vitamin K helps calcium and phosphorus bind onto the bone protein matrix.
  • Rich in vitamins C, folate, iron and calcium. Folate promotes heart health, helps prevent certain birth defects, is necessary for DNA duplication and repair. Damaged cells not repaired can develop into cancer.
  • Rich in phytochemicals such as indoles that help stop cancer before it starts.
  • Full of flavonoids which protect against cancer, heart disease, allergies, ulcers, viral infections and tumors. • They are also great source of fiber.
  • Alkaline forming
  • Contains potassium is an essential mineral that is linked with proper blood pressure regulation and healthy heart function.
  • Contains magnesium which helps regulate the blood sugar.
  • And Glucosinolates, Indol carbinolsm, Beta-carotene, Sulforaphanes, Omega-3 fatty acids, Allylic sulfides, Seleniumm, Salicylates, Polyphenols, Flavonoids, Phytoestrogens, Genistein, Lycopene and Salicylates.

A whole page on each of these could be written but I am […]

3 Minute Green Smoothie

By | 2017-10-29T15:42:32+00:00 March 12th, 2009|Gluten Free, Green Smoothies, Recipes, Videos|

This simple addition to your daily food has quite literally changed people’s lives. This was one of the recipes we talked about in the Radiant Energy and Healthy Slimness course.   The ingredients include: 10-12 almonds, 1 apple, 2 plus cups of organic baby spinach. Enjoy

More green smoothie recipes

Alkalizing Apple Green Smoothie

Papaya Kiwi Green Smoothie 

Delicious Grape Green Smoothie

Get healthy recipes and tips sent to your mailbox once a week with more information about these foods, subscribe to the newsletter.

Copyright © Diana Herrington www.RealFoodforLife.com