Ingredients

♡ 4-6 eggs according to size

♡ 1/4 sweet onion

♡ 1 tsp olive oil

♡ 50 ml water

♡ 300 gr of spinach

♡ 1 tsp salt

♡ 1 tsp garlic powder

♡ black pepper to taste

♡ 2 slices of turkey ham

♡ 2 tablespoons of grated cheese of your choice

Preparation

Finely chop the onion and fry in a frying pan with the olive oil. Add the water and all the spinach, you will soon see how it begins to reduce. Stir until it is tender and the liquid has evaporated.

Add the chopped turkey ham, beat the eggs, add the spices and cheese, mix and pour into the frying pan with the spinach. Stir well until you notice that the egg begins to curdle, and let cook over medium-low heat until golden. Place a large plate on top and turn the tortilla over to finish cooking it.

And that's it! We already have a different and delicious omelet. Perfect for any lunch or snack dinner.

How about a sandwich with multigrain rustic bread and our spinach tomelet? It's a way to add carbohydrates and fiber, ideal for breakfast.

You can use a 24 cm frying pan to make it as thick as you see it. The smaller the pan, the fatter the omelet. The same with the cooking time, you can play with them if you want it well cooked or if you prefer juicier inside, let it brown on the outside putting the fire higher, so that it is cruder inside.

Now I leave you with some of the wonderful benefits of spinach.

The Spinach: Benefits, Properties and Nutrients

Spinach is an excellent natural resource of vitamins, fibers and minerals, which compared to meat, provides few calories and contains no fat. It is also rich in phytonutrients, especially beta-carotene and lutein, making it a vegetable with antioxidant properties that protect us from cell damage. Its stems are richer in fibre than leaves.

Nutritional properties

Spinach is composed mostly of water. The amount of fats and carbohydrates is very low but it is one of the most protein-containing vegetables. It is rich in fibers, especially the stems, resulting in very beneficial for our health.

It is an excellent natural source of vitamins and minerals.

Minerals include calcium, iron, potassium, magnesium, manganese and phosphorus.

In terms of vitamin content, spinach is rich in vitamin A, vitamin C, vitamin E, vitamin K, as well as group B vitamins (B6, B2, B1) and folic acid (vitamin B9).

It also contains antioxidants such as flavonoids and carotenoids (lutein and zeaxanthin, neoxanthin). It is also a good source of Omega-3 fatty acids.

Benefits for our health

Promotes the transport and deposit of oxygen in tissues: spinach is an excellent source of iron. Iron is part of the heme or heme group that is part of hemoglobin and myoglobin. These are proteins that transport and store oxygen in our body. Hemoglobin, the protein in blood, carries oxygen from the lungs to the rest of the body. Myoglobin plays a fundamental role in the transport and storage of oxygen in muscle cells, regulating oxygen according to the demand of the muscles when they come into action.

Muscle strength increases: according to recently published studies, the nitrates present in spinach are responsible for increasing muscle strength. Popeye was right.

It helps to lose weight: it is ideal for inclusion in a meal plan to reduce weight, due to its low calorie content and its high nutritional intake.

Promotes intestinal transit: the fiber it contains promotes good intestinal transit and at the same time causes a feeling of satiety, ideal for losing weight.

Thank you for reading 😊

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