Sauteed Spinach & Mushrooms

This nutritious little recipe can be either a side dish with your meat or a plant-based main with a respectable amount of protein and a ton of vitamins and minerals.    

The mushrooms provide half the calories in the recipe along with massive amounts of vitamin B5, choline, copper, manganese, selenium and zinc. Spinach provides folate, calcium, iron, magnesium, manganese, phosphorus and potassium and a hefty dose of vitamins A, B2, B6 and K.

The nutritional yeast provides several nutrients that are harder to get on a plant-based diet, such as vitamins B1, B3 and B12.

Macros

In terms of macros, one serving provides 225 calories, 10 g of protein, 6 g of fat, 31 g of net carbs and P:E = 0.3.

Micros

The Cronometer screenshot below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients  

SERVES 1

  • 200 g of spinach
  • 100 g shiitake mushrooms
  • 2 medium onions
  • 1 tsp olive oil
  • 1 tsp nutritional yeast

Directions 

  1. Heat your skillet on high heat with your favourite fat source.  
  2. Add the sliced onions and cook until translucent. 
  3. Add the sliced mushrooms and season to taste with salt and pepper; cook until the mushrooms are tender but not mushy.
  4. Add the spinach. Stir on low heat just until the spinach wilts, and serve.

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