Plum & Spinage with Tofu
The benefits of spinach:
- Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat. In a 100 g (3.5 oz) serving providing only 23 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate. Spinach is a good source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber. Although spinach is touted as being high in iron and calcium content, and is often served and consumed in its raw form, raw spinach contains high levels of oxalates, which block absorption of calcium and iron in the stomach and small intestine. Spinach cooked in several changes of water has much lower levels of oxalates and is better digested and its nutrients absorbed more completely.
The benefits of Plum:
- Raw plums are 87% water, 11% carbohydrates, 1% protein, and less than 1% fat (table). In a 100 gram amount, raw plums supply 46 calories and are a moderate source only of vitamin C (12% Daily Value), with no other nutrients in significant content
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