A new study in the February issue of Cell Metabolism showed an improvement in the amount of oxygen needed by individuals while exercising after taking a small does of inorganic nitrate for a few days. The findings may point to just one more of the many benefits of eating dark leafy greens.

Interestingly enough, the researchers said the amount of nitrate was equivalent to about what is in a plate of spinach. Maybe Popeye was on to something, ay?

Dietary nitrate, naturally derived from foods, feeds into a pathway that produces nitric oxide with the help of healthy bacteria found in our mouths. Nitric oxide is a well known important physiological component for the body in exercise as it opens blood vessels and lowers blood pressure.

What was also very interesting about the study was that increased mitochondrial efficiency of the cell (needing less oxygen), apparently is owed to the lower levels of proteins… proteins that normally make the mitochondria “leaky” and inefficient.

However, the definite takeaway is that dark leafy greens continue to shine in their benefit to the body. Spinach, kale, collards, and chards are all good choices to incorporate more into your diet.

Ingredients
4 6-ounce portions wild-caught salmon fillets
salt and pepper
4 Tablespoons extra virgin olive oil
¬Ω cup dry white wine
¬Ω cup balsamic vinegar
¬Ω orange, juiced
2 Tablespoons raw honey
1 lemon, juiced
1 pound of spinach
4 garlic cloves, chopped

Directions
Heat a heavy-bottom sauté pan over medium heat. Lightly brush salmon with 2 Tablespoons of olive oil and season with salt and pepper. Place in pan and cook 3-4 minutes per side.

In a separate saucepan, add wine, vinegar, orange and lemon juices and honey. Bring to a boil and reduce for 4 minutes.

After salmon is finished cooking, remove from pan, return pan to heat and add 2 Tablespoons of olive oil. Add garlic and cook for 2 minutes, then add spinach and cook until wilted. Serve salmon over spinach and drizzle with citrus glaze.

Recipes courtesy of Jason Longman of Atlanta

Serves 5

Ingredients:
5 cups organic baby spinach leaves, coarsely chopped
2 large red bell peppers, diced
2 cups celery, diced
¬Ω cup red onion, chopped
1 Tablespoon fresh oregano
2 Tablespoons fresh lime juice
3 Tablespoons organic extra-virgin olive oil
1 cup fresh goat cheese, crumbled
¼ cup slivered almonds
sea salt and fresh-ground pepper to taste

Directions:
Mix olive oil, lime juice and oregano together in a large mixing bowl. Season with salt & pepper (to taste). Add spinach, red bell peppers, celery and red onion to the oil mix. Top with goat cheese and slivered almonds. Divide on to five chilled salad plates and serve.

Source: Extraordinary Health Team

Meat Lasagna with Spinach & Goat Cheese ‚Ä®
Serves 8
Ingredients:‚Ä®
12 spelt lasagna noodles‚Ä®
1 teaspoon olive oil‚Ä®
1-2 lbs. ground chuck, venison or buffalo ‚Ä®
3 cups pasta sauce (or tomato sauce)‚Ä®
3¬Ω cups ricotta cheese‚Ä®
4 oz. crumbled goat cheese or feta cheese‚Ä®
2 eggs, beaten‚Ä®
1 tablespoon chopped fresh basil (or 1 teaspoon dried)‚Ä®
¬Ω cup grated parmesan cheese‚Ä®
1 cup shredded mozzarella cheese

Herbamare® (or salt and pepper)

4 cups raw baby spinach (or regular chopped spinach)

Directions:‚Ä®
Preheat oven to 400 degrees. Place lasagna noodles in a large shallow dish and cover with boiling water for 15-20 minutes in order to soften. Cook meat in a large skillet for 10 minutes or until brown, stirring occasionally. Drain fat and return to skillet. Reduce to low heat and add in pasta sauce. Simmer for 5 minutes.
In a bowl, mix ricotta, goat cheese, eggs, basil, parmesan and Herbamare to taste. Spread 1 cup of sauce on bottom of 9×13-inch baking dish. Place one-third of softened noodles on top of sauce. Add half of the spinach, pressing down to make a flat layer. Spread half of the ricotta mixture as the next layer. Top with meat mixture, and then another third of noodles. Add remaining spinach as a layer, and then the remaining ricotta mixture as a layer. Top with remaining noodles and last cup of sauce. Bake 45 minutes to 1 hour on the middle rack at 400 degrees. Pour mozzarella cheese over sauce the last 10 minutes of baking.
May be prepared and refrigerated up to 24 hours or frozen.

Recipe from Nicki Rubin