healthy pregnancy meals Archives

Posted on August 15, 2025 by bigboss123 — Leave a comment

5 Gestational Diabetes-Friendly Recipes for Expectant Mothers

Pregnancy is a time of joy, anticipation, and — for many women — a crash course in reading food labels and counting carbs. If you’ve been diagnosed with gestational diabetes (GDM), you’re not alone. In India, studies suggest that between 10–14% of pregnancies are affected by GDM, and numbers are rising as lifestyles and diets change.

The good news? With the right approach, you can keep your blood sugar within target, nourish your growing baby, and still enjoy food you genuinely look forward to eating. The American Diabetes Association (ADA) and UK NICE guidelines continue to recommend a balanced diet that provides enough carbohydrates for your baby’s brain development (around 175 g/day), spread evenly through the day, while prioritizing low glycemic index (GI) carbs, adequate protein, and plenty of non-starchy vegetables

Read: What Are the Symptoms of Gestational Diabetes?

What’s new in 2024–2025 is that research has started focusing on how we eat as much as what we eat:

Vegetable–Protein–Carb sequencing at meals can reduce post-meal sugar spikes by up to 11% — a simple plating trick that costs nothing.
Millet swaps (like ragi, foxtail, or barnyard millet) for polished rice or maida-based foods can modestly improve post-meal glucose control in Indian diets.
Chili peppers and certain spices may support insulin sensitivity (and make meals far from boring).
There’s also growing caution around artificial sweeteners — especially sucralose — with some studies linking high intake to increased GDM risk.

In Indian cooking, we’re lucky — our traditional flavors, whole grains, pulses, and spices align beautifully with modern medical nutrition therapy for GDM. This means you don’t need to live on bland “diet food” or imported “superfoods.” You can work with paneer, dals, fresh vegetables, curd, millets, and whole spices to create vibrant, satisfying meals that check every box for blood sugar balance.

Read: Glycemic Index: Guide to High and Low GI Foods FREE PDF List

The following five recipes are designed using the latest science, easy-to-find Indian ingredients, and everyday cooking techniques. Each one comes with:

Per-serving carb and protein counts so you can track your intake.
Low-GI swaps to stabilize blood sugar.
A “how to plate/order bites” tip to get the most from your meal.
Flavors that make you feel you’re enjoying a home-cooked celebration, not a medical prescription.

1. Paneer-Stuffed Besan Chilla with Mint Raita

Why it works:

Besan (chickpea flour) is a low-GI pulse flour with slow-digesting carbs and high protein, which keeps post-meal spikes in check.
Paneer adds high-quality protein, essential in GDM for controlling glycemia and supporting fetal growth.
Mint raita introduces probiotics from curd, which emerging research suggests may support insulin sensitivity.

Paneer-Stuffed Besan Chilla with Mint Raita — “High-protein and low-GI, this Paneer-Stuffed Besan Chilla with creamy mint raita is the perfect gestational diabetes-friendly breakfast. Packed with fiber-rich chickpea flour, fresh vegetables, and soft paneer, it’s a healthy Indian recipe that keeps blood sugar stable and taste buds happy.”

Ingredients (2 servings)

1 cup besan (100 g)
200 g low-fat paneer, grated
½ cup onion + capsicum, finely chopped
Spices: turmeric, ajwain, chili
½ cup mint + coriander, blended with 200 g plain dahi for raita

Method

Whisk besan with water, spices, and chopped veg to form a batter.
Spread thin on a non-stick pan, cook lightly on both sides.
Fill with paneer, fold, and serve with mint raita.

Per serving: ~38 g carbs | 28 g protein
Plating tip: Eat a cucumber-onion salad first, then chilla, then raita.

2. Foxtail Millet–Moong Khichdi with Veg Tempering

Why it works:

Millets like foxtail have a lower GI than white rice and were shown in a 2024 Indian RCT to modestly reduce post-prandial glucose.
Moong dal is gentle on digestion and provides plant protein, iron, and folate.

Foxtail Millet–Moong Khichdi with Veg Tempering — “Wholesome, comforting, and blood sugar-friendly — this Foxtail Millet-Moong Khichdi with vegetable tempering is rich in fiber, plant protein, and essential nutrients. A smart millet-based swap for rice, perfect for gestational diabetes meal plans.”

Ingredients (2 servings)

½ cup foxtail millet (90 g)
½ cup split yellow moong dal (100 g)
1 cup mixed vegetables (carrot, beans, peas)
Spices: cumin, turmeric, ginger

Method

Rinse and soak millet + dal for 1 hr.
Pressure cook with veggies, turmeric, and 3 cups water.
Temper cumin, ginger in 1 tsp ghee, mix in.

Per serving: ~42 g carbs | 17 g protein
Plating tip: Have sautéed spinach or cucumber raita first, then khichdi.

3. Ragi Dosa with Egg (or Paneer) Bhurji & Sambar

Why it works:

Ragi is rich in calcium, fiber, and antioxidants, making it a nutrient-dense, low-GI millet.
Egg or paneer bhurji boosts protein, slowing the glucose rise from the dosa carbs.
Sambar adds more lentils and vegetables for fiber.

Ragi Dosa with Egg (or Paneer) Bhurji & Sambar — “Crispy ragi dosa paired with protein-packed egg or paneer bhurji and fiber-rich sambar — a nutrient-dense, low-GI Indian meal for expectant mothers managing gestational diabetes. A delicious way to add millets and protein to your diet.”

Ingredients (2 servings)

1 cup ragi dosa batter (fermented)
4 eggs or 200 g paneer
1 cup mixed veg for sambar + dal base

Method

Cook dosas on a hot tawa.
Prepare bhurji with onion, tomato, turmeric, green chili.
Serve with warm sambar.

Per serving: ~40 g carbs | 25 g protein
Plating tip: Eat a small bowl of sautéed greens before dosa.

4. Palak Chicken (or Tofu) with Cauliflower-Jeera “Rice” & 1 Small Phulka

Why it works:

Spinach provides iron and folate — critical nutrients in pregnancy.
Cauliflower “rice” reduces total meal carbs while adding fiber.
Controlled portion of whole wheat roti delivers steady energy without spiking sugar.

Palak Chicken (or Tofu) with Cauliflower-Jeera “Rice” & 1 Small Phulka — “A nourishing iron-rich spinach curry made with chicken or tofu, served alongside low-carb cauliflower-jeera rice and one whole wheat phulka — the perfect balance of carbs, protein, and greens for healthy blood sugar levels during pregnancy.”

Ingredients (2 servings)

200 g chicken breast or firm tofu
2 cups spinach puree
Spices: garlic, cumin, garam masala
2 cups grated cauliflower, steamed with jeera
2 small whole wheat phulkas (40 g each)

Method

Cook chicken/tofu with garlic, onion, spices; add spinach puree, simmer.
Serve with cauliflower rice and 1 phulka.

Per serving: ~32 g carbs | 30 g protein
Plating tip: Have a small bowl of cucumber-carrot salad before main plate.

5. Kala Chana Chaat with Plain Dahi

Why it works:

Pulses like kala chana are rich in soluble fiber and plant protein, both linked to improved post-meal glucose control.
Dahi adds a probiotic component, which 2024 research suggests may aid insulin sensitivity in GDM.

Kala Chana Chaat with Plain Dahi — “Protein-packed kala chana chaat tossed with fresh cucumber, onion, tomato, and zesty lemon, served with probiotic-rich plain dahi. A quick, no-cook Indian snack perfect for gestational diabetes management and healthy pregnancy snacking.”

Ingredients (2 servings)

1 cup boiled kala chana (150 g)
½ cup chopped cucumber, tomato, onion
Green chili, lemon juice, coriander
200 g plain low-fat dahi

Method

Toss chana with veg, chili, lemon, coriander.
Serve with dahi on the side.

Per serving: ~28 g carbs | 18 g protein
Plating tip: Eat as is—protein + fiber in every bite.

Bonus: Eating Sequence for Better Sugar Control

Emerging 2024 research shows vegetable → protein → carb order can lower post-meal sugar by 6–11%. Apply this with every meal above for an extra layer of glucose control.

Other Quick Notes for Expectant Mothers with GDM

Avoid routine artificial sweeteners like sucralose; if you want sweet, count a small portion of real sugar or jaggery within your carb limit.
Include millets (ragi, foxtail, barnyard, kodo) 1× daily for variety and PPG benefit.
Stay hydrated (water, chaas, plain milk) — skip sugary drinks.
Spice is fine — green chili, herbs, whole spices add flavor without carbs.
Always consult your doctor/dietitian for individualized carb targets and supplement use (like myo-inositol or probiotics).

Frequently Asked Questions (FAQ)

1. What is the target blood sugar level during pregnancy with gestational diabetes?
Most guidelines recommend keeping fasting glucose below 95 mg/dL and 1-hour post-meal below 140 mg/dL (or 2-hour below 120 mg/dL). Your doctor will personalize targets for you.

2. How many carbs should I eat per day with gestational diabetes?
The ADA recommends a minimum of 175 g of carbohydrates per day during pregnancy, distributed across meals and snacks. This supports fetal brain development while avoiding spikes.

3. Why do you suggest millets in these recipes?
Millets like ragi, foxtail, and barnyard have a lower glycemic index than white rice or refined wheat, and a 2024 Indian study showed they can help reduce post-meal glucose levels.

4. Can I eat fruits if I have gestational diabetes?
Yes — choose low to medium GI fruits like berries, guava, apple, pear, or papaya, and eat them with a protein or fat source (e.g., nuts, yogurt) to slow sugar absorption.

5. Are artificial sweeteners safe in pregnancy?
Some, like sucralose, have been linked in recent studies to higher GDM risk. It’s best to limit artificial sweeteners and use small, counted amounts of natural sweeteners (jaggery, dates, honey) within your carb limit.

6. What is the “vegetable–protein–carb” eating order you mention?
It’s a meal sequencing strategy where you eat non-starchy vegetables first, then protein, then carbohydrates. Studies show it can lower post-meal blood sugar by 6–11%.

7. How do I handle festive meals or eating out?
Prioritize protein and vegetable dishes, keep carb portions small, avoid sugary drinks, and start your meal with a salad or vegetable starter.

8. Do I need to avoid all spicy foods in pregnancy?
Not necessarily. If you tolerate spice, moderate chili and spices are fine, and early research even suggests chili may support better insulin sensitivity.

9. How many meals and snacks should I have daily?
Aim for 3 main meals and 2–3 snacks spread through the day to avoid big blood sugar swings.

10. Can these recipes work for postpartum or type 2 diabetes too?
Yes — they’re balanced, low-GI, and nutrient-rich, making them suitable beyond pregnancy, especially if you’re managing blood sugar or aiming for weight control.

Posted on August 14, 2025 by bigboss123 — 1 Comment

5 Iron-Boosting Vegan Snacks for Pregnancy: Lentil and Spinach Combinations

Pregnancy is a beautiful journey—but let’s be honest, it can also leave you feeling exhausted, especially if your iron levels take a dip. Iron is the mineral that keeps your blood oxygenated and your energy steady, and during pregnancy your body needs almost 50% more of it—jumping from 18 mg/day to a whopping 27 mg/day.

If you’re following a plant-based lifestyle, you might already know that your iron comes in the “non-heme” form, which isn’t absorbed quite as efficiently as the “heme” iron from animal products. But don’t worry—research in 2025 has shown that with smart food pairings, preparation methods, and a little creativity in the kitchen, plant-based diets can fully support a healthy pregnancy.

And here’s where two humble heroes—lentils and spinach—come into play.

Why Iron Matters So Much During Pregnancy

During pregnancy, your blood volume increases by about 50%, which means your body is working double-time to carry oxygen to both you and your growing baby. That requires more hemoglobin—and hemoglobin is built from iron.

Daily iron needs:

Before pregnancy: ~18 mg/day
During pregnancy: ~27 mg/day

Low iron can lead to anemia, which may cause fatigue, dizziness, shortness of breath, and even affect your baby’s growth. Research from 2025 confirms that well-planned plant-based diets can meet these increased needs—especially when you pay attention to iron absorption.

Why Lentils + Spinach Are a Perfect Pair

Lentils: ~6–7 mg of iron per cooked cup, plus high folate content for fetal brain and spine development, fiber for digestion, and plant protein.
Spinach: ~6.4 mg of iron per cooked cup, along with vitamins A, K, and a touch of vitamin C.
Vitamin C synergy: Combining these with vitamin C-rich foods (bell peppers, lemon juice, tomatoes) can dramatically improve iron absorption.

💡 Pro tip: Cooking in a cast-iron pan can naturally increase the iron content of your meals—a method validated by recent UC Davis nutrition research.

The Science of Absorption (Made Simple)

Iron from plants (non-heme iron) isn’t absorbed as efficiently as iron from meat (heme iron). But there are easy ways to change that:

✅ Do

Pair with vitamin C sources to boost absorption.
Soak, sprout, or ferment lentils to reduce phytates (iron blockers).
Cook in cast-iron cookware.

❌ Don’t

Drink tea or coffee with iron-rich meals (tannins can block absorption by up to 60%).
Rely solely on spinach without pairing with other absorption-friendly foods.

5 Delicious Lentil + Spinach Snacks for Pregnancy

Pregnancy snacks don’t have to be bland or repetitive. With lentils and spinach as the foundation, you can create snacks that are not only rich in iron, folate, and fiber, but also bursting with flavor and texture. Here’s a detailed look at five tried-and-true recipes, with extra tips for enhancing absorption, making them in bulk, and adding variety.

1. Spinach & Lentil Patties

Why they work:
These patties deliver iron, protein, and folate in a compact, freezer-friendly form. They’re satisfying enough for a midday hunger pang and versatile enough to double as a burger patty for dinner.

Ingredients:

1 cup cooked brown or green lentils (soaked overnight for better digestion)
2 cups fresh spinach leaves, finely chopped
½ cup breadcrumbs or oat flour
1 small onion, finely diced
2 cloves garlic, minced
1 tsp ground cumin
Juice of ½ lemon (vitamin C boost)
Salt & pepper to taste
2 tbsp olive oil for pan-searing

Method:

Prep the lentils: Boil soaked lentils until tender but not mushy. Drain well to prevent soggy patties.
Cook the spinach: Sauté with onion and garlic until just wilted.
Mix: Combine lentils, spinach mixture, breadcrumbs, spices, and lemon juice. Mash lightly, leaving some lentil texture.
Shape: Form into small patties.
Cook: Pan-sear in a cast-iron skillet until golden on each side.

Pregnancy Tip: Pair with fresh tomato salsa or bell pepper chutney to increase non-heme iron absorption.

Make-Ahead: Freeze uncooked patties between parchment sheets. Cook straight from frozen, adding 2–3 extra minutes per side.

2. Lentil & Spinach Hummus

Why they work:
A smooth, creamy dip that sneaks in greens without compromising flavor. Perfect for an afternoon snack that also helps you meet your protein quota.

Ingredients:

1 cup red lentils, boiled until soft
1 cup spinach, blanched for 30 seconds
2 tbsp tahini (calcium + healthy fats)
2 tbsp lemon juice (vitamin C)
1 garlic clove, roasted or raw
1 tbsp olive oil
Salt & cumin to taste

Method:

Cook lentils: Boil until soft, drain well.
Blanch spinach: Drop into boiling water for 30 seconds, then shock in ice water to keep it green.
Blend: Add lentils, spinach, tahini, lemon juice, garlic, olive oil, salt, and cumin to a food processor. Blend until creamy.

Serving Tip: Serve with carrot sticks, cucumber rounds, or bell pepper strips.

Pregnancy Tip: Red lentils cook quickly and are easy to digest—ideal for pregnancy when digestion can slow down.

Flavor Variations: Add roasted red peppers or sun-dried tomatoes for a smoky twist.

3. Mini Spinach-Lentil Soup Shots

Why they work:
These are perfect when you want something warm and nourishing without committing to a full bowl. Great as a mid-morning boost or evening wind-down.

Ingredients:

½ cup red or yellow lentils
2 cups vegetable broth (low sodium)
1 cup chopped spinach
1 medium tomato, diced (vitamin C)
½ onion, chopped
1 garlic clove, minced
½ tsp turmeric
Salt & pepper to taste
Lemon wedges to serve

Method:

Cook lentils: Simmer in vegetable broth with onion, garlic, tomato, and turmeric until soft.
Add spinach: Stir in chopped spinach just before blending.
Blend: Puree until silky smooth.
Serve: Pour into small mugs or shot glasses, garnish with lemon.

Pregnancy Tip: Turmeric adds anti-inflammatory benefits, but keep portions moderate (¼–½ tsp) during pregnancy.

Make-Ahead: Freeze in small glass jars; thaw overnight for a ready-to-go warm snack.

4. Lentil & Spinach Falafel Wraps

Why they work:
These wraps are a complete mini-meal in one — protein-packed falafels made with lentils and spinach, wrapped with crisp vegetables and a creamy dressing. Perfect for a quick lunch or a portable pregnancy-friendly snack.

Ingredients:

1 cup green lentils, cooked and drained
1½ cups spinach, finely chopped
¼ cup chickpea flour (binds and boosts protein)
2 cloves garlic, minced
1 tsp cumin powder
½ tsp coriander powder
Salt & pepper to taste
4 whole wheat pitas or wraps
Salad fillings: lettuce, tomato slices, cucumber sticks
Tahini or yogurt dressing
Lemon wedges

Method:

Mix: In a food processor, blend lentils, spinach, garlic, chickpea flour, and spices into a coarse mixture.
Shape: Form into small patties or balls.
Cook: Bake at 200°C (390°F) for 20 minutes or pan-fry with minimal oil until golden.
Assemble: Place falafels in pitas with salad fillings and drizzle generously with tahini or yogurt dressing. Squeeze lemon juice over before serving.

💡 Related: 10 Exotic Superfoods for a Healthy Pregnancy

Pregnancy Tip: Add sliced avocado for healthy fats and extra creaminess.

Batch Tip: Prepare falafel mixture in advance and refrigerate for up to 2 days, or freeze shaped falafels to cook later.

5. Spinach-Lentil Energy Wraps

Why they work:
Fresh, crunchy, and portable—these wraps require minimal prep and can be customized for different cravings.

Ingredients:

Large spinach leaves or whole-grain tortillas
1 cup cooked brown lentils
½ cup shredded carrots
½ cup thinly sliced bell peppers (vitamin C)
¼ avocado, sliced (healthy fats)
2 tbsp tahini-lemon dressing

Method:

Prep filling: Mix lentils with carrots, bell peppers, and avocado.
Assemble: Lay spinach leaves or tortillas flat, fill with lentil mixture.
Dress: Drizzle with tahini-lemon dressing.
Wrap & secure: Roll tightly and secure with a toothpick if needed.

Pregnancy Tip: These wraps are rich in fiber and healthy fats, helping to maintain steady blood sugar levels.

Make-Ahead: Pack in parchment for a quick grab-and-go snack; store in the fridge for up to 24 hours.

🥗 Final Pro Tips for All 5 Recipes

Enhance absorption: Always pair with a vitamin C source.
Diversify your greens: Swap spinach with kale or amaranth leaves for variety.
Play with spices: Pregnancy-safe spices like cumin, coriander, and fennel add flavor and aid digestion.
Mind your portions: Multiple smaller snacks can be easier on digestion than one large portion during pregnancy.

Pregnancy Nutrition Tip

Even with the best snack lineup, iron deficiency can still sneak up during pregnancy. Pay attention to symptoms like unusual fatigue, dizziness, or shortness of breath—and don’t skip your prenatal checkups. If your doctor recommends a supplement, it’s not a failure—it’s just an extra tool in your pregnancy wellness kit.

Final Thoughts

Pregnancy nutrition can feel overwhelming, but it doesn’t have to be complicated. By combining the humble lentil with vibrant spinach—and pairing them with vitamin C—you can create snacks that are as delicious as they are nourishing.

Think of these recipes as a starting point. Once you get the hang of the flavor combos, you’ll find endless variations. And by linking your snacks to other nutrient-packed recipes—like Folate-Focused Recipes or Omega-3 Rich Vegan Snack Ideas—you can build a pregnancy-friendly menu that keeps you energized and your baby thriving.

So go ahead—grab those lentils and spinach. Your body (and your baby) will thank you.

FAQs – Lentil & Spinach Pregnancy Snacks

1. Why are lentils and spinach recommended during pregnancy?

Lentils and spinach are both rich in iron, folate, and fiber—three nutrients vital for pregnancy. Iron supports healthy blood oxygen levels, folate aids fetal brain and spinal development, and fiber helps prevent constipation, which is common during pregnancy.

2. How much iron do I need daily while pregnant?

Most pregnant women need about 27 mg of iron per day, compared to 18 mg before pregnancy. Since plant-based iron (non-heme iron) is absorbed less efficiently, it’s important to pair it with vitamin C-rich foods like bell peppers, tomatoes, or lemon juice.

3. Can I meet my iron needs on a plant-based diet during pregnancy?

Yes. Research in 2025 confirms that with smart food pairings, soaking or sprouting legumes, and cooking methods like using cast-iron pans, plant-based diets can fully support healthy pregnancy iron levels.

4. Why should I pair lentils and spinach with vitamin C?

Vitamin C helps convert plant-based iron into a form your body can absorb more easily. Adding lemon juice, fresh tomatoes, or bell peppers to your lentil and spinach dishes can significantly boost iron uptake.

5. Can I freeze these snacks for later?

Absolutely. Most of these recipes—especially patties, cutlets, and falafel—can be frozen uncooked between parchment sheets or cooked and cooled before freezing. This makes healthy snacking quick and convenient.

6. Are these recipes safe for gestational diabetes?

Yes, with some adjustments. These snacks are high in fiber and protein, which help stabilize blood sugar. If needed, reduce or avoid added refined carbs (like breadcrumbs) and use oat or chickpea flour instead.

7. Can I substitute spinach with other greens?

Yes. Kale, Swiss chard, and amaranth leaves are excellent alternatives, offering similar nutrient profiles and slightly different flavors. Just adjust cooking times, as tougher greens may need a bit longer to soften.

8. Do lentils need to be soaked before cooking?

Soaking lentils isn’t strictly necessary, but it can reduce cooking time and help lower phytates—natural compounds that can reduce iron absorption. For better digestion during pregnancy, soaking is recommended.

9. Can I make these snacks gluten-free?

Yes. Replace breadcrumbs with oat flour, chickpea flour, or ground flaxseeds. All five recipes can be adapted to be 100% gluten-free without losing flavor or texture.

10. Are there any foods I should avoid pairing with these snacks?

Avoid consuming tea, coffee, or high-calcium dairy products at the same time as iron-rich meals, as tannins and calcium can block iron absorption. Instead, enjoy those beverages between meals.

Posted on August 10, 2025August 11, 2025 by bigboss123 — 4 Comments

Boosting Folate in Pregnancy: Top 5 Lentil and Bean Dishes

Top 5 Folate-Boosting Lentil & Bean Dishes

Pregnancy changes the way you look at your plate. Suddenly, you’re not just eating for yourself — you’re fueling the growth and development of a whole new little person.

One nutrient that deserves extra attention? Folate (vitamin B9). It’s a quiet hero in your pregnancy journey, helping your baby’s brain and spinal cord form properly in the earliest weeks, supporting healthy red blood cell production, and even keeping your own energy levels up.

While supplements are important (most prenatals contain folic acid or methylfolate), your everyday meals can pull a lot of weight, too — especially when they’re built around lentils and beans. These humble legumes are folate powerhouses, rich in protein, fiber, iron, and more. And they’re versatile enough to work in anything from cozy soups to crisp salads.

Today, we’re serving up five delicious, pregnancy-friendly lentil and bean dishes that pack a folate punch, plus some smart pairing tips to make the most of every bite.

🥄 Why Lentils & Beans Belong on Your Pregnancy Menu

A half-cup of cooked lentils delivers about 180 µg of folate — that’s roughly 30% of your daily pregnancy needs — along with plant-based protein, iron, magnesium, and 7–8 grams of fiber. Some bean varieties, like Great Northern or black beans, chip in another 90 µg per half-cup, plus potassium and zinc for good measure.

They’re also easy on the wallet, endlessly adaptable, and deeply satisfying — perfect for pregnancy cravings that demand comfort and nutrition.

Pair them with vitamin C–rich foods (tomatoes, citrus, peppers) to boost iron absorption. If you need ideas, our Citrus Fruits During Pregnancy: A Trimester-by-Trimester Guide is full of simple, refreshing pairings.

🍲 The Top 5 Folate-Boosting Lentil & Bean Dishes

These aren’t just recipes — they’re building blocks for your folate goals. Each one balances flavor, nutrients, and pregnancy-friendly tweaks so you can enjoy your meals and know you’re getting what you need.

1. Spinach & Lentil Soup — Comfort in a bowl

Picture this: a pot gently simmering on the stove, the aroma of onions, garlic, and cumin filling the air. You stir in red or brown lentils, add vegetable broth, and let them soften into a creamy base. Just before serving, you toss in a few generous handfuls of fresh spinach — it wilts down instantly, adding a deep green swirl of folate, iron, and vitamin C.