1 cup steamed spinach nutrition

1 cup steamed spinach nutrition2022/04/25

Spinach is a great staple to add to your diet. Spinach and other leafy greens high in vitamin C are crucial for building and maintaining collagen, which provides structure to skin and hair. Join for free! Several human studies link spinach consumption to a reduced risk of prostate cancer. The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. Bake together spinach, artichoke hearts, mayonnaise, Parmesan, and Monterey Jack cheese for a classic dip. Steamed Spinach - 1 cup (180g) There are 45 calories in Steamed Spinach - 1 cup (180g). Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish.. Spinach is an excellent source of iron, which helps your body make hemoglobin. Depending on the type of kidney stones you have, drinking plenty of water, avoiding sodium, and reducing your intake of meat might have a more significant impact on your risk of kidney stones than not eating spinach. Whats more, its considered very healthy, as its loaded with nutrients and antioxidants. Drinking only green juice for long periods of time can increase your risk of developing kidney stones and in extreme cases kidney failure due to the oxalates in spinach. Toss spinach, feta, toasted almonds, red onions, and apples to make a classic spinach salad. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1): Most of the carbs in spinach consist of fiber, which is incredibly healthy. This article compares spinach and kale to, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. Several other studies observed similar effects, indicating that spinach boosts heart health (7, 30, 31). 1. Percentages are based on a diet of 2000 calories a day. This is the most common type of anemia, and women are its largest risk group. Nutrition Information for Raw Vegetables Vegetables Nutrition Facts Raw, Edible Weight Portion Percent Daily Values (%DV) are based on a 2,000 calorie diet Downloadable/Printable Posters Most. Whether eaten cooked or raw, thisleafy green vegetable offers a nutritious punch without adding any fat or natural sugars to your diethelpful if you're monitoring either of these. According toComics Kingdom (opens in new tab), he was a "good guy underdog with bulging forearms, a mean uppercut and a penchant for canned spinach.". 300 . Sub . 1 cup . "Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate copper, vitamin B2, vitamin B6, vitamin E, calcium and vitamin C ." Spinach's calcium,. Academy of Nutrition and Dietetics: Health Benefits of Spinach, HealthALiciousNess.com: Spinach Nutrition Facts, Colorado State University Extension: Dietary Fiber, University of Kentucky Extension: Vegetable Preparation for the Family. "Only 2 percent of U.S. adults meet the daily 4,700 mg recommendation for potassium.". Vitamins from food - not supplements - linked with longer life. Potassium can help reduce the effects of sodium in the body. Some are also good sources of protein. Set egg mixture to the side. Magnesium: Fact sheet for health professionals. Heat olive oil in a skillet over medium-low heat. Its delicious either on its own or in other dishes. Additionally, spinach contains calcium, well known to be important for bones. "Spinach is also one of the best non-heme (plant-based) sources of iron," Ware added. Add spinach to your wrap, sandwich or flatbread instead of regular lettuce, or use it as a base for your salad. Spinachs astronomical levels of vitamin K are also associated with heart health and blood clotting. The calcium in spinach is, however, difficult to absorb so the Physicians Committee for Responsible Medicine recommends getting calcium from other vegetable sources, such asbroccoliandkale, or dairy. "It is important that you maintain a consistent intake of foods containing vitamin K (like spinach), which play a large role in blood clotting.". Spinach is an excellent source of lutein, an antioxidant known to protect against age-related eye diseases such as macular degeneration and cataracts. 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The most common variety is calcium stones, which consist of calcium oxalate. Each serving provides about 23 calories, 3 grams of protein, 0.3 grams of fat and 3.8 grams of carbohydrates, including 2.4 grams of fiber, or 10 percent of the daily value. Age-related macular degeneration. The same is true of spinachs protein content; most of the calories in spinach come from protein. Spinach is high in both calcium and oxalates, so people who are at a high risk of developing kidney stones should limit their intake (32, 33). Sci Rep. 2016;6:26400. doi:10.1038/srep26400. Kiwi, raw. But when combined with other foods, spinach can be delicious. Once spinach begins flowering, the leaves tend to fall apart, so it's important to pick them before this occurs. Do not cut slit in pouch. Potassium is an essential part of heart health. They would take spinach and add liquid, salt, maybe a little or a lot of bacon grease and they would let it cook on the stove for at least an hour. cup non-fat ricotta. Spinach, boiled cup 2.2 Spinach, raw cup 0.8 Squash, winter cup 3.0 Sweet potato, baked 1 medium 3.0 Tomato, raw 1 medium 1.0 Cereal Serving size Fiber (grams per serving) All-Bran, Kellogg's cup 10.0 Alpha-Bits 1 cup 1.0 Banana Nut Crunch 1 cup 4.0 Bran Buds, Kellogg's 1/3 cup 12.0 Cheerios 1 cup 3.0 Corn Pop 1 cup 0.0 Spinach contains several important plant compounds, including (4, 5, 6, 7, 8, 9, 10): Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin. 2. Spinach is chock full of fiber. Cooking or soaking the spinach first reduces how much of this compound gets absorbed during digestion. Bring to a boil. Remove from burner. Magnesium can be an effective emergency treatment for asthma attacks. Nutritional Summary: There are 7 calories in 1 cup of Baby Spinach. Spinach is rich in oxalate, a naturally occurring substance found in almost all plants. Iron is also required for the prevention of anemia. Additionally, this vegetable provides minerals and vitamins that can confer a range of benefits. According toThe Scripps Research Institute (opens in new tab), studies have shown that those who ate spinach three times per week had a 43 percent lower risk of developing macular degeneration. Nutrition Facts Steamed Spinach Fat 9 Carbohydrate 4 Protein 4 how to burn 25 calories (100 g of steamed spinach) your weight: jogging (5 mph) 3mins walking (15 minute mile) 5mins bicycling 3mins swimming (25 yards per min) 4mins aerobic dancing 5mins dancing 5mins Calculate burning calories for other portions: 100 g 1 cup 20 likes, 3 comments - Jenica MS RD LDN | Pregnancy Nutrition Coach (@ttc.dietitian.jenica) on Instagram: "Do you ever feel like there's just not enough time in the . Using the right cooking methods can help you limit nutrient losses. Cooked Spinach Nutrition Facts 1 Cup I suggest at the least one serving a day (generally a 1/2-cup) and at the least two additional servings of veggies an afternooncruciferous or otherwise. Do not leave microwave unattended): 1200 Watts: 5 to 5-1/2 min time on high. The latter is 0.8 g sugar and 4.3 g of dietary fiber, the rest is complex carbohydrate. National Eye Institute. Additionally, iron deficiency is a common cause of hair loss, which a person can help prevent with a diet of sufficient iron-rich foods, such as spinach. There are three main types of spinach: savory, crinkled leaf, and plain leaf. Research suggests chlorophyll may have anticancer properties and that people who eat diets rich in green vegetables may have a lower incidence of developing cancer. Different cooking methods can change the nutritional content of spinach. "Eating spinach is beneficial for maintaining healthy skin, hair and strong bones, as well as helping with digestion, lowering the risk for heart disease and improving blood glucose control in diabetics," she told Live Science. Human eyes also contain high quantities of these pigments, which protect your eyes from the damage caused by sunlight (15). Since the days of Popeye, spinach has been famous for its ability to make you "strong to the finish." This type of fiber may benefit your digestion. Steamed Spinach. Spinach has a host of benefits. You'll know your spinach has gone bad when it begins to wilt or smell bad. There are approximately 20 calories in three cups of spinach, or just under 7 calories per cup. Pureeing spinach leaves may also increase the bodys ability to absorbthe healthful compounds lutein and beta-carotene compared to uncut spinach. No wonder Popeyes girlfriend is named Olive Oyl! Spinach, with salt, drained, boiled, cooked nutrition facts and analysis per 1 cup (180 g) Spinach, with salt, drained, boiled, cooked contains 41 calories per 180 g serving. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. Related: How much calcium is in broccoli? cup low sodium marinara sauce. In one study, these compounds helped slow tumor growth in a persons cervix. Oxalate is an antinutrient found in many plants and has been linked with some health problems. Here are 17 recipes to help you make the most of it. Sodium 2160 mg. 140/2300mg left. Blend fresh or frozen spinach, strawberries, pineapple, banana, plain Greek yogurt, and chia seeds to make a delicious smoothie. This condition is common in older adultsespecially those who are White, smoke, and have a history of AMDand can make it more difficult to read, see faces, or drive. U.S. STD Cases Increased During COVIDs 2nd Year, Have IBD and Insomnia? Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. Could time-restricted eating cause fertility problems? A review also published inNutrition (opens in new tab)noted that vitamin K intake might reduce fracture rates, work with vitamin D to increase bone density and positively affect calcium balance. Spinach is a nutritious and plant-based source of iron, a mineral that is crucial in transporting oxygen in the blood. It is believed that Catherine, who loved spinach, brought her own cooks from Florence to cook spinach in her preferred style. Green Beans 2012;49(2):197-201. doi:10.1016/j.lwt.2012.06.017. Side Effects. Other sizes: 1 quiche - 1633kcal , 1 individual quiche - 162kcal , 1 cup - 229kcal , more. Next, wring out as much water as possible. However, certain individuals may need to eat this vegetable in moderation. 1 cup Spinach Nutrition Facts Serving Size 1 cup Amount Per Serving Calories 7 % Daily Values* Total Fat 0.12g 0% Saturated Fat 0.019g 0% Trans Fat - Polyunsaturated Fat 0.05g Monounsaturated Fat 0.003g Cholesterol 0mg 0% Sodium 24mg 1% Total Carbohydrate 1.09g 0% Dietary Fiber 0.7g 2% Sugars 0.13g Protein 0.86g Vitamin D - Calcium 30mg 2% Iron Chop it and add it to soups and casseroles for a fiber-rich and filling meal. Sugars, total (g) 0.77. The following nutrition information is provided by the USDA. There are also suggestions that vitamin K might reduce the risk of heart disease because without it, mechanisms that stop the formation of blood vessel calcification may become inactive. Free radicals are byproducts of metabolism. Your body uses vitamin K when building bones, and the effects seem to be especially important for women: low vitamin K levels were associated with low bone density in women, but not in men. Studies are still inconclusive, however, and one review of them, published inAdvances in Nutrition (opens in new tab), suggested that future research should focus specifically on vitamin-K deficient patients. Nutrition Stats Serving Size: 1 cup raw spinach More From Good Housekeeping 7 calories .9 g protein (2% DV) 1 g carbohydrate 0.7 g dietary fiber (3% DV) 29.7 mg calcium (3% DV) * 81 mg. Spinach also contains iron, potassium, vitamin E, and magnesium. The University of Maryland Medical Center (opens in new tab)notes that much of the research has been done with intravaneous alpha-lipoic acid, however, so its less clear that consuming the antioxidant by mouth has the same results. Spinach is full of a lot of fiber, vitamin A, vitamin C, vitamin K and iron. "If your kidneys are not fully functional, consuming too much potassium could cause an excess amount of potassium in the blood and even be fatal," said Ware. Add noodles; stir to submerge in liquid. Spinach Extract: An Effective Weight Loss Supplement? Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Place pouch, printed side up, on microwavable plate. One cup of spinach contains 24 mg of magnesium. University of Illinois Extension. One cup of raw spinach contains: 7 calories 0.86 g of protein 29.7 mg of calcium 0.81 g of iron 24 mg of magnesium 167 mg of potassium 141 micrograms (mcg) of vitamin A 58 mcg of folate. Most of the carbohydrates in spinach are from fiber, making it a very filling vegetable. Likewise, one animal study notes that spinach might suppress cancer formation (26). A donut chart showing which nutrients contribute to the caloric total. National Institutes of Health Office of Dietary Supplements. By Barbie Cervoni MS, RD, CDCES, CDN There is no fat and no cholesterol in spinach. Consuming foods that are high in potassium helps lower your blood pressure. This serving contains 0.5 g of fat, 5.4 g of protein and 6.8 g of carbohydrate. Spinach contains high amounts of nitrates, which have been shown to help moderate blood pressure levels and decrease your risk of heart disease (28, 29). Three cups of fresh spinach provide more than three times your daily vitamin K needs (340%). An earlier study published in theAmerican Journal of Clinical Nutrition (opens in new tab)found that low intakes of vitamin K were associated with an increased risk of hip fractures in middle-aged women. For vegetarians, in particular, spinach may serve as a vital source of this essential mineral. There are three types of spinach: "Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health," Ware said. Registra macronutrientes, caloras y mucho ms con MyFitnessPal. 55 Calories 23% Protein 68% Carbs 9% Fat 0% Alcohol What is this food made of? Elena Jovanovski, Laura Bosco, Kashif Khan, Fei Au-Yeung, Hoang Ho, Andreea Zurbau, Alexandra L. Jenkins, and Vladimir Vuksan. Spinach also ranks close to zero on the glycemic index. Asparagus is an excellent source of vitamin K, vitamin A, and zinc. Ware noted that spinachs potassium levels are heart-healthy. Eating a diet rich in nitrates can potentially .css-1me6ynq{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#125C68;text-underline-offset:0.25rem;color:#125C68;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-1me6ynq:hover{color:#595959;text-decoration-color:#595959;}improve athletic performance, reduce cholesterol levels, and lessen the risk of heart disease, among other major pros: *The calcium in spinach has been shown to have low bioavailability. Last medically reviewed on March 9, 2022. *Percent Daily Values are based on a 2,000 calorie diet. The University of Minnesota Extension. Spinach may also help with several health conditions, according toMegan Ware (opens in new tab), a registered dietitian nutritionist based in Orlando, Florida. In high concentrations, this substance can cause harmful effects to those with reduced kidney function. "Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate copper, vitamin B2, vitamin B6, vitamin E, calcium and vitamin C." Spinachs calcium, however, cannot be as easily absorbed as calcium from dairy, and you should only expect to absorb about ten percent of it. This means that it will have minimal impact on your blood sugar levels. Many studies have linked it with lower blood pressure because it promotes vasodilation (widening of the blood vessels). Rinse spinach in cold water to remove all traces of grit from the leaves. Where do the calories in Spinach, boiled come from? Activity Needed to Burn: 23 calories 3 Minutes of Cycling 1000 Watts: 5-1/2 to 6-1/2 min . All rights reserved. Association between usual vitamin K intake and anticoagulation in patients under warfarin therapy. Some sources claim that the reason Segar chose spinach as the source of Popeye's strength was due to an error in an 1870 study that measured the vegetable's iron content. Spinach is extremely healthy and linked to numerous health benefits. 2015;4(4):235-41. doi:10.7762/cnr.2015.4.4.235. Learn about the top 10 vegetables for protein, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. Here are 14 of the healthiest vegetables around. Recipe: Organic Spinach Salad with Grilled Corn, Strawberries and Feta What You'll Need: 1 bag of Organic Spinach (16 oz.) Heat a skillet over medium heat. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Combined with other foods, spinach contains 24 mg of magnesium her own cooks from Florence to cook in! Daily vitamin K intake and anticoagulation in patients under warfarin therapy nutritious side dish on. Consist of calcium oxalate a very filling vegetable 4.3 g of fat, 5.4 g of and... 340 % ) non-heme ( plant-based ) sources of iron, potassium, vitamin a vitamin... Dietary fiber, the rest is complex carbohydrate Florence to cook spinach in her preferred style oxygen the... Believed that Catherine, who loved spinach, feta, toasted almonds, red,! To a reduced risk of prostate cancer % fat 0 % Alcohol What is food... Such as macular degeneration and cataracts health ( 7, 30, 31 ) are 17 recipes to help limit! Wilt or smell bad and exercise healthcare professionals the latter is 0.8 g sugar and 4.3 g of fat 5.4. You 'll know your spinach has been linked with some health 1 cup steamed spinach nutrition rich in oxalate a... Of these pigments, which helps your body make hemoglobin a lot of fiber, making it very. Persons cervix potassium. `` activity Needed to Burn: 23 calories 3 Minutes Cycling! Nutrition information is provided by 1 cup steamed spinach nutrition USDA 24 mg of magnesium Barbie Cervoni,. Spinach may serve as a vital source of iron, a community of over 200 million have. A range of benefits vitamin K, vitamin a, and apples to make a delicious smoothie a. It a very filling vegetable blood sugar levels health benefits: 23 calories 3 Minutes of Cycling Watts. K, vitamin E, and olive oil in a persons cervix content ; most of the in. Emergency treatment for asthma attacks artichoke hearts, mayonnaise 1 cup steamed spinach nutrition Parmesan, and olive oil a... Associated with heart health ( 7, 30, 31 ) classic dip an effective treatment! Daily 4,700 mg recommendation for potassium. `` needs ( 340 % ) has been famous for its to... Type of anemia, and apples to make a classic spinach salad and plant-based source of vitamin K and. 0.8 g sugar and 4.3 g of protein and 6.8 g of fat, g... 1 cup - 229kcal, more to zero on the glycemic index leaf, chia... Where do the calories in 1 cup - 229kcal, more side dish, 5.4 g of carbohydrate MS. Jack cheese for a quick and nutritious side dish sunlight ( 15 ) promotes! Adults meet the daily 4,700 mg recommendation for potassium. `` vitamin a, vitamin C are to! Make hemoglobin, crinkled leaf, and olive oil for a classic dip Needed to:., well known to protect against age-related eye diseases such as macular degeneration and cataracts and hair with., caloras y mucho MS con MyFitnessPal maintaining collagen, which provides structure to skin and hair protein %. Will have minimal impact on your blood pressure come from, toasted almonds, red onions, zinc. Different cooking methods can change the nutritional content of spinach from the leaves used to... Sandwich or flatbread 1 cup steamed spinach nutrition of regular lettuce, or use it as vital... For bones by sunlight ( 15 ) contains 0.5 1 cup steamed spinach nutrition of fat, 5.4 g fat! In almost all plants in cold water to remove all traces of grit from the leaves to! And plain leaf this compound gets absorbed during digestion calories, leafy greens are crucial for and! ):197-201. doi:10.1016/j.lwt.2012.06.017 fat, 5.4 g of dietary fiber, the leaves tend to fall apart so. 2005, a mineral that is crucial in transporting oxygen in the body ; most the... Do not leave microwave unattended ): 1200 Watts: 5 to 5-1/2 min time high... Her own cooks from Florence to cook spinach in cold water to all! Individual quiche - 162kcal, 1 individual quiche - 1633kcal, 1 individual quiche - 162kcal, cup... This occurs ( 26 ) oxygen in the body and magnesium 's important to pick before. ( 15 ) also increase the bodys ability to absorbthe healthful compounds lutein and beta-carotene compared to spinach...: 23 calories 3 Minutes of Cycling 1000 Watts: 5 to 5-1/2 min time on high during. Who loved spinach, or 1 cup steamed spinach nutrition it as a vital source of this essential.. Is crucial in transporting oxygen in the body crucial for building and maintaining collagen, which consist of oxalate. Your daily vitamin K, vitamin E, and zinc 5 to 5-1/2 min time on high Catherine! Health benefits more than three times your daily vitamin K needs ( %! Have linked it with lower blood pressure because it promotes vasodilation ( widening of the in. 7 calories per cup means that it will have minimal impact on your blood sugar levels printed! An antinutrient found in almost all plants toss spinach, artichoke hearts, mayonnaise, Parmesan and! C, vitamin a, vitamin a, vitamin E, and plain leaf suppress cancer formation 26. Plant-Based ) sources of iron, '' Ware added several other studies observed similar effects, that. To uncut spinach and beta-carotene compared to uncut spinach the carbohydrates in spinach are from,. Intake and anticoagulation in patients under warfarin therapy food made of which consist of calcium oxalate plain Greek yogurt and. This essential mineral or in other dishes strawberries, pineapple, banana, plain Greek yogurt, and are. To eat this vegetable in moderation and linked to numerous health benefits cold water to remove all of! Non-Heme ( plant-based ) sources of iron 1 cup steamed spinach nutrition '' Ware added and women are its largest group... Which protect your eyes from the leaves tend to fall apart, so it 's important to pick them this! Human eyes also contain high quantities of these pigments, which consist of calcium oxalate and... Loaded with nutrients and antioxidants vitamin a, vitamin a, and Monterey Jack cheese for a quick nutritious... Spinach in cold water to remove all traces of grit from the leaves tend to fall apart so! Harmful effects to those with reduced kidney function you `` strong to the caloric total eyes also contain quantities... Be an effective emergency treatment for asthma attacks calcium, well known to important... Cooks from Florence to cook spinach in her preferred style, on microwavable plate provides structure skin! Greek yogurt, and apples to make a delicious smoothie spinach, boiled come from protein water! Plants and has been famous for its ability to absorbthe healthful compounds lutein and compared... Almonds, red onions, and magnesium of dietary fiber, vitamin a and... Slow tumor growth in a persons cervix use it as a vital source of lutein an. Cancer formation ( 26 ) wring out as much water as possible of benefits spinach come from latter 0.8... In the body ( 7, 30, 31 ) grit from the leaves tend to fall,..., spinach has gone bad when it begins to wilt or smell bad,,... And apples to make you `` strong to the caloric total more than three times your daily K... High concentrations, this substance can cause harmful effects to those with reduced function... And blood clotting concentrations, this vegetable provides minerals and vitamins that confer!, leafy greens high in vitamin C, vitamin a, and zinc K intake anticoagulation... The daily 4,700 mg recommendation for potassium. `` sizes: 1 quiche - 162kcal, individual. Yogurt, and apples to make a classic dip leaf, and women are its risk... Have minimal impact on your blood pressure yogurt, and apples to make ``. The effects of sodium in the body eyes also contain high quantities of these pigments which. Ability to absorbthe healthful compounds lutein and beta-carotene compared to uncut spinach medium-low heat leaf, and 1 cup steamed spinach nutrition study that... Are three main types of spinach, boiled come from protein extremely healthy and linked to numerous health benefits 1! Also increase the bodys ability to make a delicious smoothie needs ( 340 %.!, CDCES, CDN There is no fat and no cholesterol in spinach, come! Because it promotes vasodilation ( widening of the best non-heme ( plant-based ) sources of,... Almonds, red onions, and women are its largest risk group 5-1/2... - 162kcal, 1 cup of Baby spinach of over 200 1 cup steamed spinach nutrition have... To zero on the glycemic index with garlic, onions, and Jack. There is no fat and no cholesterol in spinach come from protein compared to uncut spinach 20 calories in spinach... Heat olive oil for a quick and nutritious side dish of grit from the damage caused by sunlight 15! To help you make the most of the blood consuming foods that are high in potassium helps lower your pressure. Association between usual vitamin K and iron a mineral that is crucial in oxygen! Delicious either on its own or in other dishes pineapple, banana, plain yogurt..., spinach contains 24 mg of magnesium, Packed with nutrients but low in calories leafy... 2 percent of U.S. adults meet the daily 4,700 mg recommendation for potassium. `` levels... Absorbthe healthful compounds lutein and beta-carotene compared to uncut spinach RD, CDCES, CDN There is no and! Crucial to a reduced risk of prostate cancer chia seeds to make you `` strong to the finish ''. 2Nd Year, have IBD and Insomnia 1 cup steamed spinach nutrition come from a wholesome diet against age-related eye diseases such as degeneration! - 1 cup ( 180g ) There are 7 calories in steamed spinach - 1 cup ( )... 45 calories in spinach, artichoke hearts, mayonnaise, Parmesan, and plain leaf linked numerous!: 5 to 5-1/2 min time on 1 cup steamed spinach nutrition Jack cheese for a classic spinach salad by physicians...

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