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One cup of raw spinach has approximately seven calories, one from fat (0.0g saturated), and one cup cooked, boiled, drained and unsalted has approximately 41 calories, four from fat (0.1 saturated).

Spinach

All you need to know about this miracle vegetable is that it made Popeye invincible. Right? More importantly, it's extremely high in iron, vitamin C and K, which all help your skin, eyes, bones and teeth — and it contains properties that boost the immune system.

Warning: Be sure to wash spinach thoroughly before using in a recipe!

Classic Lemon Chicken With Sauteed Spinach
Lightened-Up Creamed Spinach
Warm Spinach Salad (The ingredients include toasted almonds.)
Tofu and Spinach Salad With Spicy Miso Dressing
Menisha

One cup of cooked, boiled and drained or baked sweet potatoes with no salt has approximately 158 calories — two calories from fat (0.0g saturated), and 1/2-cup of canned sweet potatoes has approximately 120 calories — zero from fat.

Sweet Potatoes

How can anything with "sweet" in the title be healthy? Sweet potatoes may be the exception due to the abundance of beta-carotene, which is associated with reducing the risk of cancer. These spud treasures also are high in potassium, fiber, vitamin C and vitamin B6.

Sweet Potato Puree With Garlic, Thyme and Balsamic Vinegar
Sweet Potato Bisque
Roasted Sweet Potatoes
Smoky Sweet Potato Chicken Stoup (Courtesy: Food Network's Rachael Ray)
Chipotle Smashed Sweet Potatoes (Courtesy: Food Network's Alton Brown)

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