Spinach & Glass Noodle Salad

Name: Spinach & Glass Noodle Salad
Cook time: 12 min
Total time: 12 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#under_15

#vegetarian

#low_sugar

#iron

A staple of low-sugar pregnancy menus — refreshing, folate- and iron-rich, low calorie.

MumEat recipe

✨

Nutritional Highlights

🍊

50%

DAILY RDI

Vitamin C

42.5mg

🌿

49%

DAILY RDI

Folate

291.2µg

🩸

17%

DAILY RDI

Iron

4.7mg

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Cold spinach salad is a frequent pick in low-sugar pregnancy menus — light and palate-cleansing.

🔬 Modern Science

Spinach is rich in folate and non-heme iron; blanching then dressing cold preserves water-soluble vitamins, and vinegar slightly aids iron uptake.

✅Strong evidence

🍳

Instructions

3 steps

Blanch spinach 30s to remove oxalate, cool and cut.

💡焯水去草酸有助铁钙吸收。

Soak and cook glass noodles, rinse cool.

Toss with garlic, soy sauce, vinegar and sesame oil.

🌿

Full Nutrition Breakdown

🍊Vitamin C

50%(42.5mg)

🌿Folate

49%(291.2µg)

🦴Calcium

10%(103.9mg)

Zinc

12%(1.3mg)

Iron

17%(4.7mg)

Protein

6%(4.3g)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国居民膳食指南2022》孕期部分.

叶酸推荐摄入量400mcg/day，深绿叶菜是优质植物来源。

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