How to Cook Spinach Properly

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spinach_cA lot of people and especially children dislike spinach. But it is very nutritious and can be eaten as a vegetable accompaniment or added to dishes for colour. Once picked, spinach wilts quickly, so when buying choose leaves that are dark green. The spinach season is from March to October.

 


Nutritional content

Spinach is a good source of fibre and contains more protein than some vegetables. It is high in carotene and folate and is a source of other B vitamins. Despite the popular myth spinach is low in iron and while its calcium content is high, neither is well absorbed.

Cooking spinach

Wash spinach thoroughly and remove any thick stalks and withered leaves. Maximise vitamins by cooking spinach in a steamer, or by cooking it in a microwave. Spinach can be boiled in a little water in a large saucepan and usually takes less than 5 minutes to cook. However, valuable vitamins will be lost when you throw the excess water away.

In very large quantities the high oxalate content of spinach may be the cause of renal stones in some people.

Dishes with spinach:

Bacon and Spinach Soup

Baked spinach

Baked Green Vegetables

Baked spinach with tomato and minced veal

Chopped leaf spinach

Egusi with efo - African dish

Puffy omlette with spinach sauce

Spinach and ricotta cannelloni

Spinach Infused Mashed Potatoes

Spinach Salad with Strawberries

Spinach with mushrooms and potato

Stir-Fried Ginger Spinach

Tiny pasta with Gruyere, spinach and sweetcorn

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