How to Cook Spinach Properly
26 April 2010
A 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:
Baked spinach with tomato and minced veal
Puffy omlette with spinach sauce
Spinach and ricotta cannelloni
Spinach Infused Mashed Potatoes
Spinach Salad with Strawberries