Spinach
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Green leafy vegetable…
Spinach is an annual plant with dark green, serrated or smooth leaves.
Spinach comes from the Iranian highlands. It is grown in winter and summer, so there are two kinds of spinach – winter and summer. Spinach is vegetable rich in water, with low energy value (61 kJ per 100 g of spinach) and easily digestible. Spinach contains 2.2% protein, 3.9% carbohydrate and 0.3 % fat.
The greatest value of spinach is in its mineral and vitamin profusion. It is an excellent source of folic acid, vitamin A, vitamin C, iron, magnesium and manganese.
It is also a good source of riboflavin, vitamin B6, vitamins, calcium and potassium. It also contains dietary fibres (young spinach contains less fibre than the older). Dietary fibres from spinach enhance intestinal peristalsis, reduce the occurrence of constipation and improve detoxification of the body.
Minerals from spinach are beneficial to our body. Spinach contains oxalic acid whose crystals can clog kidney channels so patients with renal conditions are recommended to avoid it.
Oxalic acid is mostly present in the stems and ribs of spinach and when preparing spinach we should remove those parts. The effect of oxalic acid in the body can be mitigated if spinach is prepared with milk or cream as oxalic acid binds with calcium from milk producing insoluble calcium oxalate, which is excreted from the body.
A significant source of folic acid, which plays an important role in the structure of red blood cells and in pregnancy (deficit can result in premature delivery or low birth weight). Spinach also contains a good combination of B vitamins which are important in carbohydrate metabolism, they strengthen the nerves, and they are responsible for beautiful hair, skin and nails. Vitamin C strengthens the immune system, while beta-carotene is an important antioxidant.
Buying and storing
Fresh spinach has green, fresh leaves and crunchy stalks. We can buy young or older spinach, and see the difference in the appearance of leaves. Young spinach usually has a single leaf, light in colour and with a smooth surface. Older spinach has more leaves of a dark green and wrinkled surface. During thermal processing spinach loses weight and the amount of water so we recommend 450 g per person. It is best to prepare it immediately, while still fresh. Spinach can be kept in a plastic bag in the fridge for several days. Frozen spinach, which is used in off-season, is poorer in aroma than fresh spinach.
Preparing spinach:
In order to save the most precious ingredients and avoid the formation of harmful compounds, it is recommended:
First remove solid and tough parts of stems, then wash thoroughly under running water to flush out the remnants of sand and earth, immerse fresh spinach leaves in a pan of boiling water, cover with a lid and cook for about 5 minutes.
Consume spinach that was sown in summer and autumn, which then contains smaller amounts of harmful nitrates and oxalic acid (spinach grown in the sun contains less nitrate and oxalic acid than those grown in the shade).
Cook or steam spinach in a little boiling water, throw away the water in which you cooked spinach because it is saturated with nitrates.
Spinach should be always prepared just before consuming it because once thermally-treated spinach should not be re-heated (due to the formation of nitrite which, during bacterial action in the colon, is converted into carcinogenic nitrosamines).
After boiling or steaming spinach transfer it into cold water to cool down and keep a nice colour, then drain it well and squeeze out excess liquid.
Young spinach leaves can be briefly fried in olive oil or butter.
Fresh young spinach can be used in salads with herbs, olive oil and lemon juice.
“Mix Of Different Varieties Of Lettuce” - Image courtesy of Apolonia / FreeDigitalPhotos.net
“Fresh Bunch Of Organic Spinach Isolated On White Background” - Image courtesy of smarnad / FreeDigitalPhotos.net
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