Food In Season
The health benefits of Spinach shouldn’t be ignored. Here WLR’s Tracy Dobson dishes up some flavoursome spinach recipes.

 

Food in Season: May

By WLR's Tracy Dobson

SPINACH

 

Belonging to the same family as chard and beets, spinach is available all year round but at its tastiest and freshest around April & May.

Spinach has received a bit of a bad press in recent years often thought of as an unappetizing slimy vegetable. Cooked correctly like sprouts, you will be pleasantly surprised at how this versatile vegetable can enhance the flavour of any dish.

Spinach does have a slightly bitter flavour that is not to everyone’s taste but it is so versatile you should give it a try. Use it raw in salads, lightly cooked and added to pasta or serve it delicious with fish

Remember to buy plenty, due to the high water content it will reduce considerably in cooking.

Health Benefits of Spinach

Widely thought to be a very good source of iron, (Popeye has a lot to answer for) Spinach also contains a high level of oxalate, and oxalate actually inhibits the body’s absorption of iron so we are not getting as much as we may think.
It does however contain plenty of other vitamins and minerals, including folic acid, vitamin k and calcium. Not only that but it also contains chlorophyll, a substance that gives the cells of your body an enormous boost of oxygen.

Preparation

Trim off any tough, damaged or discoloured leaves prior to washing. Place in a bowl of cold water and swish the leaves around to remove any trapped dirt. Repeat until the water is clear. If you are using it raw gently pat dry with paper towels.

Storage

Store unwashed in the fridge for 3-4 days, packing it loosely in a bag.

Nutrition data per 100 g

Calories (kcal) 22.6
Carbohydrate (g) 1.2
Sugars (g) 1.2
Protein (g) 2.7
Fat (g) 0.8
Saturates (g) 0.1
Fibre (g) 2.0
Sodium (g) 0.1
Alcohol (g) 0.0
Fruit & Veg 1.3

Spinach Recipes

Mushroom & Spinach Pasta
Fish Pie
Spinach Curry

Adding Spinach to your Recipes
(Taken from Food Ideas Board, Members Forum)

Delicious Lunch

I've just eaten a delicious, filling lunch. I stir-fried some onions, sprouted chick peas and lentils and a ton of spinach. Added a little soy sauce and plum sauce and served it with rice noodles.
SUZIK

Salads

These are some of my favourite combinations
Young spinach or other green leaves, Edam cheese, Carrot,
Capsicum/peppers, Spring onion, Radishes, Mushrooms and
Raisins all in a dressing of juice of an orange and a little lemon juice
PATCHO

Healthy Dinner

I like to make aubergine burgers. Slice the aubergine across to make round discs about 3/4 of an inch thick. Spray with oil and grill until tender but not mushy.
Serve in a bun or on toast with spinach leaves, onion slices, and ketchup.
LAZYANDVAIN

 

You'll find 100s more low calorie recipes inside WLR, along with our massive food database and diary. Take a look at membership options.

 

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