Health Benefits
- Naturally low in fat
- Naturally low in calories
- Naturally high in fibre
- A high protein food as 45% of its calories come from protein, which contributes to the maintenance of muscle mass and normal bones.
- A source o f potassium
- A source of calcium
- A source of vitamin A
- High in folate which contributes to the reduction of tiredness and fatigue.
- High in vitamin C which contributes to the the normal function of the immune system.
Nutritional Information
| Per 100g (Raw) | |||
| Calories | 25Kcal | ||
| Protein | 2.8g | ||
| Carbohydrate | 1.6g | ||
| Fat | 0.8g | ||
| Fibre | 2.1g (NSP) |
Preparing
Spinach leaves should be green and washed well before use, and large stalks should be removed. Spinach can be boiled, steamed,blanched and refreshed, stir-fried or eaten raw.It reduces significantly when cooked. The water that clings to spinach after washing is sufficient when boiling – spinach will steam in its own liquid. It should be drained thoroughly before use. It can be chopped and served with butter as a vegetable, or served with other spring vegetables such as baby carrots or young broad beans. It is used raw in salads and should be mixed with other leaves such as lettuce and rocket.
Using
There are hundreds of dishes containing spinach (Florentine dishes) and it is used to flavour and colour pasta. Spinach can also be used in frittatas, quiches, cannelloni, tortellini,terrines, roulades, paupiettes, soups, and purées. Ingredients and flavours that go well with spinach include nutmeg, ricotta, pesto,eggs, oysters, parmesan, cream, beans, feta cheese, Emmenthal, Gruyere and dolce latté cheese.
Looking for some recipe inspiration? Why not try this delicious Lamb Curry with Spinach.
