17 SEPTEMBER, 2015

Fresh from the village: Spinach

Spinach! Deep green leaves reach our kitchen fresh from rural Greece and stars in a series of mood and health enhancing recipes.

In Greece, we are familiar with spanakoryzo, a spinach risotto that every kid loves to hate but grows up loving it, since it is famous for its super nutritious effects. We use spinach in various recipes – baked, roasted, pies, salads, even in pizzas!

But let us find out more about the nutritional value of this super food and the way we can use this green leaf vegetable:

Fresh from the garden

Spinach is available all year round, but is at its best in autumn and spring (in Greece).

Nutritional value

  • Vitamins Α, Κ, C, E and of Β complex
  • Iron
  • Folic acid
  • Fiber
  • Magnesium

How is it good for us

  • Anti-inflammatory
  • Iron and folic acid help prevent and confront anemia
  • Fiber helps in proper digestion
  • Carotenoids (in vitamins) serve as antioxidants
  • Protects our bones (vitamin Κ)

Tips

  • It is wise to accompany spinach with vitamin C, which multiplies iron absorption – in a spinach salad, add tomato or lemon, since both of them have vitamin C
  • When boiling spinach, do not cover the pot with the lid, so that more acids are released with steam

Fast spinach meal

Boil spinach for one minute (one minute after water starts boiling), drain and put into a bowl. Chop a tomato, dice Horio graviera cheese, sprinkle with Top Balsamic vinegar, mix and enjoy!

Recipes with spinach

 




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