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!
