By virtue of its rich and appealing looks as well as its mild taste, spinach does not need much "luring into" to be served to and enjoyed by adults or children.
Spinach is native to central and south Asia though it can be grown in all places sporting mild winters and even in temperate regions. It is an annual plant with large oval or triangular, simple leaves that are either vibrant green or dark green in color. (1)
Spinach is known to be rich in phytonutrients such as flavonoids and carotenoids. Recent studies have also found them rich in glycoclycerolipids which have the potential to protect our intestinal walls from damage, especially inflammation (2).
Spinach is an excellent source of antioxidants which protect the body from the harmful effects of free radicals formed as a result of metabolization or through exposure to environmental toxins.
Spinach is also a rich source of Vitamin A, Vitamin K, folate and manganese and a host of other minerals and vitamins. With all these benefits, including spinach in your weekly diet is desirable.
Here is an interesting recipe to introduce spinach in a new way to you and your family.
• 2 cups of washed and finely chopped spinach
• 1 small-sized finely chopped onion
• 1 clove of peeled and crushed garlic
• 1 cups of skimmed milk
• 1 cup of all-purpose flour
• 1 tablespoon low fat butter
• ½ teaspoon of salt
• ¼ teaspoon of ground black pepper
1. Steep the spinach leaves in 1 ½ cups of hot water for 3-5 minutes.
2. Remove the leaves to allow it to cool.
3. Drain away a cup worth of hot water in which the spinach leaves were steeped, keeping aside the remaining ½ cup.
4. Heat ½ tablespoon of low-fat butter in a shallow pan. Add the onion and garlic and sauté until the onion is pink and soft.
5. Puree the blanched spinach leaves or you may run it through the blender.
6. Heat ½ tablespoon of butter in a non-stick wok. Add all-purpose flour and stir for five minutes at medium heat.
7. Add the skimmed milk and the hot water kept aside to the all-purpose flour.