Food and Recipe of the Month: Spinach
Care of Andrea Howe, of glowingongreens.com
Spinach, a favourable leafy green, is famous for being packed full of non-heme iron, as well as shrinking down into almost nothing when cooked. This vegetable is unique as its mild flavour can be incorporated into almost every type of dish, from smoothies and green pancakes, to pasta and salads. Not only is it impressively versatile, but it comes with an abundance of
Spinach is an excellent source of iron, which is especially important for infants, pregnant women and breast-feeding mothers, and those not eating meat. Iron travels in the blood attached to hemoglobin to help deliver oxygen around the body. It is best absorbed with vitamin C, so add a little lemon or lime juice over your spinach salad for maximum nutrient benefits.
Spinach is also packed with potassium, magnesium, vitamin K, and calcium, which are all important nutrients for strong bone health. These nutrients can strengthen bone density and reduce fractures, especially in older adults and women over the age of 50.
Spinach loses volume when wilted and condenses, which is the best way to maximize the benefits of these nutrients. Spinach can be found in various forms, such as fresh, frozen, canned, and powdered. Its neutral flavour makes it easy to incorporate into many dishes.
Try this Fresh Spinach Pasta recipe for a bright and nutrient-rich meal.
Fresh Spinach Pasta Recipe
2.5 cups flour (semolina or regular)
0.5 tsp salt
1 cup (2 handfuls) spinach, (cooked until wilted)
1.5 cups water
1 tbsp olive oil
1. In a bowl, add flour and salt.
2. Blend together wilted spinach, water, and oil until completely smooth.
3. Pour spinach mixture into flour and knead for 7-8 minutes on a floured surface.
4. Place dough ball into a bowl and cover with a cloth. Let sit in the fridge for ½ hour.
5. Cut dough ball into 8 even pieces. Using a pasta machine or wooden roller, roll each dough ball into 2-5 mm thick rounds. Cut into desired noodle shape.
6. Boil large pot of salted water, and cook noodles for 2-4 minutes, or until floating.