Its versatility makes it easily adaptable in healthy vegetable drinks & smoothies.
Cooked spinach is easier for the digestive system to break down, allowing for the complete absorption of nutrients.
Keep Spinach refridgerated in plastic bag.
Spinach can be eaten raw in cold or warm salads, sandwiches, rolls, buns or wraps.
Spinach should be cooked without added water. The water that clings to the spinach after washing should be enough.
It suits quick cooking methods such as steaming, boiling, stir frying or microwaving.
Remove the stems only if you are eating it raw. Otherwise slice & cook with the leaves.
Steam spinach served sprinkled with chopped herbs, basil or parsley.
Stir fry spinach in olive oil & chopped Ginger.
Spinach contains oxalic acid which can decrease the body's absorption of Calcium & Iron, but cooking the spinach reduces this effect.
Use in salads, quiches, pies, soups, pasta sauces, omelettes, souffles & curries.
Spinach can be added at the end of cooking to savoury dishes including soups, stews, tangines, braises & risotto to add a burst of flavour & nutrients.
Sauteed spinach can be further cooked with beaten eggs, salt & pepper for an easy light meal.
Very high in nutrients, good source of vitamins A, C & K & a good source of B group vitamins.
Spinach is "live food", consuming it daily has been shown to lessen the risk of diseases & cancers
Spinach is a fantastic source of lutein, which according to researchers at Tuffs University can help to reduce wrinkling.
Other studies have found that lutein can help the skin to retain moisture & its elasticity, which will also help the skin look young.
Spinach was made famous this century by Popeye the Sailor when eating spinach made his muscles bulge.
However spinach has been around for a lot longer than that.
It originated in Asia & was introduced to Europe by Arab traders during the 13th century.
Often confused with silver beet, spinach may look similar but it has a milder flavour. Both can be used in the same recipes.
Spinach is the 26th most popular vegetable in New Zealand.
Spinach contains high Magnesium levels, a mineral known to relax the muscles, strengthen the bones & to encourage blood flow (circulation) to all areas of the body.
Spinach contains high levels of Zinc, a mineral known to boost immunity, especially in the prostate region
In order to retain the rich iron content of spinach while cooking – lightly – add lemon juice or vinegar
Spinach is grown outdoors where you get better structure, more body, crisper spinach & has a longer shelf life
Store spinach at 2-5 °C.
Spinach is ethylene sensitive.
Grown & Packed by Allan Fong
|Serving size: ½ cup 75g|
|Fat, total (g)||0.3||0.40%||0.4|
|- saturated (g)||0.035||0.10%||0.047|
|- sugars (g)||0||0||0|
|Dietary fibre (g)||1.73||5.80%||2.3|
|Vitamin B6 (mg)||0.98||61.3% RDI*||0.13||A good source of vitamin B6|
|Folate (µg)||99||49.5% RDI*||132||A good source of folate|
|Vitamin A Equiv. (µg)||298.73||39.8% RDI*||398.3||A good source of vitamin A Equiv.|
|Iron (mg)||1.36||11.3% RDI*||1.81||A source of iron|
|Potassium (mg)||255||340||Contains potassium|
|Calcium (mg)||66||8.3% RDI*||88|
|Riboflavin (mg)||0.11||6.5% RDI*||0.14|
|Niacin (mg)||0.495||4.9% RDI*||0.66|
|Zinc (mg)||0.31||2.6% RDI*||0.41|
|Vitamin C (mg)||0.9||2.3% RDI*||1.2|
|Vitamin E (mg)||0||0% RDI*||0|
|Selenium (µg)||0||0% RDI*||0|
|Thiamin (mg)||0||0% RDI*||0|