It is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals. The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes , lowering the risk of cancer , and improving bone health, as well as supplying minerals and vitamins that can provide a range of different.
Spinach has been used by various cultures throughout history, notably in Mediterranean, Middle-Eastern, and South-East-Asian cuisines. It can be incorporated quite easily into any diet, as it is cheap and easy to prepare. This article explores the nutrition contained in spinach, how it can benefit the body, and a range of flavorsome ways to include this in the diet.
One cup of raw spinach contains :. Spinach also contains vitamin K, fiber, phosphorus, and thiamine. Most of the calories in spinach come from protein and carbohydrates. A lack of iron in the diet can affect how efficiently the body uses energy. Spinach is a great source of iron. Make sure to combine vitamin-C-rich foods such as citrus fruits with plant iron like spinach to improve absorption.
Spinach contains approximately mg of calcium per cup. However, it is less easily absorbed than calcium obtained from dairy sources. Spinach has a high oxalate content, which binds to calcium. This makes it difficult for our bodies to use. Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure.
Magnesium also plays a part in hundreds more biochemical reactions that occur in the body. Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative, stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and autonomic neuropathy in diabetics.
However, most studies have used intravenous alpha-lipoic acid, and it is uncertain whether oral supplementation would elicit the same benefits. Those tender leaves are vulnerable to decay. Unlike chard, kale and other green leafy friends, bunched spinach keeps, at the most, for a few days in the refrigerator crisper. Moisture is a villain, so dump accumulating water from produce bags and keep it unwashed until ready to use.
Curlier varieties sometimes can be fibrous, so if using raw, cut into ribbons or smaller pieces. When cooking, do you boil, or not?
There are varying schools of thought on the matter. Many cookbook authors — Nigel Slater, Jack Bishop and Deborah Madison, among them — recommend transferring just-washed spinach to a saucepan, using just the residual water that clings to the spinach leaves for a quick wilt. The argument is that fewer soluble vitamins are lost compared to spinach cooked in rapidly boiling water. Nigel Slater also suggests dipping greens into leftover still-boiling pasta water with a slotted spoon for 30 seconds.
But others argue that boiling helps reduce the amount of oxalic acid , which can interfere with calcium and iron absorption. Drain the spinach, then place in a skillet with a smidge of your favorite fat — anchovies, bacon, coconut oil, chopped walnuts — for an instant layer of flavor. Dairy fat loves spinach too, making magic in quesadillas, yogurt sauces, as well as creamed spinach, the classic steak house side dish.
The Greeks love dill with their spinach, the Italians love a dusting of grated nutmeg. The Turks love it with ground lamb and the Spanish love to add raisins and pine nuts. But remember, spinach is more than 90 percent water and shrinks like crazy when you cook it. An average-size bunch of spinach will yield two to three cooked side-dish servings. When life gets in the way of cooking spinach, you can save it from the compost bucket and freeze it.
Wash the leaves, then boil for two minutes. Transfer to an ice bath to stop cooking. Drain, then dry in a salad spinner or blot dry with towels. Pack in freezer-safe containers, date and label, and place in the freezer. In the nutrient department, spinach has got it all. One cup of cooked spinach contains four grams of fiber and more than five grams of protein, all clocking in at 41 calories.
How to Wash, Dry and Prep Spinach Most baby spinach in pre-packaged bags comes pre-washed, but we recommend washing and drying it anyway. Mature spinach that are sold in bundles are not pre-washed and can be gritty. Best to trim or de-stem them and at least double wash them by dunking them in a sink full of cold water. No need to de-stem baby spinach. You can cook the bunches stems and all. However, with more mature spinach, you'll want to trim off most of the large stems, since they can be stringy.
A salad spinner makes quick work of drying spinach, but you can also leaves dry by placing them between two clean kitchen towels. Cloth towels absorb more water than paper ones. Save It Print. Prep Time 10 mins. Cook Time 5 mins. Total Time 15 mins. Servings 4 servings. Clean and prep the spinach:. Add the spinach to the pan and cook:. Remove from heat and drain the excess liquid:. Nutrition information is calculated using an ingredient database and should be considered an estimate.
In cases where multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included. Rate This Recipe. I don't like this at all. It's not the worst. Sure, this will do.
I'm a fan—would recommend.
0コメント