Spinach is a superfood which has amazing health benefits. This is available with the vegetable vendor throughout the year and can be included in your daily diet to reap its benefits.
Is it good to eat spinach everyday?
Spinach is a versatile ingredient rich in nutritional values which should be a part of your daily diet.
The following are the nutritional benefits of spinach:
Rich in potassium ,helps in contraction and relaxation of muscles.
Rich in carotene ,good for your eye sight.
Rich in vitamin A .Helps to built and strengthen and improve immune system.
Rich in Vitamin C, improves skin and protects from cardio vascular diseases.
Strengthen your bones
Rich in iron ,improve haemoglobin in your blood flow.
It contains high amount of nitrates which regulates blood pressure.
Is spinach a good source of iron?
Spinach is a iron rich ingredient but it has high levels of oxalic acid. high level of oxalic acid blocks the absorption of the leafy vegetable in the gut. The decrease in the concentration of oxalic acid is possible by boiling spinach or cooking it . The raw spinach is again rich in vitamin C so a combination of raw and cooked spinach is best to be used in your dish to ensure gut health and extract its nutritional benefits.
Heme iron is a type of iron found in animal proteins and non heme is a type of iron found in plant based ingredients.The form of iron found in spinach is non heme which has poor absorption compared to heme counterparts like meat, so spinach cooked with meat can maximise iron absorption.
How do you eat spinach?
You can have it raw in salads, boiled, steamed, stir fried or pureed in other dishes to impart a rich green color. You can try the following spinach dishes from my blog
Rice infused with the flavors and natural colors from spinach ,a delicious wholesome meal
Authentically this dish is prepared with homemade cottage cheese produced from curdled milk and then pressed with a stone to form solid block of cottage cheese.But nowadays one can buy readymade cottage cheese or tofu from the market for this dish.
This is a traditional vegetable side dish from mom's kitchen.The combination of vegetables is important in this case .The use of the right veggies in the right proportion makes this dish very tasty.Malabar spinach is a green leafy vegetable popular in Asia .It is very popular in Chinese and Filipino cuisines besides India.The leaves are thicker than regular spinach and crunchy to taste.Like spinach this vegetable is also rich in iron and vitamins.
Palak paratha or spinach paratha is a great way to integrate taste and health together in one dish.It is a wonderful way to include green in your kids diet specially when spinach is not favorite among the kids. These green color spinach paratha are very attractive to look at and they are wholesome and mouthwatering with a spicy Indian pickle or even with plain yoghurt dip.
This is another way to cook up that healthy spinach in your pantry into a lip smacking dish to be served with roti, parathas or rice. This is a kind of fusion recipe. The whole spices seasonings of coriander seeds, fenugreek seeds and red chilies add quite an unique flavor to this otherwise popular North Indian dish .Actually I tried a number of versions of this dish and all came out with magical flavors.
Börek according to Wikipedia is a family of baked filled pastries made of paper thin filo dough.They are of Turkish origin and are popular in Balkans. I prepared the filo dough at home from scratch and it was amazing crispy and flaky.
Indrani Sen is a teacher,lecturer in Information Technology/Computer Science for the past 12 years. She has authored 4 text books in Information Technology.
She is passionate about cooking and loves to blog about food and travel.This blog is like my baby as I have built it from scratch by myself with little help from colleagues ,friends and of course Google.