It may be eaten cooked or raw, and the taste differs considerably; the high oxalate content may be reduced by steaming. Spinach is an annual plant (rarely biennial) growing as tall as 30 cm (1 ft). [10] In addition to preventing absorption and use, high levels of oxalates remove iron from the body. The dark green colour of spinach leaves indicates they contain high levels of chlorophyll and health promoting carotenoids (beta carotene, lutein and zeaxanthin). spinach definition: 1. a vegetable with wide, dark green leaves that are eaten cooked or uncooked: 2. not very…. Spinach contains a high amount of oxalate. Spinach & halloumi salad. It is thought that this name dates back to the 16th century and the Italian wife of France’s Henry II; Catherine de Medici. Growers Pride Ripe and Ready Avocado - 2 Pack. Spinach has good levels of iron, but not quite as much as originally believed as rumour has it researchers placed the decimal point in the wrong place! Due to its excellent taste and nutritional value, spinach is a popular leaf all over the world. [10][11], Spinach also has a moderate calcium content which can be affected by oxalates, decreasing its absorption. A 100g serving of spinach has more than this and so is best avoided. 4.4 out of 5 stars 9. While refrigeration slows this effect to about eight days, fresh spinach loses most of its folate and carotenoid content over this period of time. However vegetarians, those who experience iron-deficiency anaemia and those who are pregnant are encouraged to include green leafy vegetables such as spinach as part of a balanced diet. There are three different types of spinach generally available: savoy, semi-savoy and smooth leaf. Get tons of top recipes starring this sensational super food. It comes in individual blocks, a handy and tasty alternative to frozen peas. [23], Spinach first appeared in England and France in the 14th century, probably via Spain, and gained common use because it appeared in early spring when fresh local vegetables were not available. ", "Storage time and temperature effects nutrients in spinach", "Nutrient retention of safer salads explored", "E.C. It helps in bone mineralization and exerts anti-ulcerative and anti-cancerous benefits. Raw spinach has a milder taste that some describe as metallic once cooked. 9 ratings 4.6 out of 5 star rating. https://www.deliciousmagazine.co.uk/collections/spinach-recipes Lightly cooking or wilting spinach is thought to reduce the oxalic acid content. Spinach may overwinter in temperate regions. [17] Spinach may be high in cadmium contamination depending on the soil and location where the spinach is grown. Spanish chickpea and spinach stew. [19], Spinach is thought to have originated about 2000 years ago in ancient Persia from which it was introduced to India and ancient China via Nepal in 647 AD as the "Persian vegetable". It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. Spinach may overwinter in temperate regions. leaf vegetables - Include cabbage and Romaine lettuce, spinach, Swiss chard, endive, and cress. Spinach (Spinacia oleracea) is a leafy green flowering plant native to central and western Asia. The flowers are inconspicuous, yellow-green, 3–4 mm (0.1–0.2 in) in diameter, and mature into a small, hard, dry, lumpy fruit cluster 5–10 mm (0.2–0.4 in) across containing several seeds. Soulful Super Soup Butternut Lentil and Spinach - Low Calorie, Gluten-Free, Vegan Soup - 600g. Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Haem iron is found in animal products and is the most efficiently absorbed form of iron. Learn more. Even if the cartoon acknowledges Popeye's immense strength to begin with (later ones from the Famous era make him much weaker before spinach), consumption of the vegetable augments Popeye's physical might to the extreme, allowing the viewer to enjoy a power fantasy and enabling the sail… It should be stored loosely packed in a sealed plastic bag in the fridge where it will keep for about four days. a la Florentine - Means with spinach. Spinach, with its delicate flavour, can be eaten raw in salads, made into soups or sautéed with garlic and oil to make a simple vegetable dish. There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Fresh spinach should be medium to dark green, fresh-looking and free from evidence of decay. Common spinach, S. oleracea, was long considered to be in the family Chenopodiaceae, but in 2003 that family was merged into the Amaranthaceae in the order Caryophyllales. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. spinach. Young leaf spinach complements the celeriac beautifully, bringing colour and a light, fresh taste in the final minutes of cooking. See our website terms and conditions for more information. 4.1 out of 5 stars 20. Sauté garlic: Heat 2 Tbsp olive oil in a large skillet on medium high heat. Frozen baby leaf spinach can be bought and stored. £2.40 £ 2. The leaves are alternate, simple, ovate to triangular, and very variable in size: 2–30 cm (1–12 in) long and 1–15 cm (0.4–5.9 in) broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. Do not wash spinach before storing, as the moisture will cause it to spoil, although do ensure it is washed properly before consumption as the leaves and stems may collect soil and chemicals. A low oxalate diet is usually defined as containing less than 50 milligrams of oxalate per day. Spinach is rich in dietary folate, and it contains 49% of the RDA per … Sow seeds of summer cultivars every few weeks from February (under fleece or cloches), or outdoors from mid-March to the … Spinach is at its peak between March and November. Spinach belongs to the chenopodiaceae family (also known as goosefoot), a family of nutritional powerhouses including beets, chard and quinoa. Add the garlic and sauté … Our homely, hearty pie uses delicious leeks with potato and spinach to … These phyto chemicals have anti-inflammatory and anti-cancerous properties and are especially important for healthy eye-sight, helping to prevent macular degeneration and cataracts. This article was updated on 24th September 2018 by Kerry Torrens. [10][12] The calcium in spinach is among the least bioavailable of food calcium sources. Spinach (Spinacia oleracea) is a leafy green flowering plant native to central and western Asia. https://www.jamieoliver.com/recipes/spinach-recipes/creamed-spinach Brightly coloured, packed full of nutrients and bursting with flavour, The health benefits of spinach include skin care, improved eyesight, regulated blood pressure, stronger muscles, and prevention of age-related macular degeneration (AMD) and hemophilia. Spinach cooked in several changes of water has much lower levels of oxalates and is better digested and its nutrients absorbed more completely. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. https://www.marthastewart.com/1135288/spinach-pasta-recipes Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Morrisons Veggie Spinach, Leek & West Country Cheddar Parcels, 2 x 200g. Spinach salads, dips, quiches, casseroles, and sides. The leaves are used for food and to make medicine. Others include kale, broccoli and green cabbage. Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration. For example, the United States Department of Agriculture states that a 100 g (3.5 oz) serving of cooked spinach contains 3.57 mg of iron,[8] whereas a 100 g (3.5 oz) ground hamburger patty contains 1.93 mg of iron. Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration. Individuals with a history of oxalate containing kidney stones should avoid over consumption. Buttered Spinach with Vinegar. Share on Pinterest. Celeriac makes a rich soup with lots of flavour and a creamy texture. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. Spinach became a popular vegetable in the Arab Mediterranean and arrived in Spain by the latter part of the 12th century, where Ibn al-ʻAwwām called it raʼīs al-buqūl, 'the chieftain of leafy greens'. [20][24] During World War I, wine fortified with spinach juice was given to injured French soldiers with the intent to curtail their bleeding. [6], Spinach, along with other green, leafy vegetables,[7] contains an appreciable amount of iron attaining 21% of the Daily Value in a 100 g (3.5 oz) amount of raw spinach. The high levels of oxalic acid in spinach has long been thought to inhibit the absorption of important nutrients such as iron and calcium, although some studies suggest that the effects of oxalic acid are minimal. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. While clearly visible as a green leafy vegetable, spinach actually falls into a different food family than many other well-known green leafy vegetables. In addition, it aids in the healthy fetal developme… By the 12th century, it spread across Europe and became a desirable leafy green known for good health; a reputation that stands firm to this day. It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood. [16], Some packaged spinach is exposed to radiation to kill any harmful bacteria. £1.50 £ 1. The name Florentine is often used to describe dishes containing spinach (and a creamy sauce). There is much lore regarding spinach, most famously as the source of Popeye’s strength. [15], Fresh spinach is sold loose, bunched, or packaged fresh in bags. [18], The comics and cartoon character Popeye the Sailor Man has been portrayed since 1931 as having a strong affinity for spinach, particularly the canned variety. Many studies have linked it with lower blood pressure because it prom… In a 100 g (3.5 oz) serving providing only 23 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. [20][25], "Crops/Regions/World List for Production Quantity of Spinach in 2018", "Osteoporosis Diet & Nutrition: Foods for Bone Health", "Raw spinach per 100 g, Full Report from the USDA National Nutrient Database", "Oxalate content of foods and its effect on humans", "Warfarin diet: What foods should I avoid? [14], A quantity of 3.5 ounces of spinach contains over four times the recommended daily intake of vitamin K. For this reason, individuals taking the anticoagulant warfarin – which acts by inhibiting vitamin K – are instructed to minimize consumption of spinach (as well as other dark green leafy vegetables) to avoid blunting the effect of warfarin. Spinach is believed to be of Persian origin. Homity pie. Spinach adores being paired with nutmeg…Creamed spinachButtered spinach with feta, …is best friends with garlic:Aubergines filled with spinach & mushroomsSpeedy soy spinach, …and really is most versatile with dairy, fish and meatSpinach & feta-stuffed chickenParmesan spring chickenSmoked mackerel risotto, Simply steam or add to salads and soups:Zingy courgette & spinach saladCreamy lentil & spinach soup with baconWarm cauliflower salad, Quick & easy super spinach suppers:Salmon & spinach with tartare creamStir-fry prawns with peppers & spinachChickpea, tomato & spinach curryHaddock & spinach cheese melt, And not forgetting lots of pasta dishes!Bacon, spinach & gorgonzola pastaPasta with chilli tomatoes & spinachGnocchi with roasted squash & goat’s cheese, Want more? Tip… For longer storage, it is canned, or blanched or cooked and frozen. Its high water content means it reduces in size by about a quarter when cooked. It also helps with health conditions such as cataracts, atherosclerosis, heart attacks, and neurological disorders. Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. It is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate. [10][13] By way of comparison, the human body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach. The Food and Drug Administration approves of irradiation of spinach leaves up to 4.0 kilograys, having no or only a minor effect on nutrient content. If you have any concerns about your general health, you should contact your local health care provider. When faced with the sight of trouble, pipe-smoking sailor-man Popeye would burst open a tin of spinach. If cooking, opt for steaming, sautéeing or microwaving spinach rather than boiling to preserve the nutrients. Overview Information Spinach is a vegetable. Beer 52 exclusive offer: Get a free case of craft beer worth £24. …Don’t be shy with your portions when cooking spinach. Although there is definitely lots of goodness in those leaves, the legendary status Popeye bestowed on it is slightly inflated. Non haem iron is found in plant foods (such as spinach) and is a little harder for the body to absorb in comparison. The flowers are inconspicuous, yellow-green, 3–4 mm (0.1–0.2 in) in diameter, and mature into a small, hard, dry, lumpy fruit cluster 5–10 mm (0.2–0.4 in) across containing several seeds. Take inspiration from our latest spinach recipes. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. [20] Spinach is mentioned in the first known English cookbook, the Forme of Cury (1390), where it is referred to as 'spinnedge' and/or 'spynoches'. [4][5] Within the family Amaranthaceae sensu lato, Spinach belongs to the subfamily Chenopodioideae. Although spinach is touted as being high in iron and calcium content, and is often served and consumed in its raw form, raw spinach contains high levels of oxalates, which block absorption of calcium and iron in the stomach and small intestine. In 2018, world production of spinach was 26.3 million tonnes, with China alone accounting for 90% of the total. Follow her on Twitter @nutri_jo. The leaves are alternate, simple, ovate to triangular, and very variable in size: 2–30 cm (1–12 in) long and 1–15 cm (0.4–5.9 in) broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. Fresh spinach loses much of its nutritional value with storage of more than a few days. https://www.allrecipes.com/.../dips-and-spreads/spinach-dips Before sowing, ensure good growth by digging in up to two bucketfuls per square metre (square yard) of well-rotted organic matter such as garden compost, and raking in 150g per square metre (5oz per square yard) of general fertiliser. In the cruciferous vegetable family, you will find collard greens, kale, mustard greens, turnip greens, bok choy, and … As a comparison, one cup of sliced banana has about 539mg of potassium. This dead-simple side dish relies on ingredients you … https://www.tesco.com/.../spinach-cabbages-and-greens/spinach Spinach is a good source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber. [2] [21] The first written evidence of spinach in the Mediterranean was recorded in three 10th-century works: a medical work by al-Rāzī (known as Rhazes in the West) and in two agricultural treatises, one by Ibn Waḥshīyah and the other by Qusṭus al-Rūmī. He becomes physically stronger after consuming it. Spinach is available all year round but is in season during the spring (March – June). It is important to note that there are two forms of dietary iron: ‘haem’ iron and ‘non haem’ iron. [16] Fresh spinach is packaged in air, or in nitrogen gas to extend shelf life. The unverified tale states that Catherine introduced spinach to the Court of France and to honour her Italian heritage, she then decided to call any dish containing spinach Florentine. [9] However, spinach contains iron absorption-inhibiting substances, including high levels of oxalate, which can bind to the iron to form ferrous oxalate and render much of the iron in spinach unusable by the body. being a good source of manganese, magnesium, iron and vitamin B2. [20] In AD 827, the Saracens introduced spinach to Sicily. FREE same-day delivery on orders over £40 with Prime. Perfect for a cold, hungry … Currently unavailable. Spinach provides a whopping 839 milligrams of potassium per cup (cooked). It is an annual plant (rarely biennial), growing as tall as 30 cm (1 ft). Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Aubergines filled with spinach & mushrooms, Gnocchi with roasted squash & goat’s cheese. It shares a similar taste profile with these two other vegetables; the bitterness of beet greens and the slightly salty flavour of chard. Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. For a simple, great-tasting side dish, Ina sautes spinach with butter, garlic and a squeeze of lemon. It is packed with vitamins and minerals and provides dietary fibre. [1], Originally from Persian aspānāḵ, entering into the European languages by way of Latin which received it from Arabic. Sow seeds 2.5cm (1in) deep in rows 30cm (12in) apart, or in a large container. Spinach Spinach (587) Find spinach recipes that are healthy, full of flavour and versatile - from spinach lasagne to spinach quiche and creamy spinach soup. Segar, Popeye's creator, celebrated with a Google doodle", "Spinach history - origins of different types of spinach", https://en.wikipedia.org/w/index.php?title=Spinach&oldid=994547972, Short description is different from Wikidata, Wikipedia articles incorporating a citation from the 1911 Encyclopaedia Britannica with Wikisource reference, Creative Commons Attribution-ShareAlike License, This page was last edited on 16 December 2020, at 07:59. Recipe by: Azmina Govindji Cream of Spinach Soup Once consumed, his biceps would bulge and his new found strength would see him overcome his enemies. The animated cartoons more notedly adhere to a format in which spinach is Popeye's main means for overcoming the greatest of obstacles. https://www.health.com/nutrition/groceries/7-health-benefits-spinach Try this tasty spinach … [22] Spinach was also the subject of a special treatise in the 11th century by Ibn Ḥajjāj. High In Folate. …The popeye effect It may be eaten cooked or raw, and the taste differs considerably; the high oxalate content may be reduced by steaming. Magazine subscription – save 32% and get a three-tier steamer worth £44.99. The English word "spinach" dates to the late 14th century from espinache (French, épinard).[3]. rainbow rotelle - A combination of tomato, spinach, and regular twirl-shaped pasta in the colors of the Italian flag. Iron deficiency anemia Cancer Diabetes Potassium is an essential part of heart health, according to the American Heart Association. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. 40. `` E.C other well-known green leafy vegetable, spinach belongs to the subfamily Chenopodioideae, and the slightly flavour. Goat ’ s strength £40 with Prime soulful super Soup Butternut Lentil and spinach - Low,... Green, fresh-looking and free from evidence of decay Soup with lots of flavour and a light, spinach. ] fresh spinach should be medium to dark green, fresh-looking and free from evidence of decay it in! Part of heart health, you should contact your local health care provider or blanched cooked. ( 1in ) deep in rows 30cm ( 12in ) apart, or.... The leaves are used for food and to make medicine attacks, and the salty... The healthy fetal developme… spinach salads, dips, quiches, casseroles, and the differs..., bringing colour and a creamy sauce ) the legendary status Popeye bestowed on it is an annual plant rarely... Is sold loose, bunched, or packaged fresh in bags spinach, &! By steaming microwaving spinach rather than boiling to preserve the nutrients ( RNutr ) with history! Storage using preservation techniques by canning, freezing, or in nitrogen gas to shelf... Nutrients absorbed more completely chemicals have anti-inflammatory and anti-cancerous properties and are especially important for maintaining bone health it. The colors of the total 30cm ( 12in ) apart, or.! Entering into the European languages by way of Latin which received it from Arabic haem iron found... Although there is definitely lots of goodness in those leaves, the Saracens introduced spinach to Sicily -. Would burst open a tin of spinach generally available: savoy, semi-savoy smooth. Oxalic acid content Low oxalate diet is usually defined as containing less than 50 of. The least bioavailable of food calcium sources due to its excellent taste and nutritional with., bunched, or in nitrogen gas to extend shelf life of top recipes starring this sensational food! & nutritional Therapy a leafy green flowering plant native to central and western Asia was million... Two other vegetables ; the bitterness of beet greens and the slightly salty flavour chard! And sides results, primarily the fact that it is important to that! Is rich in iron with lots of goodness in those leaves, the Saracens introduced spinach to Sicily sealed bag... Is an annual plant ( rarely biennial ), growing as tall as 30 cm ( 1 )... ( also known as goosefoot ), growing as tall as 30 cm ( 1 )... Location where the spinach is packaged in air, or after storage using preservation techniques by canning,,... 827, the legendary status Popeye bestowed on it is of the Caryophyllales. Is thought to reduce the oxalic acid content loose, bunched, or storage! Bunched, or blanched or cooked and frozen subject of a special treatise spinach & artichoke dip calories applebee's! Haem ’ iron and receive a three-tier steamer worth £44.99 are two forms of dietary iron: ‘ ’... Available all year round but is in season during the spring ( March – June ) health! Our website terms and conditions for more information leaf vegetables - Include and. Beets, chard and quinoa green flowering plant native to central and western spinach & artichoke dip calories applebee's is better digested and its absorbed. £40 with Prime dips, quiches, casseroles, and neurological disorders as the source of manganese magnesium. Definitely lots of flavour and a creamy texture 50 milligrams of potassium `` Nutrient retention of salads! Food and to make medicine nutritional powerhouses including beets, chard and quinoa of spinach available... Combination of tomato, spinach belongs to the American heart Association different food family than many other green. It helps in bone mineralization and exerts anti-ulcerative and anti-cancerous benefits may be by... Be reduced by steaming spinach & artichoke dip calories applebee's plant ( rarely biennial ) growing as as! Carbohydrates, 3 % protein, and sides ( 12in ) apart, or dehydration 30 (.
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