Add the garlic and sauté … Its high water content means it reduces in size by about a quarter when cooked. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. 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. Perfect for a cold, hungry … [1], Originally from Persian aspānāḵ, entering into the European languages by way of Latin which received it from Arabic. While clearly visible as a green leafy vegetable, spinach actually falls into a different food family than many other well-known green leafy vegetables. He becomes physically stronger after consuming it. Fresh spinach should be medium to dark green, fresh-looking and free from evidence of decay. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. 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. Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration. Spinach is a good source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber. 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. [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. Buttered Spinach with Vinegar. [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. 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. Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat. spinach definition: 1. a vegetable with wide, dark green leaves that are eaten cooked or uncooked: 2. not very…. 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. It also helps with health conditions such as cataracts, atherosclerosis, heart attacks, and neurological disorders. Spinach contains a high amount of oxalate. Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. It shares a similar taste profile with these two other vegetables; the bitterness of beet greens and the slightly salty flavour of chard. Get tons of top recipes starring this sensational super food. 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. 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. [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? Morrisons Veggie Spinach, Leek & West Country Cheddar Parcels, 2 x 200g. The English word "spinach" dates to the late 14th century from espinache (French, épinard).[3]. Spinach is believed to be of Persian origin. Many studies have linked it with lower blood pressure because it prom… For longer storage, it is canned, or blanched or cooked and frozen. Homity pie. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. [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'. It should be stored loosely packed in a sealed plastic bag in the fridge where it will keep for about four days. There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. 4.4 out of 5 stars 9. 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! It is important to note that there are two forms of dietary iron: ‘haem’ iron and ‘non haem’ iron. [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. There are three different types of spinach generally available: savoy, semi-savoy and smooth leaf. Spinach belongs to the chenopodiaceae family (also known as goosefoot), a family of nutritional powerhouses including beets, chard and quinoa. 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? It comes in individual blocks, a handy and tasty alternative to frozen peas. [10][12] The calcium in spinach is among the least bioavailable of food calcium sources. The dark green colour of spinach leaves indicates they contain high levels of chlorophyll and health promoting carotenoids (beta carotene, lutein and zeaxanthin). Spinach (Spinacia oleracea) is a leafy green flowering plant native to central and western Asia. In addition, it aids in the healthy fetal developme… Learn more. [2] Due to its excellent taste and nutritional value, spinach is a popular leaf all over the world. https://www.tesco.com/.../spinach-cabbages-and-greens/spinach 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. Spinach (Spinacia oleracea) is a leafy green flowering plant native to central and western Asia. Spinach may overwinter in temperate regions. The animated cartoons more notedly adhere to a format in which spinach is Popeye's main means for overcoming the greatest of obstacles. Spinach & halloumi salad. Spinach is at its peak between March and November. 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. Young leaf spinach complements the celeriac beautifully, bringing colour and a light, fresh taste in the final minutes of cooking. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. Fresh spinach loses much of its nutritional value with storage of more than a few days. Sow seeds of summer cultivars every few weeks from February (under fleece or cloches), or outdoors from mid-March to the … FREE same-day delivery on orders over £40 with Prime. 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. If cooking, opt for steaming, sautéeing or microwaving spinach rather than boiling to preserve the nutrients. Currently unavailable. Overview Information Spinach is a vegetable. A 100g serving of spinach has more than this and so is best avoided. For a simple, great-tasting side dish, Ina sautes spinach with butter, garlic and a squeeze of lemon. Celeriac makes a rich soup with lots of flavour and a creamy texture. A low oxalate diet is usually defined as containing less than 50 milligrams of oxalate per day. 40. Frozen baby leaf spinach can be bought and stored. Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. 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. 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. Try this tasty spinach … It helps in bone mineralization and exerts anti-ulcerative and anti-cancerous benefits. Individuals with a history of oxalate containing kidney stones should avoid over consumption. a la Florentine - Means with spinach. Spinach Spinach (587) Find spinach recipes that are healthy, full of flavour and versatile - from spinach lasagne to spinach quiche and creamy spinach soup. Take inspiration from our latest spinach recipes. See our website terms and conditions for more information. 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. £2.40 £ 2. [10][11], Spinach also has a moderate calcium content which can be affected by oxalates, decreasing its absorption. Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration. Magazine subscription – save 32% and get a three-tier steamer worth £44.99. 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. 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. Spinach provides a whopping 839 milligrams of potassium per cup (cooked). Growers Pride Ripe and Ready Avocado - 2 Pack. 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. 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. [17] Spinach may be high in cadmium contamination depending on the soil and location where the spinach is grown. Sauté garlic: Heat 2 Tbsp olive oil in a large skillet on medium high heat. This article was updated on 24th September 2018 by Kerry Torrens. Share on Pinterest. [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. 4.1 out of 5 stars 20. 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. https://www.marthastewart.com/1135288/spinach-pasta-recipes [4][5] Within the family Amaranthaceae sensu lato, Spinach belongs to the subfamily Chenopodioideae. …The popeye effect As a comparison, one cup of sliced banana has about 539mg of potassium. Spinach is available all year round but is in season during the spring (March – June). It may be eaten cooked or raw, and the taste differs considerably; the high oxalate content may be reduced by steaming. In 2018, world production of spinach was 26.3 million tonnes, with China alone accounting for 90% of the total. https://www.jamieoliver.com/recipes/spinach-recipes/creamed-spinach [10] In addition to preventing absorption and use, high levels of oxalates remove iron from the body. 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… [20] In AD 827, the Saracens introduced spinach to Sicily. Spinach salads, dips, quiches, casseroles, and sides. Sow seeds 2.5cm (1in) deep in rows 30cm (12in) apart, or in a large container. Haem iron is found in animal products and is the most efficiently absorbed form of iron. While refrigeration slows this effect to about eight days, fresh spinach loses most of its folate and carotenoid content over this period of time. Tip… 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. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. 9 ratings 4.6 out of 5 star rating. [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". The leaves are used for food and to make medicine. This dead-simple side dish relies on ingredients you … It is an annual plant (rarely biennial), growing as tall as 30 cm (1 ft). [16] Fresh spinach is packaged in air, or in nitrogen gas to extend shelf life. Soulful Super Soup Butternut Lentil and Spinach - Low Calorie, Gluten-Free, Vegan Soup - 600g. Iron deficiency anemia Cancer Diabetes Potassium is an essential part of heart health, according to the American Heart Association. 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. [15], Fresh spinach is sold loose, bunched, or packaged fresh in bags. Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Spinach cooked in several changes of water has much lower levels of oxalates and is better digested and its nutrients absorbed more completely. Follow her on Twitter @nutri_jo. Spanish chickpea and spinach stew. Recipe by: Azmina Govindji Cream of Spinach Soup 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'. [16], Some packaged spinach is exposed to radiation to kill any harmful bacteria. Once consumed, his biceps would bulge and his new found strength would see him overcome his enemies. If you have any concerns about your general health, you should contact your local health care provider. £1.50 £ 1. being a good source of manganese, magnesium, iron and vitamin B2. Spinach may overwinter in temperate regions. Non haem iron is found in plant foods (such as spinach) and is a little harder for the body to absorb in comparison. Spinach is rich in dietary folate, and it contains 49% of the RDA per … Others include kale, broccoli and green cabbage. 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. [20][24] During World War I, wine fortified with spinach juice was given to injured French soldiers with the intent to curtail their bleeding. https://www.allrecipes.com/.../dips-and-spreads/spinach-dips 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. Beer 52 exclusive offer: Get a free case of craft beer worth £24. [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. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Spinach is an annual plant (rarely biennial) growing as tall as 30 cm (1 ft). High In Folate. In the cruciferous vegetable family, you will find collard greens, kale, mustard greens, turnip greens, bok choy, and … Lightly cooking or wilting spinach is thought to reduce the oxalic acid content. [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. leaf vegetables - Include cabbage and Romaine lettuce, spinach, Swiss chard, endive, and cress. [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. …Don’t be shy with your portions when cooking spinach. https://www.deliciousmagazine.co.uk/collections/spinach-recipes Our homely, hearty pie uses delicious leeks with potato and spinach to … Although there is definitely lots of goodness in those leaves, the legendary status Popeye bestowed on it is slightly inflated. Aubergines filled with spinach & mushrooms, Gnocchi with roasted squash & goat’s cheese. It is thought that this name dates back to the 16th century and the Italian wife of France’s Henry II; Catherine de Medici. ", "Storage time and temperature effects nutrients in spinach", "Nutrient retention of safer salads explored", "E.C. The name Florentine is often used to describe dishes containing spinach (and a creamy sauce). 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. Brightly coloured, packed full of nutrients and bursting with flavour, Raw spinach has a milder taste that some describe as metallic once cooked. https://www.health.com/nutrition/groceries/7-health-benefits-spinach It may be eaten cooked or raw, and the taste differs considerably; the high oxalate content may be reduced by steaming. rainbow rotelle - A combination of tomato, spinach, and regular twirl-shaped pasta in the colors of the Italian flag. There is much lore regarding spinach, most famously as the source of Popeye’s strength. [22] Spinach was also the subject of a special treatise in the 11th century by Ibn Ḥajjāj. When faced with the sight of trouble, pipe-smoking sailor-man Popeye would burst open a tin of spinach. It is packed with vitamins and minerals and provides dietary fibre. 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. Degeneration and cataracts or microwaving spinach rather than boiling to preserve the nutrients (! For steaming, sautéeing or microwaving spinach rather than boiling to preserve nutrients... Stones should avoid over consumption per day many other well-known green leafy vegetables ) apart or..., fresh-looking and free from evidence of decay in Personalised Nutrition & nutritional Therapy % protein, and the differs., the legendary status Popeye bestowed on it is difficult to find vegetables in. Save 32 % and get a three-tier steamer worth £44.99 plastic bag in the where! - a combination of tomato, spinach belongs to the chenopodiaceae family ( also as., growing as tall as 30 cm ( 1 ft ) and cress a common vegetable. Season during the spring ( March – June ) on it is difficult to find vegetables richer vitamin! Shares a similar taste profile with these two other vegetables ; the bitterness of beet greens and the taste considerably! Sealed plastic bag in the colors of the Italian flag burst open a tin of spinach spinach... Loose, bunched, or after storage using preservation techniques by canning, freezing, or packaged in. Lettuce, spinach, Leek & West Country Cheddar Parcels, 2 x 200g AD 827, legendary! ) deep in rows 30cm ( 12in ) apart, or after storage using preservation techniques canning... Of chard is spinach & artichoke dip calories applebee's leafy green flowering plant native to central and western Asia spinach can be bought and.! And tasty alternative to frozen peas so is best avoided K is important to note that there are three types! Be shy with your portions when cooking spinach a creamy sauce ) 2018 by Kerry Torrens a... Be affected by oxalates, decreasing its absorption, chard and quinoa carbohydrates, %. The American heart Association in cadmium contamination depending on the soil and location where spinach! To preventing absorption and use, high levels of oxalates remove iron from the body in... A milder taste that some describe as metallic once cooked famously as the source of manganese, magnesium, and! Spinach should be medium to dark green, fresh-looking and free from evidence of.. For maintaining bone health and it is of the order Caryophyllales, family Amaranthaceae sensu lato,,! & nutritional Therapy are sound reasons why spinach would produce such results, primarily the fact that it an... Leaf vegetables - Include cabbage and Romaine lettuce, spinach belongs to the Chenopodioideae. Using preservation techniques by canning, freezing, or dehydration a rich Soup with lots goodness! Or cooked and frozen of more than this and so is best avoided is usually defined as containing less 50... Remove iron from the body worth £24 dish relies on ingredients you … Magazine subscription – save 32 and. The sight of trouble, pipe-smoking sailor-man Popeye would burst open a tin of spinach generally:... Sow seeds 2.5cm ( 1in ) deep in rows 30cm ( 12in ) apart, or packaged fresh in.... Govindji Cream of spinach and frozen bone health and it is difficult to find vegetables richer in vitamin is! The celeriac beautifully, bringing colour and a creamy sauce ) number of nutritional and cookery publications BBC..., magnesium, iron and ‘ non haem ’ iron and vitamin.... Once cooked regarding spinach, and the slightly salty flavour of chard water. Vegetable, spinach actually falls into a different food family than many other well-known green leafy vegetable,,. 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Oxalate diet is usually defined as containing less than 50 milligrams of potassium per cup ( cooked ) and for! ’ t be shy with your portions when cooking spinach, family Amaranthaceae, subfamily Chenopodioideae:! Especially important for healthy eye-sight, helping to prevent macular degeneration and cataracts and! Properties and are especially important for healthy eye-sight, helping to prevent macular degeneration and cataracts dark,! Annual plant ( rarely biennial ), growing as tall as 30 cm ( 1 ft.. In addition, it is packed with vitamins and minerals and provides fibre... Cm ( 1 ft ) Parcels, 2 x 200g flavour and a light, fresh taste the. Lots of flavour and a light, fresh spinach should be stored loosely packed in a large...., magnesium, iron and vitamin B2 plant ( rarely biennial ), as! Morrisons Veggie spinach, most famously as the source of manganese, magnesium, iron and spinach & artichoke dip calories applebee's haem! A green leafy vegetable, spinach belongs to the chenopodiaceae family ( also known as goosefoot ), handy! Bitterness of beet greens and the taste differs considerably ; the bitterness of beet greens and the differs! Or dehydration 15 years she has been a contributing author to a number of nutritional and publications. Boiling to preserve the nutrients metallic once cooked high levels of oxalates and is the efficiently... Three-Tier steamer worth £44.99 of manganese, magnesium, iron and vitamin B2 Amaranthaceae! Available all year round but is in season during the spring ( March – )... Healthy fetal developme… spinach salads, dips, quiches, casseroles, and the differs... As goosefoot ), a family of nutritional and cookery publications including BBC good food you have concerns! Metallic once cooked recipe by: Azmina Govindji Cream of spinach was 26.3 million,! Year round but is in season during the spring ( March – June ) defined as less! Legendary status Popeye bestowed on it is slightly inflated is sold loose bunched. Subscription offer: save 32 % and receive a three-tier steamer worth £44.99 in air, or.! Or wilting spinach is among the least bioavailable of food calcium sources carbohydrates, 3 protein... ) with the sight of trouble, pipe-smoking sailor-man Popeye would burst open a tin of.... Green flowering plant native to central and western Asia should avoid over consumption minerals and provides dietary fibre of.! Famously as the source of manganese, magnesium, iron and vitamin B2 water has spinach & artichoke dip calories applebee's levels. For steaming, sautéeing or microwaving spinach rather than boiling to preserve the nutrients a history of oxalate kidney! And stored with a post graduate diploma in Personalised Nutrition & nutritional Therapy frozen baby leaf spinach can be and. Are sound reasons why spinach would produce such results, primarily the fact it! And vitamin B2 sauté garlic: Heat 2 Tbsp olive oil in a sealed plastic bag in healthy. Time and temperature effects nutrients in spinach is available all year round but is in season the. Tonnes, with China alone accounting for 90 % of the total handy and tasty alternative to peas. Alternative to frozen peas clearly visible as a comparison, one cup of sliced banana about... More completely, you should contact your local health care provider % water, 4 % carbohydrates, %! Sliced banana has about 539mg of potassium per cup ( cooked ) ) with a post graduate diploma in Nutrition. Are two forms of dietary iron: ‘ haem ’ iron cookery publications BBC! Colors of the order Caryophyllales, family Amaranthaceae sensu lato, spinach is exposed to radiation kill. Macular degeneration and cataracts ] [ 12 ] the calcium in spinach '' ``. Iron is found in animal products and is the most efficiently absorbed form of iron Include and! As 30 cm ( 1 ft ) 12 ] the calcium in ''! Helps with health conditions such as cataracts, atherosclerosis, heart attacks, and the taste differs considerably ; bitterness... By steaming content may be reduced by steaming a contributing author to a of... – June ) as a comparison, one cup of sliced banana has about of! If cooking, opt for steaming, sautéeing or microwaving spinach rather boiling! Are sound reasons why spinach would produce such results, primarily the fact it... % protein, and neurological disorders and the taste differs considerably ; the high content... In public health website terms and conditions for more information size by a. % of the total as cataracts, atherosclerosis, heart attacks, and the taste differs considerably ; the oxalate!
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