Spinach

Spinach is a versatile leafy green that features in just about every cuisine on the planet. First cultivated in Persia (now Iran), spinach was introduced to Europe by Arab traders during the 13th century.

Quick and easy to grow and cook, spinach's popularity soon spread throughout Europe. More recently, spinach was popularised by the cartoon character Popeye as a near-mythical source of great strength. Spinach marries well with dairy products, especially cheeses. In the Middle East and Greece it is often teamed with feta or haloumi, while Italians combine it with ricotta or parmesan.

Buying

Spinach grows all year round, with a peak season from March to November, so you should have no trouble buying it fresh. The stems should be fairly thin; coarse, thick ones indicate overgrown spinach, which may be leathery and bitter. When selecting English or baby spinach, look for rounded (rather than pointy) leaves that are intensely green and have a crisp, springy texture. Look for bunches of silverbeet with the smallest leaves (this means they're young). Leaves should not be withered or show excessive insect damage. Stems should be firm.

Storage

Store spinach, unwashed, in an airtight plastic bag in the refrigerator crisper for up to four days. If storing bunches, remove the tie holding the bunch together if it is cutting into the leaves or bruising the stalks. Spinach has a tendency to harbour dirt and grit, so remember to wash it well before using.

Nutrition

Spinach is a highly nutritious vegetable. Green pigments indicate the presence of antioxidant nutrients and phytochemicals such as beta-carotene, lutein and zeaxanthin - important for healthy eyes. Spinach is a good source of vitamins A, K and the B vitamin folate that promotes normal foetal development during pregnancy.

Varieties

English spinach, or true spinach, is often confused with silverbeet. Spinach, however, has a smaller, flatter leaf and green veins, as opposed to the white veins of silverbeet. Spinach is delicious raw, or blanched, chopped and served with butter as a side, or in frittatas, omelettes or pies.

Baby spinach is a flat-leaf green with soft, tender and mild-flavoured leaves. Usually sold pre-washed, baby spinach requires no advance preparation. It's perfect raw in salads, and can be added at the last minute to pasta dishes, stirred into soups, or used in any recipe requiring English spinach. Because the stems are so tender, there is no need to remove them.

Silverbeet is a close relative of spinach and beetroot, and is believed to have originated in the Mediterranean. Silverbeet is best cooked. Remove stalks, slice and use rinsed silverbeet in stir-fries, quiches or filo parcels with feta cheese. It can also be steamed, microwaved, sautéed or pureed and used in soups or as a side vegetable. Cook as briefly as possible to retain maximum nutrient content.

Related links

How to prepare silverbeet
Prepare silverbeet
Silver beet

Source

Super Food Ideas — April 2006 , Page 18

Author

Patricia Vieira