Add versatile spinach to your shopping list for July.
This leafy green is a superstar in more ways than one! Pop-eye loved it and we love it too. Spinach is an excellent source of vitamin C, beta carotene, folate, vitamin B6, vitamin E, magnesium and potassium. It’s high in dietary fibre and also contains zeaxanthin and lutein, antioxidants that help to keep our eyes healthy.
Spinach is usually sold as English spinach (with quite large leaves and white stalks) or baby, with smaller leaves and a sweeter taste.
Choose fresh-looking, bright green leaves - they should feel slightly springy to touch. Avoid any wilted, yellowed or discoloured leaves.
It’s best to eat spinach as soon as possible after buying to retain the most nutrients. Store unwashed spinach in a plastic bag in the refrigerator for up to three days.
Trim the roots and wash the leaves. Use spinach raw in salads, or steam and use as a side. It’s great in omelettes, pastas, curries, stews, pies, quiches and more.
3 ways with spinach
Add spinach to an omelette for a nutritious, quick dinner. Use 2 eggs, a little ham, cherry tomatoes, green olives, a little reduced-fat feta and loads of spinach!
Add basil pesto, pine nuts, cooked chicken breast, rocket, baby spinach, sun-dried tomatoes and broccoli to cooked pasta. Top with parmesan.
Use baby spinach as the base for any salad. Top with roasted sweet potato, asparagus, tomatoes, a dash of balsamic vinaigrette, almonds and lean lamb slices.
Eye-deal! Spinach has antioxidants for eye health.