We've seen him on TV. Whenever there's a damsel in distress, he immediately relys on his secret weapon to rescue his girl. This may be just a comic character but there is always a reason why your mother encouraged you to eat your greens. Popeye took his daily dose of his favourite food, spinach, so he could boast of his muscular strength. We should be as smart as Popeye and eat more spinach in our diets.
Spinach has many health benefits
and nutritional properties, yet it seems to be one of the most difficult vegetables to serve to picky children and adults. This slightly intimidating vegetable can be delicious if cooked in ways to allow you to get the most out of your greens.
The history of spinach dates back to fourth-century Persia when it made its way to China and Europe before arriving in the United States, now one of the vegetable's largest producers. Popular a la Florentine dishes pay tribute to spinach's royal heritage as the favourite vegetable of Catherine de Medici.
# Health benefits of spinach
Popeye may have gained more benefit from spinach than just pumping up instant muscles. The bright green leafy vegetable also helped him fight off osteoporosis, heart disease, arthritis and several types of cancer. Spinach is also packed with vitamins, minerals, fibre, and antioxidants - ranking third behind garlic and another kale, another green.
In general, spinach is extremely beneficial to one's health for the following reasons:
Prevents eye disease: Spinach is good for eye disease, protecting against age-related macular degeneration (AMD), an eye disease affecting elderly people. Years of exposure to sunlight can damage the centre of your eye's retina, leading to macular degeneration and blindness.
Spinach has a detoxifying effect.
Cures gum diseases.
Cures anaemia.
Spinach is useful in the fight against cancer.
Thirteen different flavanoids that function as antioxidants and anti-cancer agents are found in spinach, Researchers have created specialised spinach extracts to use in controlled studies where they have been found to slow down cell division in stomach cancer cells, reduce skin cancers and reduce the incidence of breast, ovarian and prostate cancers.
Consuming spinach contributes to reduced risk of cardiovascular diseases.
Calcium in spinach prevents osteoporosis. Spinach also contains other bone-building nutrients such as calcium and magnesium.
Spinach gives a boost of energy with a high dosage of iron. However, spinach contains a chemical called oxalic acid, which binds with iron and calcium and reduces the amount your body can take in of these minerals. To improve iron absorption, eat your spinach with vitamin C-rich foods such as orange juice, tomatoes and citrus fruit.
# Selecting and storing spinach
Spinach is a leafy vegetable with oval leaves. Baby spinach leaves are tender and do not have the strong taste for which spinach is renowned, which is a result of the oxalic acids found in it.
1. Look for leaves that are deep green and vibrant.
2. Select spinach with small stems, indication that it is young, sweet and tender.
3. Avoid any signs of bruising or yellowing.
4. Leaves should look fresh and tender without a wilt in sight.
5. A slimy coating on the leaves could be an indication of decay and this should be avoided at all costs.
Keeping spinach fresh
1. On reaching home, pull off the leaves and wash them well. Leaves and stems tend to collect sand and soil.
2. Let them sit out on paper towels. Do not pack them with any moisture as this could result in decay.
3. Store the spinach in a airtight plastic bag or plastic container with a few paper towels and put them in the crisper section of the refrigerator. This will keep spinach fresh for five days and since they are already washed and cut they make for a quick and easy meal.
# Cooking
Spinach is best eaten raw or lightly cooked, having washed it and shaken it dry without adding any water. Cooking destroys some of the nutritional value of spinach, but also makes some of the nutrients more available, so you may alternate between cooked and fresh spinach.
Regular spinach is best enjoyed by quick steaming to make it more palatable by coaxing some sweetness from it. If you are steaming spinach ahead of time, do not keep it in the refrigerator to store as it will not keep well. Freeze it and just reheat in the microwave or a pan of boiling water when ready to use.
# Antioxidants
Spinach is a member of the brassica family and is an exceptionally nutritious food. Packed with large amounts of the antioxidant beta-carotene, as well as the even more powerful carotenoids - lutein and zeaxanthin - spinach has strong and proven anti-cancer benefits. According to WebMD Magazine, in an article, 'Pump Up Your Diet with Spinach', by Andrea Gabrick, spinach is good for your body and low in calories.
Calories in spinach: 4oz/100g = 25 calories
# Getting kids on board
To get children to eat greens, puree or hide them in a dish they will most likely enjoy. Ideas include:
# Filling tarts with spinach, cheese and onions.
# Chopped spinach can be boiled and added to hamburger meat.
# Make a spinach lasagne so the sauce and cheese hides all that green goodness.
# Purée spinach and put it in a brownie mix.
# Heart-friendly
For cardiovascular protection, few foods compare to spinach in their number of beneficial nutrients. Spinach is rich in vitamins C and A. These two nutrients are antioxidants that work to reduce the amount of free radicals in the body. They prevent cholesterol from oxidising, building up and blocking blood vessels. Blocked arteries and vessels can lead to heart attacks or strokes.
# Fountain of youth
Vitamin K is found in spinach and studies show that vitamin K can improve bone density and lower the risk of hip fracture, according to Katherine Tucker, PhD, director of nutritional epidemiology at the Friedman School of Nutrition Science and Policy at Tufts University in Boston. As a primary source of vitamin K, one cup of fresh spinach supplies more than one and a half times your daily requirement.
Spinach contains plant chemicals called polyphenols, which keep you quick-witted. Polyphenols stimulate signals between cells, encouraging them to communicate and enhance memory. A study done by the Chicago Health and Ageing Project found that by eating three servings of green leafy vegetables each day, you could slow mental decline caused by ageing by 40 per cent.
# Bodybuilding
In Popeye's cartoons, his biceps grew quickly after eating spinach and he became a superhero. While it may seem comical, scientists have proven that eating spinach really contributes to muscle growth and that spinach does have that steroid effect. As such, spinach is recommended as part of the daily diet of bodybuilders. According to laboratory tests, eating spinach increases the manufacture of muscle protein by 20 per cent due to a steroid chemical it contains. Consuming at least one kilogram of spinach daily can boost your muscle power.
# Spinach Lasagne with Chicken
Ingredients
35 min; 10 min prep
9 lasagna noodles (2-inch)
1lb shredded chicken
1 cup shredded cabbage
2 cups diced tomatoes with basil, oregano and garlic
2 (8oz) cans tomato sauce
2 cups fresh spinach
2 cups shredded Cheddar cheese
11/2 cups shredded mozzarella cheese
Salt and pepper
Method
1. Preheat oven to 350F.
2. Cook and shred chicken.
3. In large skillet, mix shredded chicken, cabbage, diced tomatoes and tomato sauce. Heat until warm (and cabbage is still firm). Salt and pepper to taste.
4. Cook lasagne noodles according to package directions.
5. Mix spinach with cheddar cheese.
6. In large casserole dish, start with three noodles, 1/3 of spinach mix, 1/3 of chicken mix, 1/3 of mozzarella cheese. Repeat these layers two more times.
7. Cook at 350°F for 25-30 minutes or until heated through.
Serves 6-8
- Recipe from Recipezaar
# Fillet of Snapper with Spinach and Tomatoes
Ingredients
12 cups spinach (11/4lb), trimmed and washed thoroughly
2 cloves garlic, minced
1/4 tsp salt
Freshly ground pepper to taste
1lb snapper fillets, divided into 4 portions
4 small plum tomatoes, sliced
Method
1. Preheat oven to 400°F.
2. Put spinach, with water still clinging to its leaves, into a large pot. Cover and steam the spinach over medium-high heat, stirring occasionally, until just wilted, about five minutes. Drain and when cool enough to handle, press out excess liquid. Chop and place in a small bowl. Stir in garlic. Season with salt and pepper.
3. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning). Generously coat the top piece with cooking oil. Place one snapper over the spinach and arrange tomato slices over the snapper. Season with salt and pepper.
4. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining ingredients.
5. Place the packets on a baking sheet. Bake the packets until the fish is cooked through and the vegetables are just tender, 10-12 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents on to plates.
Makes four servings.
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