Spinach

This is November’s product of the month.

Here are some key points:

1. Origin and History
   – Spinach originated in ancient Persia (modern-day Iran and neighboring countries) and spread to China and Europe in the early medieval period.
   – It was introduced to Europe in the 10th century, and by the 16th century, it became popular in various cuisines.
   – Today, it’s a staple in cuisines worldwide, from Mediterranean and Indian to Japanese and American dishes.
   
   
2. Varieties of Spinach
   – Savoy Spinach: Dark green with curly, crinkly leaves; hardy and often used in cooking due to its texture.
   – Flat or Smooth-Leaf Spinach: Broad, smooth leaves that are easier to clean; commonly used in canned and frozen spinach products.
   – Baby Spinach: Young, tender leaves, perfect for salads and light sautéing; sweeter than mature spinach.
   – New Zealand Spinach: New Zealand spinach is a warm season vegetable that grows well in hot weather and dry conditions.
   
   
3. Nutritional Profile
   – Low in Calories: Spinach is low in calories but nutrient-dense, with about 23 calories per 100 grams.
   – High in Vitamins and Minerals: Rich in vitamin K, vitamin A (from beta-carotene), vitamin C, folate, magnesium, iron, and calcium.
   – Antioxidants: Contains antioxidants like lutein, zeaxanthin, and beta-carotene, which help reduce oxidative stress.
   – Fiber: Good source of fiber, promoting healthy digestion.
   
   
4. Health Benefits
   – Eye Health: Lutein and zeaxanthin in spinach are essential for eye health, potentially reducing the risk of macular degeneration and cataracts.
   – Bone Health: High levels of vitamin K and calcium support bone density and strength.
   – Heart Health: Antioxidants, nitrates, and fiber in spinach can help reduce blood pressure, improve blood flow, and lower cholesterol.
   – Anti-inflammatory Properties: Compounds in spinach help reduce inflammation, potentially protecting against conditions like arthritis.
   – Blood Sugar Control: Contains alpha-lipoic acid, which can help moderate blood sugar levels by improving insulin sensitivity.
   
   
5. Culinary Uses
   – Raw: Commonly used in salads and smoothies for a fresh, slightly sweet flavor.
   – Cooked: Sautéed, steamed, or added to soups, stews, and sauces. Cooking spinach can intensify its flavor and increase nutrient absorption of certain compounds, like iron.
   – Blended: Spinach is frequently added to smoothies and juices for a nutrient boost without significantly altering flavor.
   – Baked: Used in quiches, pastries, and casseroles.
   
   
6. Storage and Shelf Life
   – Refrigeration: Store spinach in a cool, dry environment, ideally in the crisper drawer wrapped in a paper towel to absorb moisture.
   – Freezing: Spinach can be blanched and frozen for longer storage, often in soups and stews after thawing.
   – Shelf Life: Fresh spinach lasts about 5–7 days in the fridge; frozen spinach can last up to a year.
   
   
7. Growing Spinach
   – Climate: Spinach thrives in cool weather; it’s a popular spring and fall crop.
   – Soil: Prefers well-drained, nutrient-rich soil with a neutral to slightly alkaline pH.
   – Planting: Spinach seeds can be sown directly into the soil and require minimal maintenance once established.
   
   
8. Cautions
   – Oxalates: Spinach is high in oxalates, which can bind with calcium and form kidney stones in susceptible individuals.
   – Pesticide Residue: As a delicate green, spinach is often sprayed with pesticides and is recommended to be washed thoroughly.
   – Interactions: People on blood thinners should monitor their spinach intake due to its high vitamin K content, which affects blood clotting.
   
   
9. Fun Facts
   – “Popeye Effect”: The character Popeye popularized spinach as a muscle-boosting food due to its iron content, although the idea originated from a mistaken exaggeration of spinach’s iron levels.
   – Spinach Day: Celebrated on March 26 in the U.S. to honor this nutritious green.
   

Spinach is nutritious, versatile, and relatively easy to grow, making it a popular choice for health-conscious cooks and gardeners alike!

RECIPE

Spinach “Esparregado” (for vegan options below*)

• Spinaches – 400 gr
• Olive oil – 20ml
• Flour – 1 tablespoon
• Milk – 80ml
• Garlic – 2 cloves
• Pepper – 1 pinch
• Salt – 1 pinch
  

PREPARATION METHOD:

1. Boil the spinach with a little water (if it’s frozen, defrost it first and cook it) and remove the water at the end.
2. Heat the olive oil in a frying pan. Add the chopped garlic and fry lightly.
3. Add the spinach and cook for 2-3 minutes.
4. First add the milk little by little and keep stirring. Then add the flour and stir too.
5. At the end, season with salt and pepper to your taste.

* VEGAN: You can replace the flour with corn starch or oat flour, and the milk any variety of vegetable milk (soy, almond, oat…) as long as it is unsweetened.

TO KNOW:

Esparregado is a typical dish in Portuguese and Spanish cuisine. The name “esparregado” comes from the Spanish word “espárrago”, which means asparagus. This is because the original dish was made with asparagus instead of spinach.

The most typical in Portuguese cuisine is made with spinach. But you can also make it with turnip greens, asparagus, peas… which can be boiled or sautéed with garlic and olive oil. Then a mixture of milk and flour is added until it thickens.