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Green dose of health

It has high nutritional value and makes a tasty snack when fried

A BUNCH A DAY Spinach is rich in iron

Spinach, which is native to central and southwestern Asia, is an annual plant. It grows up to one metre in height.

The leaves are alternate and different in size (about 3-30cm in length and 2-16 cm in breadth).

Normally, larger leaves grow at the base of the plant and smaller leaves at the centre of the stem.

The flowers are inconspicuous, yellow-green, 3-4 mm in diameter and mature into small, hard, dry, lumpy fruits, containing several seeds.

Despite its physical resemblance to leafy greens such as lettuce or kale, spinach is actually not related to either of these.

Varieties

There are older and modern varieties. While older varieties go to seed quickly in warm conditions, newer varieties grow rapidly but have less inclination to seed.

Savoy is a dark green variety with crinkly, curly leaves.

Semi Savoy is a hybrid with slightly crinkled leaves and is widely grown. Flat/smooth leaf spinach has broad, smooth leaves.

Medicinal properties

Spinach is a rich source of iron. A 100 gm of spinach contains 2.3 mg of iron compared to many a green vegetable which contains less then 1mg.

The larger portion of dietary iron, which is found in various food sources including spinach, is absorbed slowly. Again, absorption varies depending on the presence of binders such as fibres or enhancers like vitamin C.

Spinach also has a high calcium content, but the presence of oxalate in it binds with calcium, decreasing its absorption by the body.

Oxalate is a factor that contributes to gout and kidney stones.

Spinach is a rich source of folic acid, vitamin A, C and E.

Spinach has greater nutritional value, when it is fresh, steamed or quickly boiled. It is one of the cheapest vegetables, which provides the same amount of protein that one gets from an equal quantity of meat, fish, egg or chicken.

It is perishable, hence can be stored only for 10 to 14 days. The temperature should be close to 32 degree F because spinach wilts rapidly at a higher temperature.

Culinary use

The leaves, whether in a bunch or pre-packaged, should be washed thoroughly to remove sand. Cut off the roots before washing as most of the soil adheres to the roots.

Raw spinach is a great base for salads, whether on its own or blended with other greens. Steaming and sautéing are excellent ways to prepare spinach. Over boiling should be avoided because it significantly reduces the nutritional value.

Now for a recipe.

Dragon spinach

Ingredients

Spinach leaves (cleaned): 400 gm
Refined oil: 500 ml
Salt a pinch
Sugar a pinch
Black pepper powder: a pinch
Fresh red chilli (chopped): 15 gm
Fresh garlic (chopped): 10 gm
Fresh celery (chopped): 10 gm

Method: Clean, wash and cut spinach into juliennes.

Heat oil in a kadai, fry the spinach on medium heat till it is crisp. Strain the oil out.

Sprinkle the salt, sugar, pepper, chopped garlic, celery and chilli and carefully mix when the spinach is hot.

Serve hot garnished with fresh red chilli.

HRUDANANDA BEHERA

Sous Chef, Hip Asia, Taj Connemara, Chennai

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