Spinach

Recipes

Posted on November 28, 2013 by Jenny Cromack

It’s literally overflowing with nutrients, minerals and antioxidants with significant levels of iron, calcium and lutein. it is an excellent food source of both vitamin A and vitamin K. Vitamin A plays an important role in eye health, embryonic development and immune function. Vitamin K is important for maintaining bone health, and well as general well-being.

If its good enough for popeye !

Spinach with onions & pine nuts

Kcal 203, Protein 7, Carbs 9 fat  16, Sat 4g

Serves 6-8
Ingredients Process
  • 1 tbsp olive oil
  • 2 large onions, thinly sliced
  • 20g  butter
  • 50g pine nuts
  • 2 garlic cloves, crushed
  • grating of nutmeg
  • 1 tbsp sherry vinegar
  • 2 x 500g bags spinach

 
  1.  Heat the oil in a large, deep pan. Add the onions, cover, then gently fry for 15 mins until soft and almost transparent. Add the butter and pine nuts, turn up the heat, then fry for 5 mins more or until the onions are dark golden. Stir in the garlic, grate in a little nutmeg, then fry for 1 min. Splash in vinegar.
  2. Meanwhile, heat the largest pan you have until very hot. Throw in half the spinach, cover for 20 secs, then stir until just wilted. Tip into a colander set over a bowl, then repeat with the second bag of spinach.
  3. To serve, toss the cooked spinach into onion mix and season.

 

Spinach with raisins & pine nuts 

Kcal  103, Protein 3g, Carbs 5g, fat 8g, Sat 1g,

Serves 6
Ingredients Process
  • 2 tbsp olive oil
  • 2 rounded tbsp pine nuts
  • 2 rounded tbsp raisins
  • 500g baby spinach leaves
  • 2 tsp balsamic vinegar

 

 1. Heat the oil in a large pan, add the pine nuts and fry until golden. Add the raisins and fry briefly, then add the spinach leaves and turn in the pan over a fairly high heat until the leaves are just wilted. Sprinkle in the balsamic and seasoning, warm through and serve straight away.

 

Spinach, fennel & apples

102 kcalories, protein 4g, carbohydrate 9g, fat 5g, saturated fat 1g,

Serves 6
Ingredients Process
  • 2 tbsp olive oil
  • 500g spinach
  • 1 fennel bulb, finely sliced (reserve the fronds)
  • 2 green apples, finely sliced or cut into matchsticks
  • juice ½ lemon

 
  1. Heat the oil in a wok or a large pan. Add the spring greens, fennel and apples, season and stir-fry for 2-3 mins to wilt the veg. Add the lemon juice and cook for 1 min more until everything is cooked but still has a nice bite. Sprinkle with the reserved fronds and serve straight away.