Introduced to Europe a little before the year 1000 by the Arabs, spinach is native to Asia Minor and the Caucasus. Long considered “the herb of Lent”, it was Catherine de Medici who popularized it in the 16th century, hence the many spinach-based dishes called “Florentine style”.
Almost zero calories and yet a good content of vitamins, including vitamin K1, a version of vitamin K which prevents osteoporosis fractures and vitamin B9 which improves mood: spinach is not lacking in health benefits. .nor ideas to be prepared. April, May and June are the 3 favorite months to consume the crunchy leaves of this vegetable, packed with vitamins and minerals. In addition, it is rich in fiber (2.37 g / 100 g), which makes it a perfect anti-constipation food for our transit.
His CV : Raw or cooked, spinach is rich in protein (2.62 g/100 g) but also in vitamin B9 (207 ų g/100 g vs 125 g/100 g), in vitamin C (41.1 mg/100 g) and vitamin E (2.4 mg/100 g). In terms of minerals and trace elements, it provides manganese (1.3 mg/100 g vs 0.41 mg/100 g), iron (3.61 mg/100 g vs 2.14 mg/100 g) and potassium (504 mg/100 g vs 390 mg/100 g). Raw, it is one of the green vegetables that contains the most polyphenols (119.27mg/100g).
raw version : add young shoots to your green salads and sandwiches (like lamb’s lettuce)… and even to your juices made in the centrifuge.
Baked version : slip the spinach leaves into omelettes, soufflés, quiches, soups, curries, pasta or vegetable gratins. You will see that they go with everything.
To know : Like salad and other vegetables, it is better to choose your spinach leaves in an organic store, because they can contain many pesticides. However, be careful not to soak the leaves too long in water when cleaning them as vitamin C is water soluble.
Read also :
- 8 recipes for slimming sauces and dressings
- 20 light recipes to make with the family
- 15 recipes to celebrate the raw vegetable season