All About Spinach: Cooking Methods, Benefits, and a Selection of the Best Recipes

The health benefits of spinach

• It is a low-calorie product

How to use spinach: popular ways

• Fresh - in salads and smoothies
• Boiled - for soups and purees
• Fried - as a side dish or pie filling
• Baked - used in lasagna, casseroles, omelettes
• In combination with meat, fish, cheeses

The best spinach recipes

• 1. Fresh spinach salad with egg and cheese
• Fresh spinach - 100 g
• Boiled egg - 1 pc.
• Feta or feta cheese - 50 g
• Cherry tomatoes - 5-6 pcs.
• Olive oil, lemon juice, salt, pepper
• Wash the spinach, dry it and tear it with your hands.
• Cut the egg and tomatoes.
• Mix all ingredients, season with oil and lemon juice.
• 2. Omelette with spinach and cheese
• Eggs - 3 pcs.
• Fresh or frozen spinach - 70-100 g
• Milk - 30 ml
• Grated cheese - 40 g
• Salt, pepper, butter
• Lightly fry the spinach in butter for 2-3 minutes.
• Beat eggs with milk, salt and pepper.
• Pour the mixture over the spinach and sprinkle with cheese.
• Cook covered until the omelette is ready.
• 3. Green smoothie with spinach
• Fresh spinach - 50 g
• Banana - 1 pc.
• Apple - 1 pc.
• Kefir or yogurt - 200 ml
• Honey - to taste
• Place all ingredients in a blender bowl.
• Beat until smooth.
• Serve chilled.
• 4. Cream of spinach soup
• Spinach - 200 g
• Potatoes - 2 pcs.
• Onion - 1 pc.
• Garlic - 1 clove
• Vegetable broth - 500 ml
• Cream - 100 ml
• Salt, pepper, nutmeg
• Fry the onion and garlic, add chopped potatoes and broth, cook for 10 minutes.
• Add spinach and cook for another 3-5 minutes.
• Blend the soup, add cream and spices.
• Heat without bringing to a boil and serve.
• 5. Spinach filling for pies and rolls
• Spinach - 200 g
• Cottage cheese - 150 g
• Egg - 1 pc.
• Salt, pepper, spices
• Fry the spinach for 2-3 minutes or defrost it.
• Mix with cottage cheese, egg and spices.
• Use as a filling for baked goods.

Tips for eating and storing spinach

• Spinach can be eaten raw, but don't overdo it - it contains a lot of oxalic acid.
• To preserve maximum benefits, heat treatment should be short.
• Frozen spinach is convenient to use in hot dishes; it does not need to be defrosted.
• Store fresh spinach in the refrigerator for no more than 3-4 days, and frozen spinach for up to 6 months.
• Wash spinach leaves thoroughly before using.

Frequently Asked Questions About Spinach

• Can you eat spinach raw?
• Yes, spinach is great for salads and smoothies, but it is not recommended to consume it in very large quantities due to its oxalic acid content.
• How to reduce oxalic acid content?
• Blanch the spinach in boiling water for 1-2 minutes - this will reduce the acidity and make the flavor milder.
• What are the health benefits of spinach?
• It is rich in iron, vitamins A, C, K, antioxidants, strengthens the immune system and maintains eye health.
• Can you freeze spinach?
• Yes, spinach freezes well. It's best to rinse and dry the leaves first.
• What goes best with spinach?
• With eggs, cheeses, cream, fish, chicken, potatoes, mushrooms and nuts.