Spinach - what it is, beneficial properties, composition, calorie content and how to eat it correctly. Mysterious spinach - vitamin greens with benefits for the daily diet

Spinach amazes not only with the number of its beneficial properties, but also with the methods of preparation. Spinach (lat. Spinacia oleracea) is an annual herbaceous plant with oval leaves that are eaten. It belongs to the Amaranth family. Leaf surface varies from smooth to rough, the leaf itself can be curved and may resemble sorrel in appearance. The smell is neutral. Spinach grows up to 50 cm in height. It sprouts quickly and is easy to care for. It was brought to Russia about 200 years ago; its homeland is considered to be the Middle East, namely Persia.

Photo

In the photo below you can see what fresh spinach looks like:

Spinach has a distinct herbal flavor, it resembles sorrel, but there is no sourness. This plant itself is neither a spice nor an astringent. The taste of spinach is revealed when it is cooked with meat, fish, in soups and salads; it goes well with eggs and is suitable as an ingredient for filling pies.

How to properly use fresh leaves for food?

Remember that fresh spinach does not last long and quickly loses its properties.

Most often added to salads, juice or smoothies. For cosmetic purposes, you can wipe your face with freshly squeezed juice for elasticity and firmness. When cooked, spinach loses much of its antioxidant properties for which it is so famous.

Do I need to do any processing before cooking?

Leaves should be washed thoroughly before use.. Yellow, weak or limp leaves should be separated and discarded. Cut off the stems - they don't taste very good, leave only the round leaves. Even if the package says that the product is ready for use, it still needs to be rinsed. Rinse under running water in a separate container and allow to dry. It is not advisable to pour boiling water over it. You can keep dried spinach in the refrigerator for no more than a day, otherwise harmful nitrogenous acid salts will begin to form in it.

How often can you eat and how much should you eat per day?

Spinach is an excellent low-calorie food to eat every day, rich in protein and fiber. It holds the record for iron content: 100 grams of leaves contain a full quarter of the daily requirement. Regular consumption of spinach reduces the risk of hypertension, insomnia, heart attack and retinal dystrophy. You can consume up to 300 grams per day. spinach

Are the stems edible?

Fresh stems are too tough and don't taste as good as the leaves. However, they can be consumed by adding them to a juicer and making juice. The beneficial properties are the same as those in the leaves.

When is the best time to eat?

The time of consumption of spinach dishes is not particularly important, however It is better not to drink freshly squeezed juice on an empty stomach. due to the action of oxalic acid. It is better to drink this juice at least after breakfast. Spinach is good stewed with vegetables for dinner, as it is easy on the stomach.

Age restrictions

Spinach is useful for older people with limitations: due to the content of oxalic acid, it should be used with caution in case of kidney and gallbladder diseases. Otherwise, you can provoke the formation of kidney stones. The consumption of spinach is contraindicated for diseases of the duodenum, gout and rheumatism. Due to its high vitamin K content (more than 4(!) recommended daily allowances), spinach is not recommended for people with poor blood clotting and those who use anticoagulants.

For children Spinach can be introduced into the diet from 7-8 months in the form of purees and smoothies no more than 50 grams. Give it no more than 2 times a week. Many baby food manufacturers, such as HiPP, sell ready-made porridges and purees with spinach. When preparing spinach dishes yourself, it is advisable to add milk or cream to neutralize the oxalic acid. From 2 years of age, spinach can be given in salads, purees, and omelettes.

Using frozen vegetables

Most often, frozen spinach is sold in the form of pucks. You can defrost it naturally (more suitable for omelettes or dough), or you can throw spinach pucks into the soup you are preparing or in a frying pan where meat, fish or mushrooms are stewed.

Remember that you cannot re-freeze already defrosted vegetables (any) as they lose their properties. A dish containing boiled or fried spinach should be stored in the refrigerator for no more than two days, otherwise harmful nitrogenous salts will form.

Consumed boiled

Once the fresh spinach has been stripped of its stems and bad leaves, washed and chopped, it can be steamed or sautéed in a little water. When boiling or stewing, one part of spinach is reduced in volume by about two-thirds. It is advisable to add spinach at the very end of cooking., so as not to overdo it with heat treatment and leave more beneficial properties, while allowing a sufficient amount of oxalic acid to be destroyed. Usually it takes no more than 10 minutes to cook or stew.

Leftover spinach should not be reheated because it causes harmful conversion of nitrates to nitrites and nitrosamines.

Uses of dried leaves

Dried spinach can be used in soups, stews, or as a medicinal herb. Dried spinach retains all vitamins and minerals. To dry the leaves, they need to be selected as the youngest and freshest, since the old ones completely lose their beneficial properties. The washed leaves should be laid out on a wire rack, then placed in a drying cabinet for a couple of hours at a temperature of 50 o C. After drying, chop and place in a sealed bag.

In what form is it better to consume this vegetable?

Of course, there is nothing better than young spinach rosettes freshly picked from the garden. However, if this is not possible, then Dried leaves are great for cooking. Frozen washers are more convenient for long-term storage in urban environments, and they retain their bright green color much better. Stewed or boiled spinach with the addition of milk or cream is suitable due to its low oxalic acid content.

Where you can add it - combinations with other dishes

Spinach goes well with meat, especially fatty meat, making it easier to digest. In terms of taste, it goes well with eggs, for example, in omelettes, baked goods, salads, and casseroles.

A remarkable property of spinach is that it retains its green color during heat treatment: you will get not only emerald smoothies, but also bright soups (vegetable, mushroom, meat or fish), green sauces (especially harmonious with horseradish and mustard) and contrasting green/red combinations. pizza surface. You can even use bright spinach juice to make your own unusual green ice cream and even cream for dough.

We invite you to watch a useful video on how to cook spinach:

As seen, this leafy vegetable is extremely healthy and nutritious, and moreover, it is universal in the kitchen. The nutritional properties of spinach allow us to call it a real storehouse of health!

Video on the topic

You can learn about the beneficial properties of spinach from this video:

Spinach is an amazing herbaceous plant that belongs to the vegetable crops.

At the same time, spinach has remarkable medicinal properties, and lovers of dishes made from green leaves always feel great.

Even in Ancient Persia, they knew about the wide range of beneficial properties of spinach for the body. Medieval Europe also appreciated spinach, and in France it grows wherever possible.

The vegetable grows quickly under the rays of the sun in loose soil, and even at home on the windowsill in a flower pot you can sow its seeds and after three weeks eat young green leaves.

How is it useful for men and women?

It is difficult to name vegetables comparable to the huge amount of nutrients contained in spinach. Its tender leaves are rich in:

protein;
carbohydrates;
beta-carotene;
saturated and unsaturated fatty and organic acids;
vitamins A, B, C, K, E, PP, H;
fiber;
starch;
sugars;
choline;
a large set of microelements necessary for humans.

Amazing fact: During heat treatment, the vitamins in the leaves are practically not destroyed. This is a very rare property among vegetables. Of course, a leaf of raw spinach is much healthier, but fans of green spring borscht with spinach will rejoice at this good news.

Spinach promotes recovery from diseases caused by eating animal foods and intoxication of the body. By removing toxins and harmful substances, spinach simultaneously saturates the tissues with the necessary substances contained in it.

Fiber improves the stable functioning of the digestive system, which also promotes natural weight loss. Iron deficiency anemia also does not threaten fans of green leaves, which deliver oxygen to cells, improving metabolism in the body.

Spinach has a very valuable quality - it is able to block the growth of tumors by suppressing their circulatory system. But the cardiovascular system of the body is strengthened when it is consumed in food.

Doctors often prescribe spinach dishes to cancer patients during the recovery period after radiation therapy. The powerful complex of antioxidants contained in spinach promotes rapid recovery and return to normal life.

Spinach inhibits development and stops bleeding gums. It is an excellent assistant in the activity of the heart muscle, normalizes blood pressure, restores the body in case of exhaustion and is indispensable for enterocolitis.

Spinach leaves will be of great benefit in the diet of men: they help increase potency due to the content of proteins and tocopherol. Women will appreciate the medicinal properties of green leaves for irregular cycles, infertility and frequent miscarriages.

Frequent consumption of easily accessible spinach dishes will stop retinal detachment, completely replacing expensive artificial vitamins with lutein. Green leaves contain more beta-carotene and beneficial substances for vision than the essential carrots.

People who are under constant stress and suffer from insomnia also need spinach in their diet, as it takes part in the production of hormones. Iodine contained in the leaves is necessary to strengthen the nervous system and the full functioning of the pancreas.

All the medicinal properties of spinach that are used in traditional medicine are difficult to list. It brings significant relief to people suffering from epilepsy and will reduce the symptoms of the disease.

For dry coughs (in the article you will find recipes for folk expectorants) and during asthma attacks, fresh juice from the spinach leaves will significantly alleviate the condition. During winter epidemics, spinach fans are not afraid of the flu. Spinach juice successfully treats sore tonsils.

Due to the large amount of vitamin K, the manifestations of osteoporosis are reduced and the calcium content in bone tissue increases. A mixture of almond oil and spinach leaf juice is very useful for children to prevent the development of rickets and accelerate bone growth.

A compress of crushed leaves will relieve boils, eczema and tumors from insect bites due to the zinc and iodine content. For those living and working in nuclear production and in regions contaminated by radiation, spinach is vital. It softens the effects of radiation and saves the lives of those affected by radiation sickness.

Any French woman knows that wiping her face with a fresh spinach leaf is necessary to smooth out wrinkles and for a healthy complexion, without traces of inflammation and acne.

This is facilitated by the high content of vitamins A and E in the leaves. Spinach masks renew the skin and make it velvety. The high beta-carotene content in spinach helps the body's cells stay young longer.

Nutritional value and calorie content

Over many centuries of eating spinach, people have come up with many culinary recipes using it. It is added to regular salads, omelettes, pies filling and fish and meat dishes, cottage cheese and soups, made into spices and canned.

The gastronomic benefits of the green leaves of the plant are very high. Due to its high protein content, spinach is very nutritious, with 100 grams of leaves containing only 23 kilocalories. You won’t have to starve during dieting and fasting if you add green leaf dishes to your diet.

One hundred grams of spinach contains:

92% water;
2.8% proteins – almost the same as in legumes;
1.9% carbohydrates;
0.1% starch;
1.4% dietary fiber;
0.3% fat;
0.1% organic acids;
0.1% unsaturated acids;
1.8% disaccharides and monosaccharides;
1.7% ash;
0.1% saturated fatty acids.

Thanks to this rich composition, spinach helps speed up metabolism and provides additional energy to the body.

Are there any harms and contraindications?

Greens lovers should know everything about the possible harm of spinach in order to fully use its beneficial qualities.

If a person already has any diseases, spinach can be harmful.

Overgrown leaves contain excess oxalic acid, which, in case of kidney disease, will create an additional acidic environment in the body. For bladder diseases, stomach ulcers, rheumatism, gout and arthritis, eating green vegetables is also undesirable.

But the young leaves of the plant contain almost no oxalic acid and will not cause harm if consumed in small quantities.

Methods of use in folk medicine and for weight loss

In Rus', spinach has always been used as an effective remedy.

An aqueous infusion of leaves is taken for constipation, throat and lung diseases, atherosclerosis, for neurotic disorders and to relieve epilepsy attacks.

Spinach reduces the risk of developing cancer and replaces the use of folic acid tablets.

Recipes for treatment:

For spasms of the stomach and large intestine, painful colic and You need to drink spinach infusion 4 times a day. Boil one tablespoon of chopped stems and leaves for 10 minutes in 100 ml of water and leave for 40 minutes.
For atherosclerosis The infusion of leaves is drunk for up to 4 months, combined with the intake of hawthorn tincture and taking a 10-day break from the infusion of spinach leaves.
For insect bites Apply the paste of leaves to the inflamed area for two hours.
For eczema Boil the leaves in olive oil and apply to the affected areas for several hours.
At Take chopped spinach with a little cinnamon for 4 days.
For nervous overload take 50-60 ml of a mixture of spinach juice and carrot juice twice a week.
For diseases of the stomach and intestines, to cleanse the body of toxins take half a glass of juice of young leaves three times a day.
For anemia, thyroid diseases and Before breakfast and dinner, drink half a glass of a mixture of beet, carrot and spinach juices.
For convulsions boil and finely chop the leaves, add a little vegetable oil and take a tablespoon twice a day.
In dietary nutrition The leaves are boiled, cooled and the broth is filtered and taken before meals, 50 ml.

A spinach diet promotes weight loss and helps cleanse the body. This diet improves the condition of blood vessels and the heart, preventing diseases of the digestive system.

The neutral taste of spinach allows it to be used in many dishes. Batter, omelettes, mashed potatoes and desserts take on an emerald hue when crushed leaves are added. Cottage cheese with spinach for breakfast will fill you up and give you energy for the whole day.

Spinach is one of the richest green vegetables in terms of composition. Its beneficial properties have long been highly appreciated in the West, but for some reason they are not treated with due attention in our country. Even a small amount of this product in your daily diet will significantly improve your quality of life.

We also suggest watching an interesting video on the topic of the article:

Spinach (Spinacia oleracea L.)- an annual herbaceous plant of the goosefoot family with triangular-lance-shaped, fleshy, tender leaves. Greens can be obtained from open ground in early spring, when there is a particularly shortage of fresh vegetables. In terms of protein, spinach is second only to peas and beans. In addition, it contains a little sugar, mineral salts (iron, phosphorus, magnesium, potassium, sodium and calcium), a significant amount of iodine, vitamins C (up to 64 mg%), B1 (up to 0.30 mg%), B2( up to 0.30 mg%), P, K, E, D, folic acid and carotene.

Iran is considered the birthplace of spinach. Wild species are found in Transcaucasia and Central Asia. It appeared in Europe in the 15th century from Spain, where it had previously been brought by the Arabs. Arab scientists awarded him the title of "King of Vegetables." During the Renaissance, spinach became widespread in Europe. It appeared in Russia in the middle of the 18th century.

Varieties

There are more than 20 varieties of cultivated spinach, characterized by high dietary properties and differing in the shape, size and juiciness of the leaves. The varieties best suited for indoor conditions are: Victoria, Virofle, Godry and hybrids from Holland - Melodiya, Mazurka, Tarantella.

Victoria - relatively late ripening. The rosette of leaves is compact, appressed, small, 10-20 cm in diameter. The leaves are round or round-oval, on short petioles, dark green, strongly bubbly. Plant weight 25-28 g. Fat-leaved- mid-season. The rosette is medium-compact, semi-raised, 25-28 cm in diameter. The leaves are large, juicy, slightly bubbly-wavy, green. Plant weight 20-32 g.

Gigantic — early ripening, has a fairly compact rosette with a diameter of up to 40-50 cm. The leaves are elongated-oval, slightly bubbly, light green. Plant weight 20-39 g.

Care: in the 2-leaf phase, plants are thinned to a distance of 6-8 cm. To prevent premature stemming in dry and hot weather, crops are regularly watered and fed with ammonium nitrate (7-10 g/m2).

♦Accommodation. Spinach needs intense lighting, so after germination (when sown in January - February), boxes or pots with plants are placed on window sills or in heated glass verandas, loggias and greenhouses as close to the light as possible. The optimal temperature is +14 - +18°C. If these conditions are met, in a month you will be harvesting fresh spinach greens in the cold, winter time.

The best substrate for growing indoor spinach is an earthen mixture consisting of rich turf soil, humus and river sand (2:2:1). High yields of spinach are obtained by using the universal "Biosoil". It is best to pour the substrate into small boxes or pots in a layer of 12-15 cm.

♦Pests and diseases- leafminer and aphid. The most common diseases affecting spinach are downy mildew and root rot.

♦ Reproduction- seeds. Before sowing, the seeds are soaked in water for 1-2 days and sown to a depth of 1.5-2 cm. When sowing indoors, it is optimal to place 30 seeds per 1 m2. Sow spinach in furrows with a distance between them of 5-6 cm, between plants 3-4 cm. If necessary, thin out the seedlings. Water frequently and abundantly. 12-15 days after emergence, the plants are fed. It is best to use concentrated liquid fertilizer "Rainbow" as a fertilizer.

Beneficial features

Leafy vegetables - chard, spinach, garden quinoa, sorrel and rhubarb - belong to the group of spinach plants, the greens of which can be eaten raw or cooked.

Of this group of plants, spinach has the greatest value as a source of a complex of vitamins. Moreover, vitamin C and carotene in spinach are very stable and are almost not destroyed during cooking. The plant is rich in minerals, especially iron. The dry matter of spinach contains 1.5 times more protein than the dry matter of milk.

This leafy plant contains easily digestible proteins, carbohydrates, as well as a lot of potassium, magnesium, iron, phosphorus, iodine, vitamins and secretin, which promotes better digestion.

Spinach greens are rich in vitamins, mineral salts, and proteins. In terms of the amount of protein, it stands next to milk and is second only to meat.

Spinach leaves are eaten raw (as salad) and boiled. They are used to cook cabbage soup together with sorrel, and prepare purees and sauces. Canned spinach puree has proven itself well, containing significant amounts of carotene (provitamin A) and vitamin C. Green juice from the leaves is used to color canned food (for example, green peas). Thanks to the large amount of protein, as well as the variety and high content of vitamins, spinach is a very valuable product for baby food and dietary nutrition and a preventative against scurvy and other vitamin deficiencies. Spinach is rich in iron, and its chlorophyll is close in chemical composition to blood hemoglobin. Therefore, it is very useful for patients with malignant anemia and tuberculosis.

In Russia there are several early ripening varieties. The most famous are “Rostov”, “Dutch”, “virofle”. The Godri variety is common in Latvia and Moldova.

Young leaves collected in a rosette are used for food. As soon as the flower stem appears, the leaves become coarse and lose their nutritional value. Spinach is resistant to low temperatures and is promising for consumption in early spring, when there are still few plants containing significant amounts of vitamins.

Spinach is the second source of vitamins after rose hips. Folic acid is of particular importance for medicinal purposes. An adult needs about 2 mg per day. In children under 1 year of age, the need for it is 0.5 mg, and from 1 to 10 years - 1 mg per day. Usually in healthy people there is no deficiency of it in the body, because it enters the body with food and is also synthesized in the intestines by bacteria. Deficiency can occur in people suffering from colitis with impaired absorption of nutrients in the small intestine or with liver disease, treatment with antibiotics and sulfa drugs. Lack of folic acid manifests itself mainly in disruption of the hematopoietic function of the body. At the same time, dysfunctions of the gastrointestinal tract are also observed, and the body’s defenses are reduced. Folic acid is used to treat anemia of various origins.

Currently, folic acid is produced industrially and prescribed by a doctor, used in tablets.

A physiologically important chemical compound found in plants for humans is chlorophyll. Chlorophyll and its preparations can enhance the hematopoietic function of the human body. Thus, folic acid and chlorophyll have a complex effect on the body and make spinach useful not only for healthy people, but also for sick people. It is indicated for use in anemia.

Spinach leaves are also used for medicinal purposes. For example, the property of saponin contained in spinach is used to stimulate the activity of the digestive glands and intestinal motility. For constipation and accumulation of gases in the intestines, take 10 g of leaves per glass of boiling water, boil for 10-15 minutes, drink after cooling 1/4 glass 3-4 times a day before meals. The same decoction can be recommended in all cases where dietary spinach is indicated.

The beneficial properties of this culture have made it possible to use it as a therapeutic and dietary remedy for diseases of the blood, digestive organs, and cardiovascular system. It is very useful in baby food - for the formation of bones, as an antirachitic agent.

A decoction of spinach leaves is drunk for constipation and gas accumulation in the intestines (10 g per 1 cup of boiling water, boil for 10-15 minutes, strain) 0.5 cup 3-4 times a day before meals. Drinking spinach juice is recommended for growth disorders in children, severe constipation, gum disease (mixed with carrot juice), as a means of nourishing the nervous system of mental workers and people of a neurasthenic type.

Due to the significant amount of valuable mineral salts and the abundance of various vitamins, it is used in the treatment of malignant anemia and diseases of the thyroid gland. Regular consumption of it promotes normal heart function. Recently, spinach has also been used as a medicine against radiation sickness.

Use in cooking

Spinach is an annual spicy vegetable whose leaves are widely used as food. Spinach has a bland aroma and slightly sour taste.

Spinach is eaten fresh, steamed, stewed, fried, frozen, dried or canned in the form of boiled puree.

Spinach and numerous dishes made from it have a beneficial effect on the body.

Spinach is used mainly in boiled form. Housewives preserve it for the winter. With skillful preparation of leaves, spinach does not lose vitamins.

You can make an excellent salad from spring spinach leaves: cut 300-400 g of spinach leaves into small strips, finely chop 2 hard-boiled eggs, mix with mayonnaise.

Young green spinach is added to salads, soups (nettle cabbage soup, okroshka), sauces, hot dishes of eggs, meat, fish, poultry, vegetables, served with cheese, bacon, croutons, cream, pine nuts, tomatoes, beans, peas, rice .

Thawed spinach is suitable for preparing salads, soups, dressing for mashed potatoes, scrambled eggs, omelets, spinach snack cream, side dishes for meat, chicken and fish, fillings for pies, casseroles, etc.

Dried and canned spinach is a good source of vitamins in winter. This spinach is added to soups and main dishes of meat and fish.

Chefs advise: to make a spinach dish tastier, you need to season it with a mixture of freshly squeezed lemon juice and olive oil (in the ratio of 1 tablespoon of oil to 1 teaspoon of juice). Or add a little sorrel to the dish with the spinach greens.

Spinach goes well with nutmeg, citrus zest, black pepper, dill, fennel, parsley, basil and other spices.

Spinach is eaten boiled, stewed or poached and raw. Before use, spinach is sorted, removing rotten and spoiled leaves, and thoroughly washed several times in plenty of cold water.

Salad

Chop the spinach leaves. Pour in the prepared dressing: beat 1/2 cup of yogurt with 2 tablespoons of vegetable oil, 1 tbsp. spoon of vinegar, adding sugar, salt and pepper to taste. Sprinkle finely chopped dill and parsley on top.

Omelet with raw spinach

Finely chop 200 g raw spinach. In a bowl, beat four yolks with salt and 2 tablespoons of hot water, mix with spinach leaves. Beat the whites and two tablespoons of cold water into a stiff foam and carefully mix it with the spinach and yolks. From this mixture, bake 2 omelettes in a heated frying pan, greased. Fold the finished omelettes and serve immediately. Spinach omelettes are a healthy dinner for children and can be served as a snack for adults.

Raw spinach salad

500 g spinach, juice of 1 lemon, 3 tablespoons of vegetable oil, 1 teaspoon of grated horseradish, small onion, parsley or dill.

Mix finely chopped raw spinach with grated horseradish, onion, chopped parsley or dill, add lemon juice and vegetable oil. Mix everything well. The salad can be served with various meat and fish dishes.

Spinach soup

400 g spinach, 30 g margarine or butter, 100 g oatmeal or rice, 1.5 liters of water or broth, salt, pepper, 1/2 cup sour cream, kefir or yogurt, fried onions (cut into slices).

Quickly fry oatmeal or rice in melted fat, pour in boiling water and cook the cereal until half cooked. Then add finely chopped spinach, salt, a pinch of pepper and cook a little.

Spinach side dish

1 kg spinach, 2 onions, 40 g margarine or butter, 30 g flour, pepper.

Pour 3/4 cup boiling water over spinach and bring to a boil. Separate the broth and use it to prepare the sauce, and chop the spinach along with the onion. Prepare the sauce separately: fry the flour and fat until light yellow, dilute with hot broth, bring to a boil and cook for 5-7 minutes. Add prepared vegetables, salt, pepper into the resulting mass and cook for another 2-3 minutes while stirring.

Spinach baked with sausage

1 kg of spinach, 200 g of white bread, 2-3 eggs, 150 g of sausage or boiled meat, margarine, salt, nutmeg or red pepper.

Salt finely chopped spinach, simmer in its own juice and mix with soaked and squeezed white bread, eggs, diced sausage or meat and spices. Place the mass in a greased ring-shaped mold (like a “miracle”), bake in the oven.

Transfer the finished dish to a heated plate. The middle of the ring can be filled with hot mashed potatoes or boiled rice.

Omelette with spinach

500 g spinach, 8 eggs, nutmeg, 2 tbsp. spoons of flour, margarine or butter, salt.

Sauté chopped spinach with fat. Add egg yolks, flour, salt, and spices to the prepared mass. Mix everything and add the whipped egg white. Pour the mixture into a hot, greased frying pan and bake.

Spinach pancakes with potatoes

500 g each of spinach and potatoes, 100 g of flour, 2 eggs, sour cream, melted fat, nutmeg, salt, grated horseradish.

Boil the potatoes, mash, mix with flour, nutmeg, and salt. Finely chop raw spinach and mix with eggs and prepared potato mixture. Fry the pancakes on both sides in a hot, greased frying pan. When serving, pour over sour cream and sprinkle with grated horseradish.

In Italy, spaghetti is served with cheese and spinach sauce. It is easy to prepare at home. To do this you will need 150 g of frozen spinach, 100 g of Roquefort cheese, 1.5 cups of cream, 2 tbsp. spoons of grated Parmesat cheese and 1/2 teaspoon of black pepper. Bring defrosted spinach to a boil in oil, mix with crumbled Roquefort cheese, Parmesan, cream and pepper. Melt the cheese over low heat.

You can also prepare a spinach casserole with feta cheese: 500 g spinach, 100 g soaked feta cheese, egg, 1/2 cup milk, 2 tbsp. spoons of sunflower oil, salt. Finely chop the sorted and washed spinach and lightly simmer in oil, mash the cheese with a fork, beat with egg and milk. Place the spinach on a baking sheet, smooth it out, pour in the mixture and place in the oven for 10 minutes.

Spinach lasagna with cheese sauce

Cooking time: 15 min. Baking: 45 min.

One serving contains 720 kcal.

1 kg frozen leaf spinach, 1 onion, 2 cloves garlic, 1 tbsp. a spoonful of butter, salt, 200 g of fat cream cheese, 150 g of sour cream, pepper, nutmeg, 150 g of lasagna plates (do not boil first), 150 g of grated cheese.

1. Defrost spinach, squeeze and cut into strips. Chop the onion and garlic. Heat the butter and simmer both in it. Add spinach, salt and simmer for 3 minutes.

2. Heat the oven to 200°C. For the sauce, melt the cream cheese and sour cream in a saucepan over low heat, stirring constantly. Season with salt, pepper and nutmeg.

3. Grease the baking dish. Place alternate layers of cheese sauce, lasagne slices and leaf spinach into it. Finish with cheese sauce. Sprinkle with grated cheese. Bake in the oven for 45 minutes. Garnish with fresh spinach leaves if desired.

Spinach with croutons

Spinach leaves are sorted out, washed in cold water, put in a saucepan, pour in a little water and cook over high heat under a lid. The cooked spinach is pureed. At the same time, prepare a milk sauce, which is mixed with spinach, salt and a little nutmeg powder are added, and then heated well. To prepare croutons, take white bread, cut into small slices, soak in milk mixed with egg and sugar, and fry in butter until golden brown. When serving, the prepared spinach is placed in a deep plate and croutons are placed along the edges as a garnish. You can also put peeled eggs, boiled in a bag, on the spinach. For a kilogram of spinach, use a tablespoon of flour, a quarter of a glass of milk (for sauce) and 1-2 tablespoons of Russian butter.

Spinach in breadcrumbs

300 g fresh or frozen spinach, 3 tbsp. tablespoons sunflower oil, 1 chopped onion, salt and freshly ground black pepper, 1/2 teaspoon grated nutmeg, 150 ml regular yogurt, 100 g wholemeal breadcrumbs, 50 g any chopped nuts, poached eggs.

Wash and dry the spinach, then, without adding water, cook it in a covered saucepan for 5 minutes until soft; if the spinach is frozen, follow the instructions on the package. Drain in a colander. Heat 1 tbsp in a saucepan. a spoonful of vegetable oil and fry the onion for 3 minutes, stirring constantly. Place the spinach back into the pan, adding a little salt and nutmeg, and continue cooking for 5 minutes, stirring once. Dissolve in yogurt, place in a greased pot (Dutch oven). Mix bread crumbs, chopped nuts and the rest of the sunflower oil, sprinkle the mixture over the spinach. Bake in a preheated oven at 190 C for 20 minutes. Serve hot with poached eggs.

Drink

20 g of green spinach are poured into 100 ml of water, boiled for 15 minutes, cooled and drunk warm before eating.

Contraindications

When taking a large amount of spinach, disorders of the digestive tract are observed. Spinach contains a lot of oxalic acid, which is contraindicated for people with impaired salt metabolism. Spinach should not be consumed if you have urolithiasis, nephritis, gout, colitis, enterocolitis, diseases of the liver, gall bladder and pancreas.

Eating spinach requires certain precautions, especially when feeding children.

The fact is that when spinach food is stored for 24 hours in a warm room, under the influence of special bacteria, nitrate salts are formed from nitrates.

These salts are poisonous, since when absorbed into the blood they lead to the formation of methemoglobin and thereby turn off a significant part of the red blood cells (erythrocytes) from the respiration process. As a result, children may experience cyanosis within 2-3 hours after eating low-quality spinach food, followed by shortness of breath, vomiting, diarrhea, chocolate-brown coloring of the blood, and in severe cases, collapse. Therefore, ready-made spinach dishes must be stored in the cold. It should also be remembered that adding sugar to spinach food inhibits the formation of toxic salts in it. Freshly prepared dishes and canned spinach do not contain harmful substances. But if you have liver, kidney or gout diseases, it is undesirable to use them.

Among all plants, spinach is one of those that does not need any special introduction. This is one of the brightest representatives of the Marev family. Surely in childhood, many of us saw a cartoon about Popeye the sailor, who became incredibly strong after eating a can of spinach. This plant was first discovered in the Middle East.

Spinach is different varied leaf shapes, which can vary from triangular-drop-shaped to oblong-ovoid. Also, depending on the variety, the surface can be variable, which can be smooth or wrinkled. The color of spinach is also varied: there are plant species that can have a wide color palette, ranging from pale green to dark green.

How to select and store?

To be sure of the quality of the spinach, it must be fresh. This can be determined by the elasticity of the leaves, the presence of their bright green color, as well as the characteristic crunch they produce when pressed. If during the inspection you find spots, darkening, dry ends or darkened stems, then this means that you have a damaged plant. Also, do not take risks and purchase spinach that has soft leaves or has already withered.

Since spinach does not stay fresh for long, it is not recommended to purchase it for a long time. Having brought home, the leaves of the plant should be placed in a container of water in the refrigerator, where they can be kept for no more than 2 days. You can also use another method to prolong the freshness of spinach - for this purpose the plant wrapped in a plastic bag. Do not wash spinach before storing it. Then every day it will lose more and more beneficial properties. If necessary, spinach can be frozen, which allows you to increase its shelf life up to 2 months.

Health benefits of raw spinach

Many consumers value spinach due to the presence of many different vitamins and minerals that the human body needs throughout its life. People whose menu constantly includes this plant note an improvement in the functioning of the nervous system. They also last a long time get rid of insomnia, fatigue and stress. People suffering from hypertension, anemia and diabetes can feel relief from regular consumption of spinach.

This plant is very rich in protein, which helps avoid the development of blindness and has a positive effect on the functioning of the body. It also contains iron, which is especially needed by people with blood problems and anemia. This element allows you to restore the process of hematopoiesis and improves blood quality.

The benefits of spinach

Photos of this plant are not capable of arousing high interest in it for most people. After all, few people know what positive properties spinach has. Moreover, the latter are associated with vitamins present in its composition:

Vitamin K. It helps make bone tissue stronger.
Vitamin A. Positively affects eye function, and also serves as a material for the production of collagen, which is required by the skin. Another positive property is its ability to slow down the aging process.
Vitamin C. It is necessary to maintain a high level of the body’s immunity, has a positive effect on brain function, and the vitamin is also needed for the proper implementation of many processes in the body.
Vitamin E. Among experts, it is known as the beauty vitamin, which is not surprising, since it is necessary for tissue repair and provides necessary nutrition to cells.
B vitamins. Without it, the process of restoring muscle tissue is impossible, so it must be present in the body of people leading an active lifestyle. In addition, it has a positive effect on the functioning of the nervous system, reproductive function and heart.
Vitamin H. It is necessary to maintain optimal blood sugar levels, so it must be present in the body of diabetics.

Among other beneficial elements, spinach also contains chlorophyll, which is necessary to prevent the development of cancer and heart attack. The plant is also rich in copper, the benefit of which is to increase immunity, as well as the body’s resistance to ultraviolet rays.

Spinach will be appreciated by people who pay special attention to their figure, because it is one from popular low-calorie foods. Spinach contains potassium, which, in addition to improving the functioning of the cardiovascular system, removes excess fluid from the body, and this ensures the prevention of edema and cellulite. It also contains lutein, the benefit of which is to slow down the aging process. Spinach must be present on the menu of people who have undergone surgery or a serious illness.

Harm of spinach and contraindications

People who know what spinach looks like should be careful. Although this plant has many beneficial properties, however it may not be safe for everyone.

Particular attention should be paid to storing dishes prepared from this plant. You can keep them in the refrigerator no more than a day. Subsequently, they form nitrous acid salts, which can lead to certain health problems. In some cases, if you try such a dish, a person may become poisoned.

Use in cosmetology

Spinach is known not only as a product with healing properties, but can be used for cosmetic purposes. It has a particularly pronounced rejuvenating effect. This plant has a tonic, moisturizing effect and can make the skin more elastic, smooth and clean. Often this culture is used as one of the components for preparing lotions, tonics and face masks.

Other features worth noting are the whitening effect. You can get acquainted with this property from personal experience by preparing the following mask: it will require one tablespoon of spinach, the same amount of sorrel and kefir. All components are mixed in a blender until smooth. Next, cover your face and neck with it and leave for 20 minutes. After the specified time, the mask is washed off with milk.

Treatment

Spinach is also known as one of the remedies used in folk medicine. The plant stands out for its anti-inflammatory effect. It also has a laxative and diuretic effect. Both leaves, seeds and roots have healing properties. Cooked infusions and decoctions from these raw materials help eliminate problems of the blood, lungs and gastrointestinal tract. Spinach is often prescribed to people suffering from hypertension, hemorrhoids, constipation and other problems.

The presence of mineral salts in spinach allows you to prepare a fairly effective decoction from it. With its regular use, you can prevent and even cure serious diseases such as tuberculosis, cancer, and it is also useful for low immunity. Spinach paste can provide relief from cramps.

Use in cooking

It is no coincidence that this plant bears the title of “king of greens”, because it can be found in recipes from different cuisines of the world. It can be consumed both raw and processed. Therefore, it gives boiled, stewed and baked dishes an unusual taste. Spinach can also be used as additives in salads, first courses and side dishes. It is often used to prepare sauces, seasonings and as an addition to meat dishes. There are many spinach lovers who use it as a filling for baked goods.

Bacon, tomatoes, cheese and nuts taste even better when served with spinach. The juice of this plant is also used, which replaces many chemical dyes in the preparation of ice cream, creams, dough, etc.

If you have had the opportunity to purchase spinach at the market, then you will probably find them useful. the following tips for using it:

To cut spinach, you need to take its leaves, fold them in half, and then cut off the roots. But you shouldn't throw them away, because they can be added to the broth.
Spinach needs to be washed a little differently than most foods. To do this, you will need to fill a suitable container with water. First you just need to rinse the leaves, which will help clean them of sand. Next, they are placed in a colander and the water is allowed to drain.
If you want to cut the plant into narrow strips, then you need to take 5 leaves, roll them into a tube, and then you can easily cut them crosswise.
If you need to cook spinach, then you will need a deep container with a small amount of water, which is placed on the fire and brought to a boil. Next, leaves are placed in a thin layer. Leave the leaves to simmer for 2 minutes. Then open the lid, stir the spinach and leave for another minute. Then the leaves need to be pulled out and placed in a colander to remove all the liquid from it. Next, add one teaspoon of vegetable oil, 0.5 teaspoon of salt and 1/4 teaspoon of black pepper.

Spinach is one of the cold-resistant crops. The minimum requirement for seed germination is temperature 3-4 degrees. And although the plant’s homeland is the southern country, its sunrises do not die even with frosts down to -5 degrees Celsius. In the fall, you can safely plant fully formed rosettes. Thanks to the snow cover, they will easily survive the winter.

Many people grow spinach for the first harvest before planting heat-loving crops, as well as after harvesting green ones. Also, for many it simply serves as a sealant. Moreover, in this capacity it can be used in every garden, since it goes well with any plants.

It grows best on fertile soils rich in organic matter. It is very important that they retain moisture well. Throughout the growing season, plants need constant loosening. You can get a good harvest of this crop only if you provide them with water. In this regard, caring for spinach is not difficult, since it can be watered two to three times a week, spending 3 liters of water per linear meter of row. If you maintain optimal soil moisture, this will help prevent plantings from stemming.

Conclusion

Spinach is one of the popular crops that is known to many people. This plant is valued not only because of its beneficial properties, but also due to its healing effects, so it is often used in medicine. Therefore, it is not surprising that many people try to plant this crop on their plot. Moreover, in this regard, it will live up to expectations, since it does not create problems in care. After planting, spinach can withstand light frosts, so even before the first wave of harvest, you can get juicy spinach stems.

Healthy product spinach

Evgeny Shmarov

Reading time: 6 minutes

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Spinach is one of the healthiest foods. It is rich in vitamins, helps fight excess weight and toxicosis in pregnant women, and dishes using spinach turn out interesting and healthy.

Varieties of spinach - which spinach is better for planting, healthier, and which simply tastes better?

There are quite a lot of varieties of spinach - about 20 species. However, only 12 types of garden spinach grow in the middle zone. For planting, gardeners prefer to choose the most unpretentious varieties - Virofle, Godry, Victoria, Matador and Virtuoso. All varieties of spinach are equally healthy and similar in taste, They are distinguished by early maturity and type of leaves.

You can grow spinach almost anywhere - from a winter greenhouse to the windowsill of your own apartment. All that is required of you is to provide bright lighting in the room and make sure that the temperature fluctuates between 15 o-18 o C.

Well, if you don’t have time to garden, you can always buy spinach in large stores, where it is sold in two forms - fresh (in vacuum packaging) and frozen (in portioned balls).

On a note: the younger the spinach, the less oxalic acid it contains, and therefore the bitterness. Therefore, choose leaves that are juicy green in color and without visible spots. Such spinach will taste tender and soft, and bitterness will not be felt.

By the way, many people confuse spinach with sorrel, which is very popular in our country. But if you look closely, you will notice that these vegetables differ in shape and color, and when tasting, the difference is obvious - sorrel tastes sour, and spinach has a slightly bitter taste.

Composition and nutritional value

Spinach has many beneficial properties and at the same time boasts low calorie content. 100 g of spinach contains only 23 calories.

Nutritional value of 100 g of spinach:

91.6 g – Water.
2.9 g – Proteins.
0.3 g – Fats.
2 g – Carbohydrates.
1.3 g – Dietary fiber.
0.1 g – Organic acids.
1.8 g – Ash.

Vitamins contained in spinach (per 100 g):

55 mg – Vitamin C.
18 mg – Choline.
4.5 mg – Beta-carotene.
1.2 mg – Vitamin PP.
750 mcg – Vitamin A.
80 mcg – Vitamin B9.
482.9 mcg – Vitamin K.

Macro- and microelements contained in spinach (per 100 g):

20 mcg – Iodine.
106 mg – Calcium.
774 mg – Potassium.
82 mg – Magnesium.
24 mg – Sodium.
83 mg – Phosphorus.
13.51 mg – Iron.
13 mcg – Copper.
1 mcg – Selenium.
0.897 mg – Manganese.

The benefits and healing properties of spinach

Remember the cartoon about Popeye the Sailor Man? Spinach gave him enormous strength, and quite justifiably - this vegetable contains many useful substances.

Benefits of spinach:

Regular consumption of spinach helps increase productivity and perfectly rejuvenates the body, and if you are susceptible to stress, spinach will help relieve tension and calm your nerves.
Doctors recommend consuming spinach for gastritis and anemia - its diuretic, tonic, anti-inflammatory and laxative effect will become an indispensable aid in treatment.
Spinach contains iodine, so it is very useful for thyroid diseases.
It is worth paying attention to spinach even if you are following a diet – its low calorie content and compatibility with other foods will help you lose weight.
And one of the most important features of spinach is the presence of lutein in its composition, a substance essential for the eyes. Lutein has a beneficial effect on the retina and relieves eye fatigue.

Harm to health of spinach and contraindications for use

Spinach contains oxalic acid, and in large quantities it is harmful to health. Therefore, it is better to buy only young spinach leaves and not store them for more than 48 hours. As a last resort, spinach can be frozen, thereby extending its shelf life by a couple of months.

People with diseases of the duodenum, liver and kidneys.
Patients with stomach ulcers.
Patients with rheumatism and gout.

At what age can a child be given spinach?

Spinach is a very healthy product; it can be included in a child’s diet from 8 months. At an early age, you should limit the amount of spinach - two times a week is enough.

On a note: Pay attention to the freshness of the spinach - excess oxalic acid can cause allergies, so use only young leaves. Milk perfectly neutralizes oxalic acid - you can add it to children's dishes, especially when spinach is introduced into the baby's diet for the first time.

Spinach has virtually no smell or taste, so it can be used not only in puree, but also added to various soups and salads.

Spinach puree for little ones

This is the easiest dish to prepare for babies from 8 months. You can add milk and a little butter to the spinach.

Fish with spinach in an omelet for children over 2 years old

In this dish it is better to use cod or hake fillets, and for taste you can add celery, cherry tomatoes and some olives. The dish turns out healthy and very tasty.

Spinach for pregnant women, diabetics and allergy sufferers

In the absence of the contraindications described above, spinach is recommended to be included in the diet of expectant mothers, because The iodine contained in the product is necessary for the thyroid gland and stabilization of hormonal levels. And daily consumption of spinach will help pregnant women cope with the unpleasant symptoms of toxicosis.
During pregnancy, many women experience such unpleasant problems as hair loss, brittle hair, and brittle bones. The vitamin K contained in spinach will help retain calcium in the body and promote its absorption. In addition, this vitamin is necessary for normal blood clotting - it prevents bleeding and helps in the treatment of hemorrhagic diathesis (a condition when the capillaries lose blood and the skin becomes covered with dark spots, in other words, this is the so-called subcutaneous bleeding). It is thanks to receiving a sufficient amount of vitamin K that our liver is able to produce prothrombin, a substance directly related to normal blood clotting. In short, vitamin K is simply necessary for our body!
Diabetic patients are also advised to include spinach in their diet. Its use has a beneficial effect on peristalsis and improves stomach function. Many diabetics face digestive problems, and spinach will help stabilize the intestines.
Those with spinach allergies should be careful. Food allergies are quite individual, so it is recommended to consult a doctor and eat spinach in small portions.

Spinach on a diet

Dishes with spinach are not only tasty, but also very healthy. You can make many salads, casseroles, soups, and pancakes from this product. This vegetable goes well with almost all products, and the lack of taste can be replaced with various spices.

As we have already said, spinach is a very low-calorie product, so for those who want to lose extra pounds, it can become an indispensable assistant!

On a note: By eating spinach at least 2-3 times a week, you can lose weight and improve your body health. The main rule of such a diet– introduce boiled and baked foods into your diet, excluding fried and sweet foods, and Consume at least 150 grams of spinach per day.

What dishes can be prepared using spinach:

Potatoes with cheese and spinach.
Spinach soup.
Meat pie with spinach.
Fried spinach with onions.
Spinach with tomatoes.
Chicken rolls with spinach.
Spinach rice with cheese.
Spinach pancakes.