Spinach: The Ultimate Super Food


Spinach: The Ultimate Super Food

Eating seasonally, when produce is packed full of flavour is without a doubt the best way for you to enjoy food at its best. Each month we will be highlighting what’s in season and also share one of our favourite recipes using some of these great ingredients. We hope that it’ll inspire you to get in the kitchen, start cooking and ultimately support great British food.

Our seasonal favourite, Spinach is classed as a super food. Packed full of vitamins and minerals, there’s a reason why it was Popeye’s favourite food.

Spinach is loaded with vitamins such as A, K, D and E, it’s also a good source of omega 3 fatty acids, it has anti-cancer and anti-inflammatory antioxidants and helps strengthen the bones and nourishes the eyes.  

Used in almost every cuisine across the world, spinach is an enormously popular green vegetable, which can be eaten raw in salads and sandwiches or cooked and added to variety of cuisines and dishes. Spinach particularly marries well with dairy products and eggs due to its distinctive, bitter flavour.

Like all ingredients you should enjoy spinach when it is at its freshest – with bright green leaves, tender, but crisp stems with a fresh smell. You should avoid any leaves that are yellow or wilting. An advantage of spinach is that it’s really easy to prepare, if you have brought pre-washed bagged spinach it will probably only need a quick rise with cold water to freshen it up. In contrast, loose spinach needs to be thoroughly washed in a colander to remove any dirt or grit. It’s advised that any excess water should be shaken off and the spinach should be patted with a paper towel, as water can leave spinach soggy, unappetising and can reduce its shelf life.  

Spinach has the shortest cooking time of all the vegetables, steaming can take as little as 2-4 minutes, stir-frying 1-2 minutes and roasting 8-12 minutes. The leafy green vegetable is also well known for dramatically shrinking during the cooking process; a large 450g bag can be wilted down to almost nothing and can easily be enough for just two people. 

Why don’t you try our Cheese and Spinach Quiche this month? As spring slowly creeps up on us it can be a great light dinner, that’s easy to prepare and can be eaten hot or cold, any leftovers would be ideal for lunch the following day.

Other seasonal delights include:

Vegetables: Kale, Salsify, Spinach, Spring Onion

Fruit: Blood Oranges, Rhubarb

Fish and Shellfish: Lobster, Oysters, Red Mullet, Sardines  

Meat and Game: Venison