Looking to start incorporating more greens on your plate and reap their umpteen health benefits? National Spinach Day- recognized every year on March 26, is a great day to learn about the wonders of spinach and encourage us to nourish ourselves with whole-plant foods. To celebrate Popeye’s favorite day, we have physician- Dr. Amy Lee, offer some fascinating facts about this power-packed green, leafy vegetable. If you’re concerned about the spinach skeptics and picky eaters, not to worry! We’ve got you covered with some tasty vegan recipes to woo and wow the crowd at your next meal. After all, there’s a reason why Popeye busts out a can of spinach before showing Bluto who’s boss!
FUN FACTS
- The spinach crop is believed to have originated in Persia (modern-day Iran). This humble green made its way to China as a gift from the king of Nepal in the 7th century. The Chinese referred to spinach as the “Herb of Persia.”
- This leafy green became a royal family favorite! In the 16th century, Catherine de Medici- born in Florence, of the Italian Renaissance’s Medici family touted spinach as her favorite vegetable. She loved this vegetable so much that when she moved to France to marry Henry II, she brought along her cooks who would prepare her favorite spinach dishes. This is how the term “à la Florentin” to describe dishes prepared and plated on a bed of spinach came to fruition.
- There are many varieties of spinach that differ from region to region. The smooth and flat-leaf variety has a subtle, earthy flavor, making it a popular choice in American households. Countries in Asia often encounter the savoy or semi-savoy varieties. The leaves are thicker, curlier, and grow closer to the ground. They would therefore require more thorough washing than the smooth/ flat-leaf spinach.
- Different forms of spinach afford different health benefits. Raw spinach delivers high levels of vitamin A, vitamin C, and folates (vitamin B-9). In addition to these nutrients, cooked spinach also offers a good source of riboflavin (vitamin B-2), calcium, iron, and magnesium.
It’s important to cook spinach such that all nutrients are retained and absorption is increased. Here are some tips that can help you treat your body with the fuel it deserves to thrive-
- We’ve all been there when you add hefty cups of spinach to a pan, only to be left with a miniscule amount. When cooking dishes with or sauteing spinach, make sure that you add spinach at the very end right before turning off the heat. This ensures optimum exposure to heat to retain all the nutrients while increasing the ease of their absorption by the body. Heat facilitates the release of compounds called phytates that can limit the amount of calcium available for absorption.
- A cast iron pan can help incorporate more iron into the dish. Some folks even find that this approach enhances the flavors of the food being prepared.
- Pairing spinach with citric acid boosts iron absorption. This can easily be accomplished with tossing in some fresh squeezed lemon or lime juice, vinegar, grapefruit wedges- you name it!
Picky eater or no, here are some of our favorite vegan recipes that are NOT salads to aid your Spinach Day party!
- Tullyz Kitchen’s Palak Paneer
2. The Lish Life’s Pumpkin Saag Paneer
3. The Vegan 8’s Sweet Potato, Chickpea, and Coconut Curry
4. Chef Priyanka’s Spinach-Jalapeno-Walnut Pesto
5. Jessica in the Kitchen’s Spinach Artichoke Dip
6. From my Bowl’s Spinach and Mushroom Enchiladas
7. Vegan Richa’s Spinach and Cheese Pinwheels
8. Ella Vegan’s Easy Spinach Tortillas
9. Veggies Don’t Bite’s Green Mac and Cheese
10. Bites for Foodies’ (Secret) Spinach Brownies
Images: Cooks Info, Hindustan Times
