Spinach is a superfood
A personal confession first: My wife Gaby’s cooking made me love spinach. Whatever way she prepares it, I will eat it.
How to grow
Spinach is easy to grow and we start sowing in modules, rather than sowing direct. The ideal temperature for germination is 18 C, so early in the year we put the trays on the heating bench. One seed per module is enough as the knobbly seeds are clusters and yield often 3 plants.
For a year round supply you probably need to sow once a month from March to October. Plant at a spacing of 20cm in rows 30cm apart. Joy Larkcom advises to rotate spinach around to avoid downy mildew, we don’t pay too much attention to that and rather fill spaces with spinach seedlings.
For clarification:
Annual spinach – Spinacia oleracea, recommended varieties: Giant Winter, Renegade F1, Butterflay and Matador.
Perpetual Spinach – Beta vulgaris var. cicla
Chard – Beta vulgaris var.flavescens
New Zealand Spinach – Tetragonia expansa, unrelated, but produces similar leaves, grows easily all year round and doesn’t bolt in the summer. Its intense taste makes it the most popular spinach alternative.
Other Gourmet Alternatives are:
Tree spinach: This annual giant grows up to 3 m high. 2-4 specimens are enough, the young leaves are eaten. Worth a try!
Strawberry spinach: The fruits taste rather bland. Therefore young leaves are used before the plant forms fruit. Not worth a try!
Spinach is a green and nutritious multi talent for the kitchen.
Spinach is a versatile vegetable. The tender young leaves taste mild with a unique flavour and in the words of Joy Larkcom “spinachy”. They are excellent in salads. A spicy yogurt sauce is the best dressing. Older leaves and the stronger leaves of winter spinach end up on the plate as vegetables, in casseroles, as a pizza topping or in a quiche. But Indian cuisine also loves spinach in combination with mild soft cheese. After washing thoroughly, the leaves are blanched in salt water for about 3 minutes and, depending on taste, chopped, roughly chopped or served whole. In Italy, people love spinach with olive oil, garlic, lemon juice and a little Parmesan. Some also enjoy spinach in dumplings as a spicy filling with ricotta. In the home kitchen, nutmeg, salt, pepper and a little cream often refine the healthy leafy vegetable.
Spinach is a superfood
Ok, the Popeye thing isn't quite true, but spinach still has what it takes to be a superfood. It has a positive effect on the eyes thanks to its impressive amount of beta-carotene. It also scores points with the carotenoid lutein, which protects the retina and macula. Folic acid, vitamins C, E & K have a positive effect on the body as antioxidants. Spinach is also rich in iron and chlorophyll. With plenty of fiber, the leafy vegetable supports digestion, with just 20 kilocalories per 100 g.
Caution: People who tend to get kidney stones should eat spinach sparingly.
Green Smoothies
For many people, a smoothie is now part of their daily breakfast routine. Spinach is often included in the healthy drink. The leafy vegetables form the basis, while apples and citrus fruits also provide vitamin C and flavour. Pears, bananas or a little honey add sweetness. As with all spinach dishes, a little yogurt or whey in the drink makes the spinach taste a little milder. The leafy vegetables owe their bitter taste to oxalic acid. Dairy products bind this and neutralize the taste. It is really filling if you mix some oatmeal or nuts into the drink.