Spinach

Spinach is best grown in colder temperatures, so spring is a great time to enjoy the fresh new crop.

This leafy green vegetable is a staple of many Mediterranean and Indian dishes and was a favourite food of Catherine de Medici of Florence, Italy. That’s why many spinach-based dishes are called ‘á la Florentine’.

Nutrition notes

Truly one of nature’s super vegetables, spinach is an excellent source of vitamin C, beta carotene (vitamin A), vitamin E, folic acid, potassium and magnesium. It is also one of the best sources of the antioxidants lutein and zeaxanthin, which can help to keep your eyes healthy. Although spinach contains iron, it is in a form that your body can’t use easily.

Buying

Look for leaves that are bright green and slightly crisp. Small, young leaves are great for salads and larger leaves can be used for stuffing or wrapping around fish, vegetables and meats.

Storing

Fragile spinach leaves won’t keep for long so buy the freshest you can find and try to eat within a day or two of purchase. If you buy spinach in a plastic carton, store it that way. If you buy unpacked leaves, wrap them unwashed in a paper towel and store in a plastic bag in the fridge.

Preparing

Wash spinach in a colander just before using. Shake gently and use the water that clings to the leaves to cook them. Larger leaves can be shredded or roughly chopped. Then steam, stir-fry or microwave until just wilted, or simply leave them raw.

Enjoying

• Add young leaves to green and mixed salads or use it to replace lettuce in recipes.
• Mix a handful of leaves with fresh mango or orange segments and toasted pine nuts, then drizzle with a mixture of olive oil, honey, crushed garlic and mild mustard.
• For breakfast, top wilted spinach with a soft-cooked egg and serve with toast triangles.
• Just before serving, add spinach leaves to pasta dishes, risotto, curries, stews and stir into soups.