Considered to be one of the most nutritious vegetables. It is rich in antioxidants and also has a vitamin C and lutein content, (an antioxidant found in green leafy vegetables). Nutrition levels in spinach are highest when served fresh or lightly cooked. Spinach consists of mostly baby sized leaves that are bright green and crisp and perfect served raw in salads.
Spinach should firstly be rinsed under cold water and patted dry
Spinach is great and most nutritious served raw in a salad or as a side dish seasoned with olive oil and lemon juice
Lightly cook spinach in a pan with only the water that clings to the leaves after rinsing, cook for 3 – 5 minutes making sure the leaves retain their bright green colour
Spinach can be sold in bunches or in separate bags containing baby leaves. Choose spinach with fresh, brightly coloured leaves that are crisp and not wilted. Spinach is best eaten within a couple of days, store spinach in the crisper section of the fridge in a plastic bag.
Stir-fry spinach with other vegetables, adding spinach at the end of the cooking process so it is not overcooked. Use the larger bunch varieties of spinach for stir-frying as spinach reduces to a much smaller size when cooked
Spinach can be added to a standard salad when it is fresh or lightly cooked