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Vegetables

Spinach

Selection and Storage

Choose spinach that has crisp stems and perky, bright coloured leaves. Store unwashed spinach in the crisper section of the refrigerator.

Availability

Spinach is available all year round. Peak season is autumn-winter.

Using

Wash spinach thoroughly before use, especially English spinach which can taste gritty unless all the dirt is removed. English spinach can be eaten raw in the form of baby spinach or when more mature. English spinach is best boiled, sautéed, or steamed for a short period of time. The stems and the leaves of the silverbeet can both be used, stems are best blanched for 8-10 minutes then tossed with a sauce or butter or oil. Leaves can be steamed or boiled. Both can be baked in a gratin or pie. Spinach is good with cream, onion, bacon, ham, blue cheese, mozzarella, eggs, lemons, sultanas and currants.

Nutrition information

Spinach is an excellent source of iron, calcium, chlorophyll, beta carotene (needed for the production of vitamin A), vitamin C, riboflavin, sodium and potassium. Spinach is a rich source of antioxidants.

Types of Spinach


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