spinach - 340 gm
Exceptionally rich in iron, calcium, magnesium, and vitamins A, C, and K, with notable antioxidants including lutein and zeaxanthin. Low in calories (approximately 23 per 100g) and provides dietary fiber, particularly when cooked.
About
Spinach (Spinacia oleracea) is a leafy green vegetable belonging to the amaranth family, native to central and southwestern Asia. The plant produces dark green, tender leaves with a slightly sweet, earthy flavor and mild mineral notes. Fresh spinach leaves range from smooth-textured (smooth-leaf varieties) to heavily crinkled (savoy varieties), with tender baby spinach and more robust mature leaves representing the primary market forms. The flavor becomes more assertive and slightly metallic when cooked, while raw spinach maintains a delicate, fresh quality.
Culinary Uses
Spinach is one of the most versatile leafy greens in global cuisine, used raw in salads, sandwiches, and smoothies, or cooked as a side dish, in soups, curries, and composed dishes. Mediterranean cuisines incorporate it into savory pies (spanakopita), pasta fillings, and wilted vegetable preparations. South Asian cooking features spinach prominently in saag dishes and curries, while Northern European traditions use it in creamed preparations and gratins. Raw baby spinach is increasingly popular in contemporary salads and bowls, while mature spinach is better suited to cooking applications where its volume reduces substantially.