spinach - 500 gms
Spinach is exceptionally rich in iron, calcium, magnesium, and vitamins K, A, and C. It contains significant antioxidants including lutein and zeaxanthin, though oxalic acid content moderately inhibits mineral bioavailability.
About
Spinach (Spinacia oleracea) is a leafy green vegetable native to central and southwestern Asia, now cultivated worldwide. The plant produces tender, nutrient-dense leaves that range in color from bright green to deep emerald, with a mild, slightly earthy flavor. Spinach exists in three primary cultivar groups: savoy (crinkled leaves), semi-savoy (slightly textured), and smooth-leaf varieties. Fresh spinach is commonly available raw, while cooked preparations transform the leaves into a silkier texture, concentrating the flavor and reducing volume significantly.
Culinary Uses
Spinach is one of the most versatile leafy greens in global cuisine, featured in salads, sautéed as a side dish, blended into smoothies, and incorporated into soups, curries, and baked goods. In Mediterranean kitchens, it appears in spanakopita, pasta fillings, and risottos. Asian cuisines employ it in stir-fries and as a blanched accompaniment. Spinach wilts substantially when cooked—approximately 500 grams of fresh spinach reduces to roughly 100-150 grams cooked. It pairs well with garlic, nutmeg, cream, lemon, and feta cheese. Tender young leaves (baby spinach) are preferred raw, while mature leaves benefit from cooking to reduce oxalic acid content.