Spinach is very important to the diet. It is known as one of our ‘super foods’ as it is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6, dietary fiber, copper, protein, phosphorus, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium.

One of the reasons I recommend it is because not only is it almost a ‘one stop shop’ for nutrients but the nutrients it contains can provide relief or help prevent a number of health concerns. For example, asthma, osteoarthritis, osteoporosis and rheumatoid arthritis are all conditions that involve inflammation. Since beta-carotene, vitamin C and vitamin K all have anti-inflammatory properties, they can be helpful in reducing symptoms in some patients. In addition, due to its high potency of free radical killing antioxidants, it can help prevent many cancers including colon, breast, ovarian, prostate and more by preventing DNA damage and mutations in cells, even when they are exposed to cancer-causing chemicals.

Fresh spinach is great and can be used in salads or laying in dishes like lasagna or toss steamed spinach with pressed garlic, fresh lemon juice and olive oil. Or Sprinkle with a little Parmesan cheese. Pine nuts are also a great addition to cooked spinach.
Wash fresh spinach well as the leaves can still contain dirt and pesticides.

I like frozen spinach as it is really quick to prepare and can be used in a number of ways. Most brands selling frozen spinach have the leaves packaged into bundles which make nice portion sizes.

Some great ideas to use frozen spinach:

Healthy snack includes: 1-2 bundles of spinach defrosted and heated in microwave. Stir through a pinch of salt and ½ tsp garlic. On a piece of toast, spread a tablespoon of tomato paste then put spinach on top and either sprinkle feta cheese on top or edam cheese and grill in the oven for 5mins.

Great to add in soups to boost quantity (everyone loves a big meal but low calories) and increases nutrient level.

Great to take to work in a container for lunch and heat up with a piece of toast or steamed potato/kumara with a tin of salmon/tuna. Or boost vege intake from night before leftovers.

Another great recipe you can try is adding half a tin of chickpeas to 2 bundles of spinach and 1 tablespoon of lite sour cream.

A warm spinach salad is great for lunch or dinner:

Per person- 2 bundles spinach, 2 boiled eggs, ½ tsp of ginger and garlic, pinch of salt, ½ onion, ½ tin of Watties Moroccan or Indian diced tomatoes.

Heat pan on medium-high heat with a tsp of rice bran or sunflower oil. Add the 2 bunches of frozen spinach to pan and defrost. Once defrosted add the ginger, garlic and salt and stir through well. Then add diced tomatoes to mixture. Once heated through place on a shallow bowl as the juices run and slice boiled eggs over the top.
This is keeping it simple, you may want to add extras to it.

Still on the topic of soups….Another easy recipe for soups that I have just made and went down superbly was an Asian inspired soup.  I didn’t feel like a tomato, pumpkin or say minestrone soup,  I just felt like something light. I happened to have a Tom Yum soup at a cafe a few weeks ago which was divine and so this inspired me. Of course on a Sunday night I didn’t have all the ingredients for an exact Tom Yum soup but made do with what I had in the pantry and it came out pretty well (to my liking anyway). You can definitely be as creative as you want as this a ‘keep it simple’ version:

Kate’s easy Asian Soup

1 onion (yellow) or spring onion
1 stick of celery sliced into small pieces
2 portions of frozen spinach (they come in blocks)
¼ cup thinly sliced shiitake mushrooms but white button mushrooms work well
1tsp minced garlic and ginger
2 Tblsp of roughly chopped mixed fresh herbs such as coriander, parsley and/or kaffir lime leaves
2Tblsp soysauce
1.5 cups of hot water in a bowel

Heat pan on medium-high with 1 Tblsp of oil and add onion, celery pieces, mushrooms, ginger and garlic. Pan fry together for about 3mins, add frozen spinach (good to put in microwave first for a minute in a bowl to soften) and soysauce. After spinach is heater through add chopped herbs and only panfry for about a minute.

Have your hot water in bowl ready and carefully put vegetables from the pan into hot water and stir. You can add a dash of coconut milk for a more Thai flavouring. Another great spice is chilli flakes if you want to heat things up.
To add a protein source, you can either add 1/2 can of cannellini beans or sliced chicken or ready cooked prawns.

This is packed with antioxidants and will help keep the immune system strong.