By: Ivana Dragica |
Maintain your balance of health with spinach |
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The season of spinach is upon us, which makes many of us happy, especially if it grows in our garden
Spinach, Lat. Spinacia oleracea, is a hardy plant with dark green edible leaves.
It originates from the Middle East, where it grows as a wild plant.
It was first cultivated in Persia, and in the seventh century came to China as a gift from the King of Nepal.
Spinach cultivation in Europe started relatively late, in the 11th century.
Famous French Queen Catherine de Medici ordered her chefs to serve spinach with every meal.
It is no wonder, because this vegetable is a treasure trove of valuable nutrients.
Spinach is rich in chlorophyll, proteins, minerals, iron, magnesium, phosphorus and many trace minerals, necessary to maintain the balance of health.
Spinach offers a huge amount of nutrients and has relativley small calorie value - which is an ideal combination for maintaining a healthy weight.
Spinach offers antioxidative and anti-inflammatory benefits
Spinach is rich in flavonoids and carotenoids, which have anti-inflammatory and antioxidative properties.
Two particularly important carotenoids are lutein and zeaxanthin, which are important for the eyes. They protect eye health and prevent many eye diseases, particularly macular degeneration.
Spinach is an excellent source of nutrients such as vitamins C and E, beta-carotene, manganese, zinc and selenium, which protect against many diseases associated with antioxidative stress.
This is particularly important for the health of blood vessels, which are prone to inflammation.
Protects bones
Green leafy vegetables such as spinach help our body to maintain adequate levels of calcium. All women with osteoporosis should consume spinach daily.
Calcium is a vital nutrient for women entering menopause.
The decline in hormone levels reduces our supplies of calcium, bone growth and tissue strength, which can lead to osteoporosis and heart damage.
One cup of cooked spinach contains six times the recommended daily amount of vitamin K, which is also essential for bone health.
Through the action of vitamin K, protein osteocalcin is absorbed, which protects bones from fractures.
Prevents cancer
Dark green leafy vegetables like spinach act as the most powerful prevention of cancer and can even help cure some types of cancer.
The most active substances in spinach are glycoglycerolipids that act against cancer cells as healing herbal agents.
Regular consumption of spinach reduces the risk of bladder, liver, colon, lung, stomach, ovarian, mammary glands, skin and aggressive prostate cancers.
Its anticancer activity was confirmed during researches which show that spinach protects healthy cells from cancer and significantly slows down the spread of disease.
In addition, spinach:
- improves digestion and prevents constipation
- helps with weight loss
- normalizes blood sugar
- improves brain function
- effective against anemia
How to grow spinach
Plant spinach in rows which are about 20 centimeters apart. The distance between the seeds should be two to three centimeters.
If you plant it in August, it will grow by the middle of September and you can use until the end of November.
Spinach that was planted in mid-October can be harvested at the end of winter and early spring, if the winter is mild.
As soon as the snow melts, you can re-plant spinach, which will be harvested in April and May.
Spinach grows best in colder areas, at the temperature of 16-18 ° C. It can grow in sunny places, but is better to place it in the shade in moist soil.
Spinach likes a rich, fertile soil that retains moisture well. If necessary, add natural fertilizer to soil before planting.
Never let the soil dry out, water your spinach regularly, even before dry season starts.
Spinach in cuisine
Spinach is a widely used ingredient in cooking. It is used for salads, sauces, soups, and is an excellent addition to pasta, fillings and healthy smoothies.
It is best to eat it raw or shortly cooked. Once cooked, it is not recommended to heat the spinach.
"Green" pancakes filled with cottage cheese
Pancakes:
- A pint of milk
- 300 g of flour
- 450 g of spinach
- a teaspoon of baking soda
- a teaspoon of salt
Filling:
- 500 g of cottage cheese
- 200 g of sour cream
- 2 tablespoons of ketchup
- large red pepper
- salt and pepper
- 1 clove of garlic
Preparation:
Mix in all ingredients and leave to stand for half an hour in the refrigerator. Then fry the pancakes.
Once the pancakes are cool, fill them with stuffing, roll and leave them for another hour. (It is best to prepare stuffing the day before to marinate.)
Refreshing spring salad
Ingredients:
- 500 grams of cooked wholemeal pasta
- 400 ml of yogurt
- dried chives
- 2 cloves of garlic
- white pepper
- salt
- 200 grams of finely chopped fresh spinach
Preparation:
Mix all ingredients and eat cold. Optionally, you can add cheese.
Spinach smoothie
Ingredients:
- 1 cup of spinach
- half a cup of blueberries
- half a cup of raspberries
- 1 cup of orange juice
Preparation:
Blend all ingredients. Fruit will mask the taste of spinach and spinach will enrich this healthy smoothie with fiber and nutrients.
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