Spinach is the vegetable never being asked to go to the prom.
The destiny of spinach is to be the sensible choice. It is not strange kids do not want to eat the green leaves when even adults hesitate. Why should spinach be the sensible choice? Spinach can also be the festive choice. The Chinese deep fry it and serve it as a snack. The Danes make wonderful creamy spinach. The French serve it with a cut of beef. The Indians make their palak paneer brimming with spinach, and the Greek make their spinach pie called spanakopita.
Time for spinach
The spinach has become one of my best friends in the kitchen. It does everything for you. It only takes two minutes to prepare. It has a vibrant green colour that looks good on any plate. And it is superhealthy.
The Swedish National Food Agency in a recent study rated the 40 most popular vegetables in terms of nutrition. This is their top list:
1. Green leaves like spinach and chard
2. Green beans like haricots verts
4. Green peas and sugar peas
6. White beans
According to the National Food Agency fresh spinach is particularly rich in vitamin K, folate, calcium, magnesium, selenium, vitamin A, C and B6. However it is not a source for iron. Spinach does contain iron, but also oxalates which prevents the body from absorbing the iron. If you need iron, try broccoli instead.
Tropical smoothie with mango, coconut oil and spinach
This is one of the smoothies we make for breakfast. I serve it to my two-year old son. It is a nice way to make him eat spinach. The smoothie does not contain sugar, but has a sweet taste thanks to the mango and banana. I also add organic coconut oil and yogurt. All together this makes a nutritious and balanced meal with carbohydrates, healthy fat and protein.
1 mango, peeled and pitted
150 ml milk
1 small tub of yogurt
2 tsp organic coconut oil
2 handfuls of spinach, washed
Place all ingredients except the spinach in a large blender and blend until smooth. Finally add the spinach and blend a bit more until the smoothie is speckled.
Autumn smoothie with lingonberry and plums
This smoothie showcases the best local and seasonal Nordic ingredients. Plums and lingonberries may not be the first thing that springs to your mind when thinking of smoothies, but it makes for a comforting morningdrink that keeps you going when darkness and cold settles. If you cannot find lingonberry, use cranberries or blueberries instead.
2 handfuls of lingonberry
4 plums, pitted
1 banana, peeled
2 small tubs of yogurt
50 ml / 1,7 oz apple juice
Place all ingredients in a large blender and blend until smooth.