Recipes: 10 Spinach Dishes You Need in Your Diet
Whether you like spinach or not, this is one leafy green that you must eat. This bonafide superfood is loaded with goodness and should ideally be consumed at least 2-3 times a week when it is in season.
Spinach delivers thylakoids (green leaf membranes)which help control cravings, so is a brilliant weight loss food. Plus, it has good amounts of vitamin K, calcium and magnesium - all three are bone health supportive nutrients.
So this green wonder can keep our bones in good shape even as we age. It is also a hydrating food because of its exceptionally high water content, and is extremely versatile.
One cooking tip: Spinach is best had after boiling in an uncovered pot for one minute as that helps release the oxalic acid from it and ensure better availability of nutrients (also makes it sweeter in taste). And pairing it with a vitamin C (kiwi, orange, amla, tamarind, kokum) food helps to absorb the iron from it better.
Cold Spinach Salad
Blanch spinach in hot water. Squeeze it dry. Make a dressing with white wine vinegar, olive oil and a pinch of mustard. Add sliced cucumber and carrot and orang or kiwi slices. Season with salt and pepper and finally add sliced kiwi, chill and have.
Boil spinach, chop it fine with the kitchen scissors, mix it in a bowl of thick yoghurt. Keep aside. Make a tempering with mustard seeds and chopped green or red chillies in mustard oil. Add tempering, salt and grated amla (gooseberry) to the spinach, yoghurt mix. Chill and have Tastes divine.
Wash and chop palak finely. Cut onion. Cook chopped palak in pressure cooker with a sprinkle of water. Heat oil, add rai, hing, Kari patta, methra and dry red chilies. Add chopped onion and fry for a few minutes. Add soaked and strained tamarind water (or kokum) and palak, season with salt and cook for a few minutes. Add a pinch of jaggery and sambar powder and heat for a few minutes. It pairs perfectly with rice.
Cook soaked chana dal till soft. Blend boiled spinach in a blender. Make a masala in coconut oil with bay leaf, cumin seeds, roasted peanuts, green chillies, ginger garlic paste, chopped onions and tomatoes. Add salt and garam masala to taste, then add the cooked dal and stir. Next add the spinach, a little water and bring to a boil. Sprinkle amchur (dried mango powder) on top
Heat ghee, add jeera, ginger, garlic and cook for 2 minutes. Add boiled, blended spinach and stir. Add boneless chicken, chopped tomato, coriander and some water. Add salt to taste, cover and cook ( or pressure cook) till the chicken is done.
Spinach, Feta Frittata
Heat oil, add chopped onion, cook till translucent, add chopped spinach and toss for a minute or two until it begins to wilt. Let it cool. Beat eggs, add the spinach and onion mix, then add some feta cheese and salt and pepper to taste. Pour the mix into a heated, brushed with oil frying pan, and cover and cook till done.
Blend baby spinach, orange, a pinch of cinnamon and coconut water. Sweeten with some honey and sip.
To make the dressing mix white wine vinegar, olive (or sesame) oil, crushed garlic, and pepper, salt and mustard. Tear some mixed lettuce and raw baby spinach (equal amounts) into bite-sized pieces, add a few halved walnuts, citrus fruit of choice (orange, kiwi) and toss to mix. Pour the dressing over salad and toss.
In a bowl, combine raw shredded palak, whole wheat flour, chopped green chilli and garlic, and add spices like turmeric, red chilli powder, and salt to taste. Knead into a stiff dough. Roll them into thin theplas. Cook on on a non stick tawa smearing a little ghee on both sides once cooked.
Pasta With Chickpeas and Baby Spinach
Boil pasta. Keep aside. Heat olive oil (or sesame), add sliced onions, lots of chopped garlic and salt to taste, cook for 3-4 minutes. Keep aside. In the pan put baby spinach, boiled chickpeas and water and chopped tomato and simmer till spinach is done and tomatoes are soft (2-3 minutes). Add pasta, salt, black pepper and red chilli flakes, toss to coat.
(Kavita is a nutritionist, weight management consultant and health writer based in Delhi. She is the author of Don’t Diet! 50 Habits of Thin People (Jaico), Ultimate Grandmother Hacks: 50 Kickass Traditional Habits for a Fitter You (Rupa) and Fix it with foods.)
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