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‘What to eat!’ series – #3 Spinach


Spinach is a leafy green vegetable, low in calories, packed with good nutrients and antioxidants. It is an excellent source of fibre as well as vitamins (A, C, E, B6, folic acid/B9, K1) and minerals (iron, magnesium, calcium, potassium). It is mostly made of water so is a great way to boost hydration.

It is also rich in healthy plant compounds which have antioxidant properties (quercetin, carotenoids, kaempferol…): this combats the oxidative stress that leads to many diseases in the body.

Thanks to all these healthy compounds within it, spinach has anti-inflammatory properties and strengthens our immune system: as such, it helps prevent many health conditions such as eye diseases, cancer growth, heart diseases or bone loss.

You can eat it from a can or fresh. It is very versatile and can be cooked or eaten raw. I tend to sauté it in a big wok – no need to add any fat, it will reduce on its own, just stir it a bit so it does not stick – for a few minutes, then drain it of its excess water, put it in my small blender, add a bit of butter, salt & pepper and that’s it! Super easy, delicious and packed with good things. I then serve it with steamed fish or topped with fried eggs or mixed with lentils and Indian spices (I add turmeric for an extra anti-inflammatory boost), added to soups or stews, the list is endless.

You can also serve it raw as a base for a salad, add anything else to it, sprinkle with a nice vinaigrette of olive oil and balsamic or apple cider vinegar. Or it can be blended in a smoothie.

I am passionate about food and I hope you find this information interesting. If you want to find out more, feel free to contact me on 07788 444 199 or