How to prepare spinach; recipes that you have to try

How to prepare the spinach and for what is it good for.

Spinach, originating from Persia, is one of the most valuable nutritious foods on the planet. Many medicinal properties make it the healthiest spring food. This "mineral mine" keeps bones and protects against inflammation, contains valuable phytonutrients which have anti-inflammatory and anti-cancer properties.

Low in calories, rich in fibre, is ideal for people who want to lose weight in a healthy way. It is worth noting that due to the high content of oxalate it should be avoided by kidney patients. Read on to learn what is it good for, how to prepare it and read more excellent recipes.

Green leaf is full of vitamins and minerals

Dark green leafy vegetables are known as one of the best sources of vitamin K, and spinach leads with high levels of this nutrient. In fact, 200 grams of these foods provide you with as much as six times more vitamin C than you need a day. This low-calorie food strengthens the bones and prevents osteoporosis.

We should not forget other important ingredients, such as vitamins A, B2, B6, C and E, as well as minerals: manganese, magnesium, iron, copper, phosphorus, zinc and selenium. These phytonutrients have an anti-inflammatory and anti-cancer properties, and many nutritionists declare spinach a super food.

Also, green leaf has a beneficial effect on eye health - vitamin A and beta-carotene in its composition help to prevent night blindness, cataracts and macular degeneration. This will be discussed below.

Thanks to fibre, these foods absorb water and quickly create a feeling of satiety, but also facilitate quicker elimination of waste and toxic substances from the body. It is ideal for weight loss and is recommended to all who are planning to bring their weight in control.

The spinach is also recommended in the diet of pregnant women and nursing mothers as it helps in the development of the fetus and reduce the risk of bleeding, and improves lactation.

Does spinach contain calories?

It is known that in 100 grams of spinach there is about 1,400 mg of mineral components, and only 23 calories. It is abundant in magnesium and iron, and contains folic acid, potassium, calcium, sodium, phosphorus, manganese, copper and zinc. It is also an excellent source of vitamins K, C, A and those of B-complex.

100 g of fresh spinach contain even 402 percent of the recommended daily dose of vitamin K, 312 percent of vitamin A and 49 percent of vitamin C – it is simply an exquisite food, beyond any competition.

In its composition, green leaf has small amounts of proteins, carbohydrates and fats, and is rich in dietary fibre, which encourages digestion, protects the stomach lining, preventing constipation and cleans the body of toxins.

Thanks to the beta-carotene, chlorophyll and vitamin C it acts as a potent antioxidant and protects cells from free radicals. This low-calorie foods reduce the risk of cardiovascular disease, colon cancer and prostate cancer.

Prevents atherosclerosis and improves the blood test, prevents anaemia and reduces the levels of bad cholesterol in the blood. Spinach provides a supply of oxygen from the lungs to all cells in the body and is effective in the treatment of high blood pressure.

Combats anaemia and compensates for the lack of iron in the body

Iron participates in the synthesis of haemoglobin, which transports oxygen from the lungs and nourishes all the cells in the body. This mineral also plays an important role in the synthesis of various enzymes crucial for the smooth operation of the immune system.

Lack of iron in the body causes hypochromic anaemia, a condition that is manifested by chronic fatigue, paleness, headache, palpitations, and reduced immunity and propensity to infections. If the anaemia is not treated, the body will get fewer nutrients, which can have life-threatening consequences.

Iron in the organism enters exclusively through food, and on its absorption, in addition to the properties of the food, it affects age, sex and reserves in the body. However, it is important to say that if this mineral is contained in some foodstuff it does not necessarily mean that it will be absorbed.

Due to the aforementioned health benefits, paediatricians often recommend children spinach as medicine: for faster growth and development, and strong muscles. The older ones will remember its best promoter - Popeye the Sailor Man, a favourite cartoon character of many of us.

Foods that contain copper (cheese, egg yolk, seafood, liver, whole grains, green leafy vegetables) and vitamin C stimulate the absorption of iron, while the oxalic acid is reduced. Since it contains this acid, and vitamin C, spinach still provides sufficient amounts of minerals, and is very important in the prevention of iron deficiency anaemia.

Proper preparation; blanching of spinach

In green leafy vegetables, including spinach form of calcium is dominant that is lost by heat treatment. So if you are wondering how to prepare spinach properly, do not cook or fry it, but short blanching is recommended. In fact, it is enough to soak green leaves for five minute in hot water to soften the structure of cellulose.

When it should not be eaten?

Due to the increased content of oxalic, purine and uric acid - spinach should not eaten by those suffering from gout, arthritis, rheumatism, kidney stones and gallstones.

Also, keep in mind that green leaves should be eaten immediately after preparation due to the risk of accumulation of nitrates, which can turn into unwanted nitrite and cause the formation of nitrosamines. These substances are carcinogenic, and therefore reheating n spinach is not recommended.

Vitamin K against osteoporosis

In addition to having a very important function, vitamin K participates in blood coagulation and absorption of fat in the intestines, and plays a crucial role in the mineralization of bones. Even though it is not involved in building in bone structure, the key is its synergy with calcium.

Specifically, in people with osteoporosis it leads to bone demineralization, when due to lack of calcium the bones become brittle and weathered. As the levels of this mineral go down, both from the body disappears vitamin K. This is why spinach as a medicine is strongly recommended, to be eaten at least once a week.

However, it is important to note if the organism absorbs enough vitamin K, this loss is reduced, and the disease slows down. This vitamin should be taken after further injuries or fractures, but also for the prevention and treatment of osteoporosis.

Excellent combination with avocado for better vision

Vitamin A (retinol) and lutein are important for the healthy development of the organs of sight in children and prevention of eye diseases, especially glaucoma and degenerative changes caused by the effects of UV radiation.

Spinach is rich in these substances, and if you combine it with avocado effects will be much higher. Avocados contain appropriate fatty acids necessary for these nutrients.

Lutein is also a powerful protector of the skin, because it acts as a filter for sunlight absorbing dangerous UV rays, which cause cell damage.
How to make the best dishes with spinach

We have prepared as much as 8 excellent recipes in which the main star is spinach. Also, this vegetable is great for young children and babies. Many young mothers seek the advice on how to prepare spinach. Consult with your paediatrician about the use and dosage.

For adults we have prepared more than delicious dishes with spinach, here is what we recommend:

Spaghetti with spinach and feta cheese

You need:
  • 500g of spaghetti
  • 500 g of spinach
  • 2 cloves of garlic
  • 2 tablespoons of olive oil
  • a pinch of nutmeg
  • 1 handful of olives
  • 100 grams of feta cheese
  • 25g of pine nuts
  • salt and pepper

Preparing the recipe:

Cook the spaghetti in salted water, drain and put aside. Blanch the spinach in salted water, then blend it in a blender. Then add garlic, olive oil, feta cheese and pine nuts and mix until all ingredients are well combined. In the end, add salt, pepper and sprinkle with nutmeg and stir.

Pour the spinach pesto over hot spaghetti and sprinkle with olives. Enjoy!

Awesome snails with spinach

It is another phenomenal recipe for spinach, which you must try.

  • 4 dl of hot water
  • 2 dl of yoghurt
  • 40 g of fresh yeast
  • 1 kg of flour
  • 1 tablespoon of sugar
  • 1 tablespoon of salt
  • 500 g of fine cheese
  • 150 g of fresh spinach
  • 250g of butter
  • 2 egg yolks
  • 50 ml of oil + 2 tablespoons 

How to make snails?

Dissolve the yeast with sugar in warm water, then add about 400 g of flour, salt and stir. Then pour 50 ml of oil, yogurt and 400 g of flour and mix well with a spoon. Finally, add the remaining flour and knead it into smooth dough, smear it with two tablespoons of oil and leave it to rise.

Spinach blanch in salted water, drain, chop finely and combine with fine cheese. Stretch the dough with rolling pin into a rectangle shape. Grate over it plane margarine and twist the dough into a roll, and let it sit for ten minutes. Then develop the dough with the rolling pin and cut it into two equal parts. Add spinach and cheese to each, wrap them in a roll, and then cut into pieces and line it up in a baking pan lined with baking paper.

Brush the snails with egg yolk and bake in pre-heated oven at 220 ° C until golden brown.

Moussaka with spinach and rice

For this recipe you need the following ingredients:
  • 180 g of rice,
  • 1 large leek,
  • 300 g of button mushrooms,
  • 1 kg of spinach,
  • 150g of cottage cheese in slices,
  • 700 g of tomatoes,
  • 4 eggs,
  • 4 dl of milk,
  • 2 tablespoons of flour
  • 5 dl of beef soup,
  • 0,5 dl of oil,
  • Mixture of spices and salt.

How is prepare moussaka

Cut the leek and mushrooms into cubes, tomato into slices and grate the cheese. Fry the leeks and mushrooms on a little oil to soften. Then add the rice, season to taste and simmer, occasionally pouring broth until the rice has completely softened. Cook the spinach in salt water and finely chop it. Then unite it with grated cheese, season to taste and mix well.

Ovenproof dish grease with little oil and cover the bottom with tomato rolls. Apply the filling of rice and evenly spread it. Cover the filling of spinach and cheese, and arrange the remaining slices of tomatoes and bake in preheated oven at 200 degrees C for twenty minutes. Half-baked moussaka with spinach is removed from the oven. Pour the mixture of eggs, milk and flour, and then put it back in the oven to bake neatly.

Salad with fresh spinach and pears

Here is a light spring salad with spinach, which will leave you breathless.

You need:
  • 2 large pears,
  • 4 tablespoons of walnut oil,
  • 100g of spinach,
  • 175 g of feta cheese
  • 75 g of walnuts,
  • 1 teaspoon of lemon juice,
  • pepper,
  • croutons.

Preparing a salad:

Cut the pears into slices and clean of seeds, and pour a little oil from the nuts and leave to stand. In the bowl of salad put green leaves of spinach, feta and walnuts then gently stir in pears. Pour a mixture of lemon juice and remaining oil, salt, pepper over the salad and gently stir with a wooden spoon.

Before serving spinach salad is kept perfectly covered in the refrigerator.

Turkey meat roll with spinach recipe

Spinach rolls are more than a good choice, here is how to prepare them?

  • 1200 grams of turkey white meat,
  • 4 eggs,
  • 100 g of cheese,
  • 300 g of spinach,
  • 2 cloves of garlic,
  • 2 carrots,
  • 200 g of cauliflower,
  • 1.5 dl of white wine,
  • 50 g of butter,
  • 1 dl of oil,
  • a mixture of spices, salt, pepper

Preparation of rolls:

Turkey breast, cut crosswise in the middle, and then beat it to get rectangular stake. Whisk the egg and season to taste, and pour them into oiled pan. Bake scrambled eggs on both sides, and sprinkle with the grated cheese. Cook the spinach in salt water and finely chop it. Peel the carrots and cut into sticks and pluck the flowers of cauliflower.

Fry the spinach and garlic on a little oil and stir and season to taste. Carrot and cauliflower cook in salt water to soften. Thinned turkey steak, season to taste, place on foil and cover with scrambled eggs. Then apply a filling of spinach, above sort boiled carrots and cauliflower, roll it and attach with cooking string.

Stuffed rolls twist in foil and place in preheated oven at 250 degrees C to bake. Towards the end of baking remove the foil, pour all the white wine and brush with butter. Then return it to bake until brown.

Wait until spinach rolls cool down, cut into slices and serve with seasonal steamed vegetables.

The recipe for veal roll with spinach

You need:
  • 1.2 kg of veal 
  • 4-5 cloves of garlic
  • 3 carrots
  • 300 g of spinach
  • 5 tablespoons of olive oil
  • 100 g of fine cheese
  • 1 egg yolk
  • peppercorns, salt
  • grated rind of half a lemon


Unwrap the meat, and clean of excess vessels. Chop the garlic and add the oil, salt and grated lemon rind. Coat this mixture of meat coated over the entire surface.

Blanch the spinach and chop it, combine with fine cheese and egg yolk, and coated meat. Carrots cut into long strips and arrange on one end of the meat, then twist in the roll. Rolled meat is secured with kitchen thread. Roll put in greased baking pan, pour oil, spice and bake in the oven.

Spinach soup recipe with feta cheese

Necessary ingredients:
  • 50g of butter
  • 1l of chicken broth
  • 3 cloves of garlic
  • 400 g of spinach
  • 1 tablespoon of flour
  • salt
  • pepper
  • 150 g of feta cheese
  • 1 dl of cream for cooking
  • a pinch of oregano
  • a pinch of nutmeg

How to prepare this medicinal soup?

Tear the spinach in the bigger pieces. Finely chop the garlic and fry in a butter. Then add the green leaves, cover and cook over low heat for about five minutes. Remove the lid, add the flour and mix thoroughly and while stirring constantly pour the chicken broth. Add oregano and nutmeg, and cook for 45 minutes. In the broth add 100g of feta cheese, salt and pepper and stir until cheese is melted. Finally pour the sour cream and mix well.

Spinach soup pour into plates and sprinkle with feta cheese.

Risotto with spinach and gorgonzola

You need:
  • 400 g of spinach
  • 1 onion
  • 2 cloves of garlic
  • 2 tablespoons of olive oil
  • 250 g of rice
  • 11 vegetable soups
  • 50 ml of dry white wine
  • 50 g of mascarpone
  • 30 g of parmesan cheese
  • 125 g of Gorgonzola
  • salt
  • pepper

Preparing risotto:

Clean the spinach, wash and blanch in boiling salted water, then drain and cut into large chunks. Finely chop the onion and mash it. In the olive oil fry the onion and garlic, add the rice. Gradually add hot vegetable soup and cook until excess liquid evaporates.

Near the end of cooking add the spinach and white wine. Add salt, pepper, add the mascarpone, parmesan, gorgonzola and mix well. Serve risotto with spinach when serving plates and sprinkle to taste with minced colour pepper.

Dear friends, we believe that you learned how to prepare the spinach through different dishes, and we believe that some of the recipes you will certainly try.