Spinach is a store house for many nutrients, vitamins, minerals, and folates. Spinach leaves are an excellent source of vitamin K. Only 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin K plays a vital role in strengthening the bone mass by promoting bone building activity.
The following is very interesting too: “Dark green leafy vegetables are primary food sources for lutein and b-carotene, however these bioactives have low bioavailability… Lutein liberation and in vitro accessibility were three-fold higher from spinach puree compared to whole leaves. Results for b-carotene liberation were similar, whereas that of b-carotene accessibility was only about two-fold.” (Food Chemistry 224 (2017) 407–413) This is good to know, well supports my recipe. They call lutein an ‘eye vitamin’.
Spinach and Leek Tart
1/4 cup brown rice flour
500g/17oz finely chopped frozen spinach
20cm/8in leek white
1/4 tsp ground pepper
1/4 tsp cayenne pepper
100g/3.5oz goat cheese, grated
1/2 cup Besan flour (chickpea flour)
Salt to your taste
3 tbsp pine nuts
100g soft goat cheese, sliced into wheels
1. Start a few hours before serving time. Defrost the spinach in a fine sieve, let the liquid drain. But don’t press.
2. Prepare quiche baking form by spraying with oil and dusting with rice flour. Rotate the dish then shake to make an even layer of rice flour on the bottom of the dish.
2. Thoroughly wash leek white and finely process with eggs, spinach and spices
3. Combine the mixture with all other ingredients except the topping ingredients.
4. Transfer the mixture into the prepared form, make the surface flat, lay out the cheese wheels, sprinkle with pine nuts and press them lightly into the tart but leave them visible.
5. Bake for 30 minutes at 180c/356F fan forced oven.
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