Spinach is very versatile and it is easy to incorporate spinach into a diet. That is great because spinach has so many health benefits. Vitamin C, or ascorbate, is chemically the simplest vitamin. Unlike humans, plants can synthesise ascorbate, accumulating it up to 10% of the total water-soluble ‘carbohydrates’, according to research findings. The washing process of pre-packaged spinach, which uses circulating water with chlorine-based sanitiser, “can be a potential source of ascorbate loss and younger plant tissues often have higher ascorbate concentrations than older ones, e.g. in spinach.” (Food Chemistry 233 (2017) 237–246) So, if you are buying spinach for a salad, try the baby spinach that is sold unpacked and wash it yourself.
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 for Tabouleh. They call lutein ‘eye vitamin’.
Spinach can be added to many savoury dishes, raw or cooked. I prefer cooked spinach in winter and raw in summer. We are in the middle of the winter right now in Australia. And, here I am again with a new soup recipe. Please enjoy!
Cloudy Spinach Soup
2 cup vegetable stock
2 cup filtered water
250g diced turnip
150g leek white, thinly sliced
300g fresh baby spinach
2 garlic cloves, crushed
1 small bunch of dill
salt and pepper
1/2 lemon, juiced
*for vegan version replace eggs with 1/3 cup of almond milk
1. Cook diced turnip and leek in the vegetable stock and water mix until ready.
2. In the meantime, wash dill thoroughly and chop up. Put aside.
3. Beat the eggs until consistent and creamy. Put aside.
4. When leek and turnip are cooked, add seasoning, spinach leaves, dill and garlic.
5. As the soup starts boiling, immediately add beaten eggs in a thin running stream and rotate the soup with a ladder in one direction. Add lemon juice and switch off the heat.
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There has recently been so much interest in the PH impact from the food we consume that it generated just enough material for everyone on the Internet. Happy reading!
The only important thing we need to remember is that to achieve a good balanced system in our body we need to eat good food. Of course, you could eat and drink bi-carb soda if you have to, but it is not going to work if you consume sugar and fatty fried starch. The real benefit of the alkaline diet is in eating healthy, there is nothing new really.
Consider this soup below as a medicine, as it contains all the most alkalising products :-).
During the last few decades no fat was welcomed in our kitchens. Now we are coming back to a good fat. And chefs say the duck fat is one of the must-have ingredients.
The duck fat is considered to be a good fat. The content of monounsaturated and polyunsaturated fat is high and the content of saturated fat is very low. According to Google, the duck fat has only 10% of saturated fat. Compare that to the natural butter, which has 51% of saturated fat.
This is very fortunate because duck fat tastes great too. The traditional duck confit is not a French duck confit without a duck fat.
Cooking the whole duck is easy but the eating is simply unattractive. I had been buying only legs or fillets until one chef shared a secret for the consumption of the whole duck. I used his idea in my recipe below. Enjoy, this is a very special risotto that has an unforgettable taste.
Often when I have passed flat bread and wraps on the supermarket shelf I have had to make an effort not to stop. Now I make my own healthy wraps! And I am loving it. The recipe has so much potential, you can use it in many different ways with different fillings. It can be also used for pies, especially if you are a fan of pot pies. Just imagine a chicken and mushroom pot pie topped with a parsnip top! Continue reading
Never thought there could be a ‘war’ between superfoods. If you look for kale and broccoli comparison information you may find this picture within an article published by ‘Salt Sugar Fat’.
What do you think of biostatistics? I think it tells us that we are not unique and we are all part of statistics. Results of useful research studies can give us an opportunity to be proactive and prevent diseases that some of us may get eventually. So, I decided to dedicate my next posts to Osteoporosis, because sadly a few friends of mine have been diagnosed with it recently.
Osteoporosis translates from Greek as ‘porous bones’, or ‘bones with holes’. Osteoporosis can occur in anyone, but it is most common in older women. Small and thin women get it more often. Also, white and Asian women are at a highest risk, whereas black and Hispanic women have a lower risk. Family history can play a role too.
If Red Lentils are good for soups, Brown Lentils are good for salads. By using sprouted Brown Lentils you could create a very exquisite one.
Sprouted Brown Lentils can be stored in a refrigerator very well, for a week if needed. To sprout lentils you just need to keep them wet for a few days at the room temperature. Initially soak the lentils in the water overnight, then transfer into the shallow container to make a layer up to 1 cm then regularly rinse the lentils or spray them with water.
Once you are happy with what is achieved, pack the sprouts into a tight container and store in a refrigerator. From 1 cup of dry Brown Lentils you will get 2 cups of sprouts.