Why you spinach again can warm up and you’re not stronger

Every week brings another product of our own soil under the attention. What is the story of this product and what can you do with them? This week: spinach.

Spinach is a dark green leafy vegetable which originated from Asia. “The vegetable has tender leaves and a slightly earthy, full-bodied taste,” says Maaike, the Lion of the National action Plan on Vegetables and Fruit. “We know different types of spinach: large-leaved, small-leaved and wild spinach. Small-leaved spinach is well suited to salads to process. Large-leaved spinach is treatments and is usually used in hot dishes. Wild spinach has an irregular leaf and is firmer.”

We eat more and more spinach

The consumption of spinach increases in our country. Market analyst Wilco van den Berg of the GroentenFruit House: “This year, the supermarktverkoop about 4 percent, while in 2017 even though there was a similar increase.” There is also a more grown up at the Dutch fields. “Spinach is in the Netherlands on nearly 2,200 acres were grown. This is about 5 percent more than last year. A large part of the spinach, which in our country is grown is also processed to diepvriesspinazie.”

This is the spinach

  • Vegetable with an earthy, full-bodied taste
  • Source of iron
  • Grootbladig, kleinbladig and wild
  • Costs approximately 1.60 euros for 400 grams

No muscles but iron

And what’s up with that extra strength that you get from spinach? That appears to be based on a misunderstanding. “It was thought that Popeye his strength was because there is a lot of iron in spinach would be,” explains Patricia Schutte of the Nutrition centre. “However, research suggests that the iron content is much lower; about 2.4 milligrams per 100 grams. In a piece of beef of the same weight is just as much iron as green vegetables. In addition, iron from meat is better absorbed than from vegetables. Of spinach, you will not necessarily stronger, but there are a lot of vitamins and minerals in.”

Every day a little iron to take through the food is important. Schutte: “If you’re too little to ingest, it can make you drowsy or tired and thus, not strong. You can also there is ill go see it. Iron helps to get enough oxygen from your lungs to your tissues to flow out, also to your muscles, which is important for a good physical condition.”

Research shows that the iron content in spinach was lower than they thought; 2,4 milligrams per 100 grams

Re-warming up can’t hurt

“Fresh spinach you can find the best on the day of purchase food,” advises the Lion. “If that does not suit, then you can get spinach two days in the fridge. If your spinach ahead of time, two minutes, heated briefly (blanch) then you can use the vegetables for up to 12 months in the freezer at least -18 degrees Celsius to save.”

A cooked bit about? Also, this need not be disposed of. Schutte: “Let possibly a bit of spinach to cool down quickly. Re-heating is not harmful. Store both fresh and cooked spinach for up to two days in the fridge.”

Enough about spinach, what can you do with it?

The Nutrition centre recommends daily 250 grams of vegetables to eat. Those who want to keep after the prepare has than about 450-500 grams of this slinkgroente necessary. “Fresh spinach must have solid leaves and a nice green and fresh look,” says The Lion. However, there is still regular sand in between.

“Make the spinach a good clean under the faucet so that all the grains of sand are removed. Let the spinach drain in a colander and boil the leaves with excess water (the water that is still on the fruit is present after the wash).”

Preparation times

  • Stir-fry: 3-5 minutes
  • Cooking: 5-7 minutes
  • Steaming: 10 minutes
  • Braising: 10 minutes

Recipe for spinaziesoep with roasted chickpeas

Appetizer for 4 persons

Warm the oven to 200 degrees Celcius. Rinse the chickpeas in a sieve under the tap and let them drain well. Pat dry with a paper towel. Put the chickpeas in a bowl and mix in 1 tablespoon of oil, chilli powder, paprika powder and black pepper. Spread the chickpeas on a baking pan and bake for 15 minutes. Scoop out the chickpeas and bake for another 10 minutes until they are crisp.

Was the spinach and let drain well. Peel the potato and cut it into small cubes. Peel the onion and garlic and chop them. Heat 1 tablespoon oil in the pan and fry the onion and garlic. Add the cumin seeds. Add 600 ml of water, the piece of stock cube and the diced potato. Leave for 10 minutes to cook until the potato cubes are soft.

Add the spinach and cook for another 2 minutes. Puree the soup with a hand blender to smooth.

Divide the soup over 4 bowls and garnish with the chickpeas.


  • 1 small tin of chickpeas (uitlekgewicht ca. 150 grams)
  • 2 tablespoons oil
  • ½ Teaspoon of chili powder
  • ½ Teaspoon paprika
  • ½ Teaspoon black pepper
  • 400 grams spinach
  • 1 potato
  • 1 onion
  • 1 clove of garlic
  • ½ Teaspoon cumin seeds
  • ½ Groentebouillontablet with less salt

Source: Nutrition Centre

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