WHAT’S SEASONAL IN MARCH?
Spinach has a high water content, meaning it reduces to around a quarter of its size when cooked, so buy lots. Keep it in a plastic bag in the fridge for no more than three to four days.
Spinach can be steamed in five to ten minutes in a large saucepan on a moderate heat. Sautéing and microwaving are also good cooking methods, while raw spinach is a great addition to salads.
NUTRITIONAL VALUE
There are few vegetables richer in vitamin K than spinach, and this helps maintain bone health, while it is also rich in iron, which helps red blood cells to transport oxygen around the body and increase energy production and DNA synthesis.
Spinach is also an excellent source of vitamin A, vitamin C, vitamin B2 and folate, as well as manganese and magnesium.
RECIPE
Beef and spinach curry
- Serves 20
- Typical portion size for one to four years: 120g
- Preparation time: 10 minutes
- Cooking time: 40 minutes
Ingredients
- 2 medium onions
- 160g fresh tomatoes
- 1.3kg diced beef
- 1 tbsp vegetable oil
- 4 tbsps tomato purée
- 4 tsps ground turmeric
- 4 tsps chilli powder
- 4 tsps curry powder
- 660ml tap water
- 320g fresh spinach
Method
- Chop the onion and tomatoes.
- Heat oil in pan and add the beef. Cook until browned.
- Add the onion and tomatoes and cook for five minutes.
- Add the tomato purée, turmeric, chilli powder, curry powder and water. Bring to the boil and simmer for 30 minutes until the beef is cooked through and tender.
- Add the spinach and cook for a further three to four minutes.
Serving suggestion
Serve with white or brown rice and broccoli florets.
Recipe adapted from: The Nursery Catering Company, https://bit.ly/35uG8xB
