Any excuse to get more spinach in my diet and I’m there. It’s not all about the iron you know, here are just some of the health benefits of eating this wonderful green leaf. Popeye wasn’t as stupid as he looked….
One cup of spinach has nearly 20% of the RDA of dietary fibre which aids in digestion, maintains low blood sugar, and curbs overeating.
Flavonoids — a phytonutrient with anti-cancer properties abundant in spinach have been shown to slow down the growth of stomach and skin cancer cells. Furthermore, spinach has shown significant protection against the occurrence of aggressive prostate cancer.
The vitamin C, vitamin E, vitamin K, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis and high blood pressure.
Both antioxidants lutein and zeaxanthin are especially plentiful in spinach and protect the eye from cataracts and age-related eyesight degeneration.
One cup of spinach contains over 337% of the RDA of vitamin A that not only protects and strengthens “entry points” into the human body, such as mucous membranes, respiratory, urinary and intestinal tracts, but is also a key component of white blood cells that fight infection.
The high amount of vitamin A in spinach also promotes healthy skin by allowing for proper moisture retention in the epidermis, thus fighting psoriasis, acne and even wrinkles.
This information is taken from healthdiaries. com
Some friends of ours, Nik & Stacey bought us a new cook book called I Love Curry by Anjum Anand on their last trip back to the UK. On the first flick through this was the recipe that stood out for me, the one that I wanted to make straight away.
The blended cashew nuts in the sauce give it a creamy texture and flavour that is perfect with the light and fluffy spinach koftas. The koftas are made in a similar way to spinach and ricotta gnocchi and then fried. I used goat’s ricotta which gives a very mild goat’s cheese flavour and is so much better for you than cow’s milk. I served it with a spiced turmeric pilaf rice.
Indian Spinach Koftas with Creamy Tomato & Cashew Nut Sauce
Serves 3-4, vegetarian, gluten-free. Adapted from I Love Curry by Anjun Ananad
For the sauce:
- 2 large tomatoes, quartered & deseeded
- 3 cloves garlic, chopped
- 2 tsp minced ginger
- 1 or 2 tbsp coconut oil (or other vegetable oil)
- 1 onion, sliced
- 50 gr cashew nuts
- 1/2 tsp turmeric
- 1/2 tsp chilli powder
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp garam masala
- 1 tsp salt
- 1/2 tsp black pepper
- 500 ml veg stock (or water)
- 2 tbsp tomato puree
- 1 tsp palm sugar (or brown sugar)
- a dash of Worcestershire sauce (vegetarian)
- a squeeze of lemon juice
- a handful of fresh coriander leaves, to serve
For the koftas:
- 200 gr fresh spinach, washed
- 2 tbsp cornflour (cornstarch)
- 200 gr ricotta cheese (I used goat’s ricotta)
- vegetable oil for deep-frying
For the Turmeric Pilaf:
- 220 gr basmati rice, well washed
- 2 tbsp coconut oil (or butter or ghee)
- 1 tsp cumin seeds
- 1 cinnamon stick
- 1 bay leaf
- 4 cardamom pods
- 4 cloves
- 1 small onion, sliced
- 1/2 tsp turmeric
- 1 tsp salt
- 1/2 tsp black pepper
Blend the tomatoes, garlic and ginger to a paste with a little water to get it going. Heat the oil in a large pan over a medium heat and cook the onion for about 5 minutes until lightly browned.
Add in the blended tomatoes, cashew nuts, spices, salt & pepper. Cook over a medium heat for 15 minutes, stirring occasionally. Blend until smooth with a little water if necessary then pour it back into the pan, add the stock (or water), tomato puree, sugar and Worcestershire sauce. Bring to the boil, then reduce the heat and simmer for 8-10 minutes until it is the consistency of single cream.
Meanwhile make the dumplings. Wilt the spinach in a pan with a tbsp water, a pinch salt and 1/4 tsp freshly grated nutmeg. When cool enough to handle squeeze out the excess water (in a clean tea towel) and blend to a puree with a stick blender. Then add the cornflour and ricotta and mix together well. Taste and season with salt & black pepper as required.
Heat about 5cm vegetable oil in a deep frying pan or wok over a medium high heat. To test if the oil is hot enough drop a tiny amount of the spinach mix into the oil, it should sizzle immediately but not brown straight away.
Drop heaped teaspoons full of the spinach mix into the oil. You will need to do it in batches. I got 16 out of this mixture.
Cook the koftas, turning occasionally with a metal spoon, so they cook evenly. They should take 2-3 minutes per side until browned. Remove with a slotted spoon and drain on kitchen paper.
To serve, add a squeeze of lemon to the sauce. You can add the koftas into the sauce to reheat them or serve them straight way with the hot sauce poured over and some fresh coriander leaves to garnish.
For the Rice Pilaf:
Tip the rice into a large bowl, cover with water and leave to soak. Heat the coconut oil/ghee in a saucepan over a medium heat then add the cumin seeds, cinnamon stick, bay leaf, cardamom pods and cloves and leave to sizzle and pop for about 20 seconds. Add the onion and cook for about 4 minutes until turning golden.
Drain the rice and add it to the pan with the turmeric, salt & black pepper and cook, stirring for a minute. Add 400 ml water, taste the water and add more salt if necessary.
Bring to a boil then reduce the heat to its lowest setting, cover and leave to cook for 12-13 minutes without stirring. Check the rice it should be cooked. Remove from the heat and serve when ready.
Things That Made Me Smile Today…………..
Today we visited the Alcazaba (Moorish fortress) in Malaga. It’s the first time we’ve been and I was really surprised at how beautiful it is. Everyone goes to the Alhambra but I doubt many people even know there is a smaller much less touristy version in Malaga. It’s practically deserted. Apart from the robins that is….
I have obviously taken a whole load more photographs that I will share with you over the next few posts, this is just a teaser….