How to cook spinach quickly and easily

Spinach is a green leafy vegetable that we will find very easily in almost any food store, since it is processed in many ways: its fresh sprouts, refrigerated, specially designed for salads, fresh bunches in markets and greengrocers, cooked, in a can, in any supermarket, frozen whole or chopped, also in supermarkets, or even dehydrated powder in specialized stores.

In any of his presentations, spinach admits to being cooked in a simple way. We tell you how to cook spinach quickly and with a delicious result.

When to buy spinach

There are a couple of seasons for spinach: fall and spring. It is when we will find the best fresh spinach and with the best price. In general they are cheap. They are sold in bunches and can last up to 5 days at home if we keep them in the fridge.

When you go to buy fresh spinach, check that it is very green, without browning, and preferably that it is not emaciated or wilted. If they are a bit soft (leaves drooping), they can be recovered by washing them and soaking them whole in cold water for a few hours. Always remember to remove the rubber or rope with which the bunch is tied and remove the damaged parts and those that you are not going to eat (for example the roots if they bring them).

How to preserve spinach

Store your spinach in the fridge in a closed bag but with some holes or a zip bag a bit open. Do not put other things on top or crush them.

If you want to freeze them, it is best to first blanch them for 1 minute in boiling water, drain, dry and store in containers suitable for freezing. Homemade frozen spinach remains the same as the purchased ones: they will not remain whole, with freezing the structure of the plant breaks due to the formation of water crystals and they remain chopped and soft.

When you are going to use the fresh spinach, wash it well. and cut them just enough, since they will reduce a lot when cooking them.

How to make spinach and make it delicious

Spinach cooks very quickly and is perfect both to be the protagonist of a recipe and to accompany other foods. Take note of the fastest and easiest cooking methods:

1. Sautéed spinach

One of the best ways to make them is to stir-fry: we cook them just enough together with other ingredients (vegetables, pasta, legumes, tofu, etc.) and we maintain the texture a bit without wetting the rest of the ingredients. Throw them almost at the end of cooking and they will release little water.

They look great in the pan too. We can add a little oil and the spices we want. They will release a lot of liquid, but it is not a problem. Let it evaporate and brown your spinach for a few more minutes.

2. Spinach in stews and stews

In stews and stews it is not necessary to do any additional step: they are cut and added. And it is best to do it almost at the end of cooking, because they cook very quickly, but there is no problem in adding them from the beginning if you want it to be creamy.
It is not recommended to roast them because they are thin leaves that will wilt quickly in the heat, but we can add them to roast dishes such as casseroles, lasagna, empanadas, etc., chopped with the rest of the ingredients. Also on pizzas, although you can’t put too many so they don’t soak the dough.

3. Cook spinach

Cooked spinach can be delicious as a side dish or side dish. Instead of boiling them, take them out and serve them, blanch them (1 minute in boiling water), transfer them to a bowl with cold water, and when they cool, drain them well and squeeze them with your hands to remove as much water as possible. Dress them with soy sauce, a mild vinegar (such as rice vinegar), salt, and sesame seeds. If you want it hot, half a minute in the microwave is enough.

4. Spinach in salad

Fresh spinach can be eaten raw, in fact that’s what refrigerated spinach sprouts are sold for. They have a mild flavor and a very pleasant tender texture.

How to Reduce Oxalates in Spinach

Spinach is from the amaranth family and is also related to beets, quinoa, and celosia. Although we think that it is very rich in iron, especially thanks to the publicity it has had for decades, the truth is that itThe amount of minerals we absorb is limited by their high oxalate content, which are compounds that bind to calcium molecules and form inabsorbable compounds. This does not mean that spinach is nutritionally “useless”, just that it cannot be considered a good source of calcium and iron.

Like other foods high in oxalates, such as cocoa, beets, chard or parsley, it is not recommended to give it to very young children or to people with kidney problems, although this is something that your dietitian-nutritionist will limit if you have this type of problem.

We can reduce the amount of oxalates by cooking the spinach well, but we will not eliminate them completely. It’s okay, it won’t “steal” nutrients from you, but as a source of calcium, for example, eat turnip tops, collard greens, kale, pak choy, cabbage, cabbage, broccoli…