Description: Simple, easy to prepare and is one of your 5-A-Day. Frozen spinach can be used too.
Serves: 2
Cooking time: 5 minutes
Ingredients
- Spinach – steam or boiled, 160g
- Soy sauce – 1 teaspoon
- Bonito flakes (alternatively, ground sesame seeds) – 2 teaspoons
Method
1. Steam the spinach briefly.
2. When they are soft enough, squeeze and remove unnecessary water.
*You may use this liquid for miso soup or any other soup so that you do not waste nutrients leached into the liquid.
3. Add soy sauce and bonito flakes on top.
Nutritional Values Per Serving
| Kcal | Protein | Fat | Carbs | Fibre | Sugars | Salt | Saturated Fat | Folate | Vitamin A (RAE) |
|---|---|---|---|---|---|---|---|---|---|
| 20.2 | 2.6g | 0.3g | 3.0g | 1.8g | 0.3g | 0.5g | 0.1g | 155.6μg | 375.2μg |
| 1.0% | 5.2% | 0.5% | 1.2% | 5.9% | 0.4% | 8.7% | 0.3% | 77.8% | 62.5% |
Nutritional Tips
Spinach is rich in vitamin A, folate and is a good source of magnesium. It is also a source of iron for vegan/vegetarian diets. Spinach is also a good source of molybdenum. Molybdenum is one of the minerals and cofactor for enzymes in our body.
In Japan, it used to be thought spinach is super high in iron and prevents iron deficiency. My grandmother kept telling me to eat spinach as it is super rich in iron and energetic like Popeye (“Popeye-kun” in Japanese). Then I one day realised that spinach is healthy but not because of iron, and more because of other benefits including vitamin A, folate and magnesium etc. Iron rich sources tend to be animal products such as red meat and they are easier to be absorbed than plant-based iron sources.
Mignonne Nutri-Cuisine 