myTescoma 1/2019en

STRONG TO THE FINISH...

How true is that? Spinach are the most common and appreciated green- leafy vegetables, they have a delicate taste and are versatile, perfect as a side dish, stuffing for fresh pasta, main ingredient for soups and even smoothies. Their origin is quite uncertain, they seem to have been grown in Persia at first, over 4.000 years ago. They are erroneously known for being incredibly rich in iron, that is the basic reason of the creation of Popeye, the comic strip character who became invincible when he ate them: that was a smart marketing strategy to encourage people to eat them, especially kids. Whether rich or poor in iron, they are still a superfood, loaded with tons of nutrients in a low-calorie package: a100-gram serving only contains 23 calories! A concentrate of precious nutrients Spinach is storehouse for many phytonutrients that have health promotional and disease prevention properties. Leaves hold a good amount of soluble dietary fiber, that’s why they are recommended in the cholesterol controlling and weight reduction programs. As for the iron, a 100 g serving of fresh spinach contains about 25% of its daily intake which is one of the highest for green-leafy vegetables. Fresh leaves are also a rich source of several vital antioxidant vitamins protecting against free radicals: zeaxanthin protects against eye-diseases. Vitamin-A is essential for healthy mucosa and skin, and for night vision. Vitamin-K plays a vital role in strengthening the bone mass. B-complex vitamins and folates help prevent neural tube defects in the newborns. Vitamin-C is a powerful antioxidant, which helps the body develop resistance against infectious agents. Minerals like potassium, manganese, magnesium, copper and zinc help controlling heart rate and blood pressure, growth and development, and digestion. Choosing, preparing and preserving spinach Spinach is a versatile vegetable and can be eaten raw or cooked. It is available fresh, frozen, or canned, it can be found all year round but grows mainly in winter. Since spinach grow close to the soil, it is paramount to wash them accurately to eliminate impurities: rinse them well but never leave them to soak too long. Their properties are at their best in raw fresh leaves, even better if sprinkled with lemon juice which makes iron more readily assimilable. If you prefer cooked spinach, keep in mind that the shortest the cooking, the more intact the nutrients will remain. Spinach are best preserved when cooked: you can keep them in the fridge for a couple of days in an airtight container. Fresh spinach leaves on the other hand must be washed, wiped dry and

IN SEASON

THE RECIPE ingredients - serves 4 Spinach & blue cheese pockets • 1 sheet packaged rectangular puff pastry • 250 g sweet blue cheese • 60 g walnuts • 500 g fresh spinach • sesame seeds • nutmeg to taste • olive oil to taste • salt and pepper to taste • 1 egg yolk for brushing Wash and drain the spinach and put them into a pan with a couple spoons of oil and cook them until soft and deprived of their water. Season with salt and pepper and transfer them into a bowl. Add diced cheese, walnuts and grated nutmeg, an extra pinch of salt and pepper, and mix well. Unroll the puff pastry, cut it into 4 parts and distribute the mixture equally on each part. Form the pockets, brush with egg yolk and sprinkle with sesame seeds. Bake in a preheated oven at 180 °C for 20 minutes. Smoothie

THE RECIPE • 200 g spinach • 4 stalks of celery • 2 cucumbers • 2 green apples • 10 basil leaves • 1 lime • 5 or 6 ice cubes Wash the spinach and celery and set aside. Peel the cucumbers and apples and slice them. Cut the celery into slices and coarsely mince the spinach. Grind the ice cubes, combine all ingredients and blend the mixture until smooth. Add lime juice and blend briefly before serving. ingredients - serves 4

stored in the fridge in plastic or paper bags, thus they will remain fresh for 2 or 3 days. The best option anyway is to freeze them.

SMOOTHIE SERVED IN STYLE

Smoothie bottle myDrink - art. 308812 capacity: 300 ml