Spinach--raw or cooked?

[kismetbaby]

Anyone know, have any thoughts, on whether its better to eat spinach raw or cooked?

I like it both ways, but I just wondered if their was an optimal way to get the Vits from spinach.  Often when I cook it I wind up squeezing out the liquid (as many recipes call for) and I wonder if I'm loosing the good stuff that way.  But I know some foods are easier to digest/process when they are cooked.

I have a big bunch sitting on my counter and trying to decide how to eat it!

[EdnaMarie]

I haven't seen any studies, but I'm placing my bets on raw.  Though, I did not realize there were that many veggies that were better cooked than raw.

I personally like them wilted over my eggs in the morning.  If I have two eggs, and cover them completely with spinach and grate parmesan over them, I am in heaven after about five minutes.  It's my easy way to get my spinach in.

Also, in a salad with walnuts, cranberries, olive oil, and feta... ahhhh...

[la mamita]

If you squeeze out the liquid, you can use it in other things (like broth or instead of water in recipes). I think with all boiled vegetables, the vitamins end up leaching out somewhat into the water. My parents always drink the water from boiled vegetables....like potato water or broccoli water...not my style. I prefer to eat cooked spinach though, instead of raw.

[staceychev]

I don't eat it raw too often because it's not good for my thyroid! But, I do cheat with a spinach salad now and then. 

[puffingirl]

I don't know about the nutrition of each way, but I end up doing cooked (a quick saute with a little olive oil and garlic) because I'll eat a bigger portion that way--a huge pan cooks down small.  I'd get bored going through that much spinach raw.

[ollyoxenfree]

I think with spinach it's important to serve it with some citrus like oranges in the salad or lemon dressing. The citric acid aids in absorption of the iron from the spinach. 

The raw vs. cooked debate goes on, based on concerns that oxalic acid in raw spinach blocks the absorption of calcium and iodine, so some people avoided it, especially if they have thyroid or bone problems. OTOH, there's concern that cooking process crystalizes oxalic acid and can cause kidney problems and limit iron absorption. 

I eat it both ways. One of my favourites is to take a few handfuls of raw baby spinach leaves and put them in the pot after I make a lentil dahl or curried chicken stew and let them steam for a minute or 2 before I serve it. 

[*bejeweled*]

Hi, will you share your curried chicken stew recipe? Please?

Originally Posted by ollyoxenfree 

I think with spinach it's important to serve it with some citrus like oranges in the salad or lemon dressing. The citric acid aids in absorption of the iron from the spinach. 

The raw vs. cooked debate goes on, based on concerns that oxalic acid in raw spinach blocks the absorption of calcium and iodine, so some people avoided it, especially if they have thyroid or bone problems. OTOH, there's concern that cooking process crystalizes oxalic acid and can cause kidney problems and limit iron absorption. 

I eat it both ways. One of my favourites is to take a few handfuls of raw baby spinach leaves and put them in the pot after I make a lentil dahl or curried chicken stew and let them steam for a minute or 2 before I serve it. 

[EdnaMarie]

If you google "chicken saag" or "lamb saag" or the like, you will get a lot of great recipes for spinach curries, because "saag" means "spinach" in Hindi and Urdu.  ;)

[ollyoxenfree]

Originally Posted by *bejeweled* 

Hi, will you share your curried chicken stew recipe? Please?

 

Sure! 

This version needs a fairly large pot - I use a 7 qt. dutch oven. I'm also giving you the original recipe, but I confess that when I made it last week, I was out of many spices and didn't feel like fussing with whole cloves and cinnamon sticks. So I substituted the spices. Instead I used 2 tsp. turmeric, 1 Tbsp. garam masala mix and 2 Tbsp. mild curry powder (both commercial blends from a local spice maker). 

2 Tbsp. vegetable oil

6 boneless chicken breasts, cut into cubes

2 cups onion, chopped in 1/2 in. pieces

2 large garlic cloves, minced

1 in. piece of ginger, grated

1 red chili, finely diced

1 sweet red pepper, chopped

2 tsp ground turmeric

2 Tbsp. ground coriander

2 tsp. ground cumin

8 whole cloves

2 cinnamon sticks 

1 tsp. ground pepper

2 tsp. salt

1 cup chicken broth

1/2 head chopped cauliflower

1 cup frozen peas

6 carrots, in 1/4 in. slices (I used 2 sweet potatoes, chopped)

2 large tomatoes, chopped

2 cups plain yoghurt  

A couple of handfuls of spinach leaves

Heat oil in dutch oven or large saucepan. Saute chicken until golden. Remove and set aside. 

In same pan, saute onion for 3 minutes. Add garlic, ginger and chili, cook until onions soften.

Add spices, stir for 1 minute.

Add chicken broth and carrots. Return chicken to pan. Cover and simmer 5 minutes over low heat, stirring occasionally. 

Add cauliflower. Cover and simmer 10 minutes.

Add peas. Cover and simmer another 5 minutes or until vegetables are tender-crisp.

Add tomato and yoghurt, simmer uncovered until heated through, about 5 minutes. 

Add spinach. Simmer 1 to 2 minutes, until slightly wilted.

Serve with a little extra plain yoghurt and chopped fresh coriander.  

*Last notes - I have made it without adding the tomato and yoghurt at the end and it's a nice thick stew at that point. I just serve it with yoghurt and coriander. 

It also works with a variety of ingredients you may have on hand - I've added a chopped apple or pear, green beans earlier in the cooking, and even tossed in leftover roasted squash cubes at the end. 

Edited by ollyoxenfree - 11/16/10 at 9:24am

[Shantimama]

 Now I am hungry

[*bejeweled*]

Thank you ollyoxenfree. Oh my, this sounds sooooo delicious. How long does it take you from start to finish?

Originally Posted by ollyoxenfree 

Originally Posted by *bejeweled* 

Hi, will you share your curried chicken stew recipe? Please?

 

Sure! 

This version needs a fairly large pot - I use a 7 qt. dutch oven. I'm also giving you the original recipe, but I confess that when I made it last week, I was out of many spices and didn't feel like fussing with whole cloves and cinnamon sticks. So I substituted the spices. Instead I used 2 tsp. turmeric, 1 Tbsp. garam masala mix and 2 Tbsp. mild curry powder (both commercial blends from a local spice maker). 

2 Tbsp. vegetable oil

6 boneless chicken breasts, cut into cubes

2 cups onion, chopped in 1/2 in. pieces

2 large garlic cloves, minced

1 in. piece of ginger, grated

1 red chili, finely diced

1 sweet red pepper, chopped

2 tsp ground turmeric

2 Tbsp. ground coriander

2 tsp. ground cumin

8 whole cloves

2 cinnamon sticks 

1 tsp. ground pepper

2 tsp. salt

1 cup chicken broth

1/2 head chopped cauliflower

1 cup frozen peas

6 carrots, in 1/4 in. slices (I used 2 sweet potatoes, chopped)

2 large tomatoes, chopped

2 cups plain yoghurt  

A couple of handfuls of spinach leaves

Heat oil in dutch oven or large saucepan. Saute chicken until golden. Remove and set aside. 

In same pan, saute onion for 3 minutes. Add garlic, ginger and chili, cook until onions soften.

Add spices, stir for 1 minute.

Add chicken broth and carrots. Return chicken to pan. Cover and simmer 5 minutes over low heat, stirring occasionally. 

Add cauliflower. Cover and simmer 10 minutes.

Add peas. Cover and simmer another 5 minutes or until vegetables are tender-crisp.

Add tomato and yoghurt, simmer uncovered until heated through, about 5 minutes. 

Add spinach. Simmer 1 to 2 minutes, until slightly wilted.

Serve with a little extra plain yoghurt and chopped fresh coriander.  

*Last notes - I have made it without adding the tomato and yoghurt at the end and it's a nice thick stew at that point. I just serve it with yoghurt and coriander. 

It also works with a variety of ingredients you may have on hand - I've added a chopped apple or pear, green beans earlier in the cooking, and even tossed in leftover roasted squash cubes at the end. 

[ollyoxenfree]

Originally Posted by *bejeweled* 

Thank you ollyoxenfree. Oh my, this sounds sooooo delicious. How long does it take you from start to finish?
 

 

You are very welcome!! 

In total, about an hour to 90 minutes from prep to serving. I'm kind of slow with chopping veggies, so that part takes me 15 or 20 minutes at least. Then it's about 45 minutes total cooking time. I'd say about 10 to 15 minutes to cook the chicken and onions etc. at the start, and then 20 to 30 minutes once you add the broth, and then another 5 minutes or so at the end with the yoghurt. 

It's really great if you make it ahead to the point before adding the yoghurt, then refrigerate it, and re-heat and add the yoghurt when you serve it a day or two later.

[Sol_y_Paz]

I believe raw is probably best, although lightly steamed or cooked in good oil is probably just as good.  

With the cold weather I have been liking it cooked in soups and other warm dishes, during summer raw with strawberries hits the spot.