Spinach is one of most people’s favourite green vegetable: tasty and quick to cook. It does contain iron but not as much as other greens (the Popeye myth is not really correct!) But it’s still very good for you. White Bean Spinach Soup (Crowded Kitchen) is ready in 30 minutes, is rich in protein and fibre, and leftovers are good the next day.
Dark leafy greens are high in vitamin K, so check medication as too much may interact. Also avoid for some stomach/bowel issues, due to oxalic acid. Use vegan butters with no palm oil. Keep these recipes away from pets due to toxic ingredients (nutmeg often used with spinach, along with garlic, onion, nutmeg, leeks, chives, mushrooms, fresh dough, green potatoes/onions).
Curried Spinach and Chickpeas (The Veg Space) is a tasty supper, with Indian spices and lemon, in a homemade creamy coconut sauce.
Spinach Artichoke Pasta (Short Girl, Tall Order) is a filling supper in a basil creamy sauce. Ready in 30 minutes.
Vegan Creamed Spinach (Crowded Kitchen) is easy to make, and ready in 30 minutes. Made in one pot with non-dairy milk and vegan mozzarella, and nutmeg (toxic to pets).
Homemade Spinach Artichoke Pizza (The First Mess) has the qualities of a classic dip in pizza form, with tastes of garlic, lemon and chilli. If you don’t want to bother with the homemade crust, Northern Dough Co makes good palm-oil-free pizza doughs.
Artichokes are unbloomed flowers (related to sunflowers). A member of the thistle family, they have been enjoyed since the time of the ancient Romans and Greeks. Don’t cook them in iron or aluminium, it will turn your pans grey. Serve with vegan Hollandaise sauce. You can also buy canned artichokes, for convenience. Many plant-based fish recipes use hearts of palm, but these can be unsustainable – you can instead sub any recipe with canned artichokes, which is the same in taste, and local too!
This recipe for creamed spinach with garlic (Minimalist Baker) is a lovely way to get your leafy greens (check if on medication, as some don’t let you eat too many, due to interaction with vitamin K). If you think you don’t like spinach because you just steam it, then you don’t know what you’re missing. This dish cooks up our green friend in a tasty cashew cream sauce, flavoured with cheesy-tasting nutritional yeast, miso paste, salt, pepper and lemon juice.
Spinach is high in iron, but not the highest. It’s also high in oxalic acids, so some people can’t eat it for medical reasons. But for everyone else, it’s easy to find and cheap to buy, and packed with nutrients. If you like this recipe, then try cooking up other greens in the same way. Serve this dish with your favourite veggie roast, or simply on its own as a tasty snack, with crispy fried onions.
