SPINACH – Spinacia oleraceae - is a member of the Chenopodiaceae or beet family, related to silver beet and red beet (ie. beet root).
It is an excellent source of Vitamin C and potassium. It also provides carotene, which is converted into Vitamin A in the body. Spinach is high in iron, although there has been some debate as to whether this is in a readily available form. It contains no fat or cholesterol, and is up to 5% protein. This makes it a very desirable and healthy food.
In mild temperate climates (eg. Mediterranean, California, Souther Australia), spinach can be grown as two crops in Spring and Autumn,
while in hotter climates it is a dry season crop. If you live in a cool area, plant your spinach in the full sun. In cold climates it may need a greenhouse. In warm areas you can lengthen the spinach season by planting it in partial shade.
Few pests and diseases affect spinach. Downy mildew and aphids/mites can be problems though – so you may need to spray your plants.
Tetragonia tetragoniodes or New Zealand spinach is a low growing herb that can be cooked and eaten in the same way as normal spinach, but it is is not the same as common spinach. The advantage is that this New Zealand Spinach can be grown and harvested at times and in places where common spinach is not avavaible. The Five Star variety is also hot weather resistant, so in many areas spinach can be grown year round.
Using Spinich
It can be eaten raw in a salad, or cooked (normally boiled till barely soft). It can be added to quiche, omlettes, pies, stews or other dishes
Potato and Spinich Tortilla
1 bunch spinach (about 4 cups), stalks removed
4 cups diced raw potato and pumpkin
4 eggs
2 Tbsp oil
salt and pepper to taste
Heat the oil in a fry pan, add the potatoes and pumpkin and cook until tender. Add the spinach, cover and cook until the spinach has just wilted. Beat eggs with salt and pepper and pour over the potato mixture. Cook without stirring a couple of minutes until the egg has set. Slice and serve hot with salad.
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