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This article was co-written by Jennifer Lease, RD, CDN. Jennifer Lease is a licensed dietitian and trained chef in Denver, Cporado. With over six years of experience in the food and nutrition fields, she specializes in using a plant-based approach when applying nutritional information to cooking. Jennifer holds a bachelor’s degree in nutrition and a nutrition internship from the University of Delaware. She also attended chef training at the Natural Gourmet Institute for Health and Culinary Arts.
There are 7 references cited in this article that you can see at the bottom of the page.
This article has been viewed 8,947 times.
Spinach (spinach) is a green leafy vegetable that is rich in iron. Spinach can be eaten raw or made into a variety of simple and delicious dishes. You can use spinach to make salads, smoothies, boiled, sauteed or covered with cream. Here are some suggestions for how to prepare spinach.
Steps
Prepare Spinach
- The most common type of spinach is the one with smooth, flat leaves that are easy to wash. [2] X Research Source
- Savoy spinach is more heat tolerant than others. However, its leaves have deep wrinkles, so it is difficult to wash off the soil and dirt stuck in the leaves.
- Young spinach is picked 15-20 days after planting, while spinach is usually picked after 45-60 days. Young spinach with soft leaves and used as a salad will taste better, while older vegetables used for processing are best.
- Cut off the spinach leaves.
- Separate the leaves and stems of the vegetables. However, this step is not required because some people still like to eat vegetable stalks.
- Put vegetable leaves in a bowl of water, wash each leaf and change the water.
- Continue washing until the soil clinging to the leaves is gone.
Processing Spinach
- Put the spinach in a pot of boiling water.
- Boil for about 3-5 minutes.
- Take out and let dry.
- Put vegetables in ice water to “cold suddenly” and give vegetables a bright green color. Then drain again (optional).
- Place the vegetables on a serving plate and drizzle some piu oil on top.
- Add a little salt and pepper.
- Heat 2 tablespoons of piu oil over medium heat.
- Add garlic and sauté for about 30 seconds or until fragrant.
- Add 1 bunch of spinach and saute for 1 minute, until vegetables are soft. Use tongs to stir vegetables while sautéing.
- Add the remaining bunch of vegetables and sauté for another 2-3 minutes until the vegetables are tender.
- Season with salt and pepper to taste.
- Melt a stick of butter in a pan.
- Sprinkle flour over butter and beat until combined.
- Cook the flour and butter over medium heat for 5 minutes.
- Add the diced onion and minced garlic and stir for 1 minute.
- Add milk and stir for 5 more minutes.
- Saute the spinach in a separate pan. Saute the vegetables according to the instructions above (do not add garlic).
- Season with salt and pepper in the cream sauce, then add the spinach.
- Stir gently until spinach and cream sauce are well combined.
- Saute onion in butter for 2-3 minutes until onion is soft.
- Add spinach, milk and cream.
- Turn off the stove.
- Add 4 tablespoons cheese, breadcrumbs, salt and pepper.
- Ladle the mixture into a 10 cm x 10 cm x 3 cm baking dish.
- Sprinkle with the rest of the cheese.
- Uncover and bake spinach at 175 degrees Celsius for 40-45 minutes or until cheese is slightly browned.
Prepare Spinach Salad
- Chop the purple onion.
- Cut strawberries into 4 parts.
- Mix the shallots, strawberries, almonds, and spinach together.
- Mix 1/4 cup Balsamic vinegar, 1/4 cup piu oil, 3 tablespoons sugar, salt, and pepper to make the sauce.
- Pour dressing over salad and mix well.
- 1 1/2 cups water or coconut water
- 2 cups spinach
- 1 ripe pear, chopped
- 1 teaspoon lemon juice
- 1 teaspoon grated ginger
- 1 teaspoon flaxseed powder
- 1 teaspoon honey
This article was co-written by Jennifer Lease, RD, CDN. Jennifer Lease is a licensed dietitian and trained chef in Denver, Cporado. With over six years of experience in the food and nutrition fields, she specializes in using a plant-based approach when applying nutritional information to cooking. Jennifer holds a bachelor’s degree in nutrition and a nutrition internship from the University of Delaware. She also attended chef training at the Natural Gourmet Institute for Health and Culinary Arts.
There are 7 references cited in this article that you can view at the bottom of the page.
This article has been viewed 8,947 times.
Spinach (spinach) is a green leafy vegetable that is rich in iron. Spinach can be eaten raw or made into a variety of simple and delicious dishes. You can use spinach to make salads, smoothies, boiled, sauteed or covered with cream. Here are some suggestions for how to prepare spinach.
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