Spinach (Palak)

Description

Spinach, known as Palak in many South Asian regions, is a nutrient-rich leafy green vegetable that has been cultivated and consumed for centuries. Believed to have originated in ancient Persia, it traveled across Asia and Europe and became a staple in global diets due to its versatility, flavor, and remarkable health benefits. Spinach is a cool-season crop and is widely grown in kitchen gardens, commercial farms, and even in urban planters.

This dark green leafy vegetable is tender, mildly bitter, and comes in several forms:

• Flat-leaf spinach: Smooth, broad leaves; used in salads and light cooking.

• Curly or savoy spinach: Crinkled leaves with a deeper flavor; ideal for stews and curries.

• Baby spinach: Young, delicate leaves; often eaten raw in salads or light sautés.

Spinach is available fresh, frozen, canned, or dried, and is used in everything from soups and curries to smoothies, sandwiches, pastas, and parathas. When cooked, it wilts dramatically in volume but intensifies in taste and nutrient availability.

Nutritionally, spinach is a powerhouse of vitamins and minerals, offering:

• Iron: Supports red blood cell formation (though better absorbed with vitamin C)

• Calcium and magnesium: Essential for bone health

• Vitamin K1: Critical for blood clotting

• Vitamin A (as beta-carotene): Supports eye and skin health

• Vitamin C: Boosts immunity

• Folate: Crucial for cell repair and pregnancy health

• Fiber: Aids digestion and satiety

• Antioxidants like lutein and zeaxanthin: Protect eyes from damage

In Indian cuisine, spinach is the star in dishes such as:

• Palak Paneer: A classic spinach and cottage cheese curry

• Palak Dal: Lentils simmered with spinach and spices

• Palak Paratha: Spinach dough flatbreads

• Sarson-Palak Saag: A seasonal winter delicacy

• Spinach Pakoras: Leaf fritters with gram flour batter

In global cuisines, spinach is used in:

• Salads with citrus vinaigrettes or cheeses

• Pastas and lasagnas for depth and color

• Omelets, quiches, and frittatas

• Sautéed or steamed sides with garlic, nutmeg, or olive oil

• Soups and stews for a hearty, wholesome addition

• Smoothies and juices for detox and fiber

Spinach cooks very quickly and pairs well with garlic, onions, chilies, tomatoes, lemon, cheese, lentils, and nuts. It’s best to wash thoroughly before cooking to remove soil and pesticides. Light steaming or sautéing improves absorption of iron and calcium by reducing oxalates—natural compounds that inhibit mineral absorption.

In traditional medicine, spinach is regarded as a cooling, blood-purifying vegetable. It is said to support liver function, digestion, and skin health, and is often part of post-illness recovery diets due to its easy digestibility and high nutrient load.

From a storage standpoint:

• Fresh spinach should be stored in a refrigerator, ideally in a perforated bag or wrapped in a damp paper towel.

• Use within 3–5 days for best texture and taste.

• Cooked spinach can be refrigerated for up to 2 days or frozen for longer storage.

Spinach is considered an eco-friendly crop when grown organically, and it’s often part of sustainable kitchen practices due to how quickly it grows and how little waste it produces.

However, due to high pesticide use in commercial farming, spinach is frequently listed among the “Dirty Dozen”—a group of produce most likely to contain pesticide residues. It’s advisable to buy organic spinach or wash it thoroughly in salt or baking soda water.

To summarize, spinach is one of the most nutritious and adaptable greens available. Whether added to a rich curry, tucked into a sandwich, or blitzed into a smoothie, it elevates the health quotient and flavor of any dish. Its low calorie count, rich vitamin content, and versatile nature make it a grocery essential for every household.

Quantity is 5kg