{"id":113617,"date":"2024-06-21T05:00:57","date_gmt":"2024-06-21T05:00:57","guid":{"rendered":"https:\/\/test10.co.za\/C\/?p=113617"},"modified":"2024-06-14T15:17:58","modified_gmt":"2024-06-14T15:17:58","slug":"why-spinach-shrinks-when-cooked","status":"publish","type":"post","link":"https:\/\/test10.co.za\/C\/why-spinach-shrinks-when-cooked\/","title":{"rendered":"Why Spinach Shrinks To the Point of No Return"},"content":{"rendered":"

Spinach is the Houdini of vegetables \u2013 you could dump an entire bag into the pan and it would still vanish into thin air. While its diminishing return can mostly be attributed to its high water content, there\u2019s another reason why spinach shrinks when cooked \u2013 it also boils down to the antinutrient, oxalic acid.<\/p>\n

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When saut\u00e9ing spinach, make sure to keep the lid off to avoid the oxalic acid from leeching back into the spinach.<\/p><\/blockquote>\n

Honey, I Shrunk the Spinach!<\/h4>\n

More is less when it comes to spinach. Sure, it might shrivel once it comes into contact with heat, but this impressive leafy green retains a bushel of nutrients. Part of the Amaranthaceae <\/i>family, spinach is surprisingly related to beetroot and amaranth.<\/p>\n

In most corners of the world, this leaf vegetable is referred to as \u2018spinach,\u2019 but nearly 2000 years ago, it was known as \u2018Persian vegetable.\u2019 Its culinary tour would take it around the world, from India to China, and later, Italy, England, and Northern America, earning many other names as more varieties were discovered. True to nature, \u2018spinach\u2019 stuck, much like \u2018spinach teeth\u2019 \u2013 another phenomenon caused by oxalic acid<\/a>.<\/p>\n

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Consuming spinach definitely has its benefits; it\u2019s important to note that cooking it can help reduce the oxalate content.<\/p><\/blockquote>\n

Besides the heaps of sand that come with it, spinach has some other gritty qualities. When cooked, spinach shrinks and decreases in volume \u2013 something most home cooks are familiar with. This is largely because spinach comprises about 91% water \u2013 just 5% less than cucumber and watermelon \u2013 but the fact that this dark green leaf also contains oxalic acid plays a role in further reducing it\u2026<\/p>\n

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What Is Oxalic Acid?<\/h4>\n

Oxalic acid or oxalate, is a natural compound in spinach that serves as an antinutrient, meaning it can bind with minerals and reduce their bioavailability. Furthermore, during the cooking process, oxalic acid might contribute to the shrinking of spinach.<\/p>\n

When spinach is heated, its high water content begins to evaporate, causing it to wilt and reduce in size. Concurrently, oxalic acid is released and leaches into the water formed as the spinach expels moisture. This acidic environment can weaken the pectin in the cell walls, making them more likely to collapse. Additionally, if the spinach is cooked with a lid on, the condensed water droplets can fall back into the pan, creating a soggy texture and dull appearance as the chlorophyll is impacted. The oxalic acid breaks down further in this process, exacerbating the shrinking effect.<\/p>\n

If your spinach appears dull, squeeze lemon juice over the leaves…<\/p><\/blockquote>\n

The presence of oxalic acid in spinach is a double-edged sword. While it plays a role in the shrinking of spinach when cooked, it also impacts nutrient absorption. High levels of oxalates can bind with calcium and iron in the digestive tract, forming insoluble compounds that the body cannot absorb. This can reduce the nutritional benefit of spinach and other high-oxalate foods. Don\u2019t panic spinach lovers\u2026 for most, consuming spinach in moderation as part of a balanced diet poses no significant health risks and still offers many benefits.<\/p>\n

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Spinach Is Still a Nutrient Powerhouse<\/h4>\n

Typically, vegetables that are yellow, orange, or red are high in beta-carotene, but this is also true for greens. Apart from carrots, spinach also contains a significant amount of beta-carotene \u2013 the scientific term for red-orange pigments and also the Latin word for \u2018carrots.\u2019 Once digested, the body converts beta-carotene into vitamin A \u2013 something you probably already knew if you grew up watching Popeye. You might recall the popular cartoon sailor man famously bragged, \u2018I\u2019m strong to the finich, \u2018cause I eats me spinach.’<\/p>\n

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Spinach is a nutrient-dense leafy green vegetable offering a wide range of health benefits. It is also high in vitamin K, which is essential for blood clotting and bone health. As mentioned, it\u2019s rich in vitamin A, which supports vision, immune function and skin health. Spinach is also high in folate \u2013 important for DNA synthesis and repair \u2013 and iron, which is crucial for the formation of red blood cells and prevention of anaemia.<\/p>\n

Additionally, spinach contains significant amounts of vitamin C \u2013 which acts as an antioxidant and supports the immune system \u2013 as well as magnesium, which is vital for muscle and nerve function and blood glucose control. If you\u2019re still worried about the presence of oxalic acid, how you cook spinach matters…<\/p>\n

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Tips for Cooking Spinach<\/h4>\n

Too much of a good thing can be bad. Consuming spinach definitely has its benefits; it\u2019s important to note that cooking it can help reduce the oxalate content. Furthermore, sprinkling it with a tiny bit of salt just before consumption could also help improve the soggy texture, as salt causes water to be removed from the cells.<\/p>\n

The best way to cook it? Make sure you wash it properly; this doesn\u2019t really have anything to do with the oxalate, but mostly the fact that spinach grows in sandy soil, meaning that it usually still contains quite a bit of sand \u2013 even the pre-washed varieties at grocery stores. When saut\u00e9ing spinach, make sure to keep the lid off to avoid the oxalic acid from leeching back into the spinach. This will also make the leaves soggy and dull. Instead, cook it with the lid off, allowing the heat to soften the leaves. If your spinach appears dull, squeeze lemon juice over the leaves \u2013 this will make them appear more vibrant, while adding more flavour.<\/p>\n

Oxalic acid is a factor to consider, but the benefits of consuming spinach and other high-oxalate vegetables generally outweigh the drawbacks for most people. To mitigate the effects of oxalates, you can pair spinach with calcium-rich foods<\/a>. Lastly, always consult with a healthcare professional if you have any health concerns related to oxalate consumption.<\/p>\n

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Spinach Recipes<\/h3>\n
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TARTE FLAMB\u00c9E WITH SPINACH, POTATO AND SMOKED MOZZARELLA<\/h4>\n

Simple yet satisfying! We can\u2019t imagine this crowd-pleasing flamb\u00e9e without spinach; it compliments the potato and smoked mozzarella.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

SPINACH, RICOTTA & TOMATO-STUFFED CHICKEN WITH PARMESAN CRUST<\/h4>\n

Meet your new favourite midweek dish. The Parmesan crust makes it extra tasty.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

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LOW-CARB CHICKEN & SPINACH PIE<\/h4>\n

A slightly less indulgent take on the regular chicken pie, yet equally comforting.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

SPINACH, FETA, OLIVE & PINE NUT SPANAKOPITAS<\/h4>\n

Feta and spinach is a classic combo. The addition of pine nuts adds a lovely texture to this Greek food favourite.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

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SPINACH, LAMB & FETA G\u00d6ZLEME<\/h4>\n

You\u2019ll love this Turkish staple \u2013 we know we do!<\/p>\n

GET THE RECIPE<\/a><\/p>\n

SPINACH, RED PEPPER & THREE-CHEESE MUFFINS<\/h4>\n

A tasty savoury muffin that\u2019s great as a midday snack or quick brekkie bite.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

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SALMON & SPINACH POKE BOWL<\/h4>\n

Adding spinach to rice is a great way to increase your nutrient intake.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

GREEN MAMBA SPINACH SMOOTHIE<\/h4>\n

Don’t like eating your greens? Drink them instead.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

Want more? <\/i>Learn all about the amazing health benefits of spinach<\/i><\/a>.\u00a0<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

Spinach is the Houdini of vegetables \u2013 you could dump an entire bag into the pan and it would still vanish into thin air. While its diminishing return can mostly be attributed to its high water content, there\u2019s another reason why spinach shrinks when cooked \u2013 it also boils down to the antinutrient, oxalic acid. When saut\u00e9ing spinach, make sure to keep the lid off to avoid the oxalic acid from leeching back into the spinach. Honey, I Shrunk the […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[4098],"tags":[],"class_list":["post-113617","post","type-post","status-publish","format-standard","hentry","category-general"],"acf":[],"brand_slug":"","_links":{"self":[{"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/posts\/113617","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/comments?post=113617"}],"version-history":[{"count":19,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/posts\/113617\/revisions"}],"predecessor-version":[{"id":113809,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/posts\/113617\/revisions\/113809"}],"wp:attachment":[{"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/media?parent=113617"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/categories?post=113617"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/tags?post=113617"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}