Quick stir-fry
Quick stir-frying on a hot pan is one of the ways to process spinach to help shorten cooking time and add more beneficial fats. Stir-frying spinach with a small amount of olive oil not only limits nutrient loss but also helps the body absorb better fat-soluble carotenoids.
In addition, using a cast iron pan to stir-fry spinach can contribute to increasing iron intake from food.
Blanch
To maintain the fresh color and natural texture of spinach, blanching is a suitable preparation choice. Blanching spinach can also help reduce oxalate content. The method is quite simple, you just need to put the vegetables in boiling water for a few seconds, then quickly switch to ice water.
Boil
Boiling spinach brings the benefit of helping reduce oxalate levels. This is especially useful for people at risk of calcium oxalate kidney stones.
If you want to reduce the oxalate content in spinach, you can boil it briefly and then discard the boiled water. Conversely, if you want to retain the nutrients dissolved in the water, use spinach to prepare dishes such as soups or stews and use the boiling water as well.
