Health Benefits and Nutrition Facts of Tropical Garden Egg (eggplants), About Papaya Fruits and its Health Benefits. The vegetables which contain histamine can cause some pseudoallergic effects. The humble leaves are important ingredients in Caribbean cooking, especially in the famous regional favorite known as callaloo, 5 which is normally a gumbo-like stew or a spinach-like vegetable dish that often features the texture of Africa’s okra (see Chapter 16). baby spinach, black pepper, cremini mushrooms, salt, black pepper and 9 more. African Spinach is dark green leafy vegetables found in most African countries specifically in the western part of Africa, African Spinach is also known as Efo-tete in Yoruba language, African Spinach is a perennial herb and available in Lagos area market all year round as expected, it is in great abundance during the rainy season,and its botanically name is “Amaranthus hybridus, Family Amaranthaceae”. Most of … As iron deficiency leads to anemia. Source: Lorika13. African spinach contains important nutrients such as fiber, vitamins (niacin, vitamin A, folate, vitamin C and B6), minerals (calcium, iron, manganese, potassium, zinc, and magnesium), riboflavin and thiamine, including carotenoids such as beta-carotene among others which have been studies and found beneficial to human health in several ways. However, it is sensitive to acidity so its pH level must be around 6.5 to 7.5. Add the onion, garlic, and chiles. The Best African Spinach Recipes on Yummly | Palak Paneer, Florentine Pork In French Bread Boats, Stir-fried Southwestern Pork Salad ... baby spinach leaves and 20 more. (adsbygoogle = window.adsbygoogle || []).push({}); The presence of important minerals such as zinc in the vegetable serves as an immune system defensive agent that helps to fight against certain diseases causing infections in the immune system. Trim the spinach stems, then clean and dry the leaves by placing them on a dry towel. Therefore regular consumption of spinach contributes positively to our health because it is packed with lots of nutrients. Tufts University New Entry Sustainable Farming Project: A Guide to African Vegetables, ECHO Technical Note: Amaranth Grain & Vegetable Types, Purdue University New Crop Program: Management Methods for Producing Vegetable Amaranth. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are ():Calories: 23 Water: 91% Protein: 2.9 grams Carbs: 3.6 grams Sugar: 0.4 grams Fiber: 2.2 grams Fat: 0.4 grams Carbs. African spinach Contains chlorophyll just as most vegetables do. Chaney graduated from the University of Arizona in 1992 with a Bachelor of Arts in English. Improves Digestion. Spinach is also loaded with lutein, a compound that fights against macular degeneration which may help sex drive. The presence of important minerals such as zinc in the vegetable, Spinach is also rich in minerals like zinc, phosphorus, copper, manganese, and magnesium that help in the building of a strong bone and preventing, Spinach has important contents such as folate, potassium, and others that correct issues relating to, Consuming spinach helps in preventing a heart attack due to its, Spinach is an excellent food for the skin; it is, Spinach helps in suppressing the formation of cancer and it contains a high content of antioxidants that. African spinach (Amaranthus cruentus) is an edible-leaved member of the pigweed family grown widely in Africa for a cooked green vegetable. Cook Time 5 minutes. Spinach is a rich source of plant-based omega-3s and folate, which helps in reducing the chances of stroke, heart diseases, and osteoporosis. Sautéing spinach is an especially quick and easy way to cook spinach, which also evaporates excess moisture in the leaves. Spinach (Spinacia oleracea) is a leafy green flowering plant native to central and western Asia. Types of African Leafy Greens African Greens. Spinach is packed with tons of antioxidants that destroy free radicals in the body; eating spinach will also help in reducing age-related degeneration, thereby making your skin look younger and radiant. It's OK to pile it up a bit, as it will wilt quickly, but even so, it may not all fit in at first. Now if you are in Africa, you might not have access to spinach, talkless of the frozen version. Jun 7, 2016 - Explore Jerry Cromwell's board "African spinach" on Pinterest. Sauté the garlic and onions for about 3 minutes until it becomes fragrant. Smooth, round leaves on upright, compact plants. ... Leaves dull green, pear shaped, tip broadly rounded, base as-if-cut-off to heart shaped, margins with finely shallow rounded teeth. Spinach is an excellent food for weight loss because of its low fat and calorie content. Many people will... African Spinach. Also, zeaxanthin and lutein contained in African spinach aids in preventing cataracts and macular degeneration that can lead to blindness Regular consumption of African spinach helps greatly protecting our eyes from the damage caused by sunlight, thereby promoting a healthy eye. Her horticultural experience working in the nursery industry informs her garden articles, especially those dealing with arid landscaping and drought-tolerant gardening. This vegetable helps in digestion, prevent or relieve constipation as well. Water the area so it is moist but not soggy. If using fresh spinach, you will need at least 6 bundles or bags. Regular consumption of spinach helps greatly in keeping your body relaxed and completely stress-free. Good quality sleep aids in resting your tired eyes, thereby relaxing the entire body. Place the spinach leaves in a colander and set aside and when ready to use pat dry with a paper towel. Therefore consuming spinach daily will help in protecting the body from a gastric ulcer. Species across the genus contain concentric rings of vascular bundles, and fix carbon efficiently with a C4 photosynthetic pathway. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. © Copyright 2020 Hearst Communications, Inc. Spinach also contains a high amount of purines which is a group of organic compounds that get converted to uric acid when it is been ingested into the body. The holiday season isn’t meant for … Prepare a sunny garden area where the seeds will grow. It is also called “sauce … Adding African spinach to your daily meal helps a lot in promoting a healthy digestive tract. Turn the soil with a shovel and rake it smooth to provide a firm well-worked bed. Spinach is also rich in minerals like zinc, phosphorus, copper, manganese, and magnesium that help in the building of a strong bone and preventing osteoporosis. They are in auxillary clusters, that is, forming where the leaf meets the stem. Flowers are not very noticeable and have no stalk. Excellent regrowth and slow to bolt. Spinach is easy to grow from seed in a container garden, raised bed or traditional garden plot. These may be referred to as "African... Spider Flower Leaves. African spinach (Amaranthus cruentus) is an edible-leaved member of the pigweed family grown widely in Africa for a cooked green vegetable. Therefore it is advisable you consume spinach regularly, as it will help in combating cancer. Typically, spinach can be eaten raw as part of salad or can be cooked when preparing traditional soups. It’s rich in folate helps in producing red blood cells and iron helps them carry oxygen, thereby preventing hair loss. All you need to do is chop … Excessive consumption of spinach also leads to gastrointestinal distress. Regular consumption of spinach makes your brain active and young and also helps in correcting cognitive issues. Spinach has been found effective in reducing cell division in human stomach and skin cancer cells. Chlorophyll also has the ability to regenerate at the cellular and molecular level and is known to aid in cleansing the body, help heal wounds, fights infections and promote the health of immune, digestive, circulatory and detoxification systems. Print Prep Time 10 minutes. Therefore adding spinach to daily diet will contribute a lot to the health of your hair. How to Propagate Spinach. Also, the glycoglycerolipids contained in spinach helps in increasing the strength of the digestive tract lining, thereby preventing unwanted inflammation in the body. Continue harvesting the new growth periodically, keeping the soil moist throughout the growing season. Whether you wrinkle up your nose at the sight of a green leaf or buy a jumbo bag every week, these recipes will … Fuller plants with thicker, darker green leaves produce higher yields than Woodpecker, which it replaces. Cover and cook until softened, about 7 minutes. June 18, 2018 0 Comments. The botanical name is Spinacia oleracea. Deficiency of iron causes anemia that leads to hair loss. Easier to clean than savoy varieties, the flat leaf spinach types are often used for processing into frozen or canned spinach. Today, I am taking you to Togo, one of the smallest countries in Africa, a former French colony. Space additional rows 6 to 12 inches apart. Having the scientific name “Spinacia oleracea”, space spinach typically grows in a wide range of moist and fertile soil. Adding spinach to your daily diet will help greatly in weight maintenance. African spinach is dark green leafy vegetables found in most African countries specifically in the western part of Africa. The Okazi Leaf (afang leaf), commonly called Wild African Spinach, is a dark green leafy vegetable with a slightly bitter taste commonly found in certain regions of Africa. Iron is essential in the body for good energy, as it is a component of hemoglobin which transfers oxygen to the body cells. Plunge the spinach into the boiling water … There are different types of Spinach and the one found in Nigeria is called the African spinach. Lucullus, another variety sold in this country, has a lighter green colour and a rather narrow stem that’s the same colour as the leaf. Spinach is known to be one of the healthiest vegetables that should be included in our diet as a staple food. It is rich in flavonoids which a phytonutrient with anti-cancer properties. Spinach has a very low content of sodium and high content of potassium which is very beneficial for people suffering from high blood pressure, as potassium lowers and sodium increases the blood pressure. Yield: 2 - 4 How To Make Crispy Fried Spinach. Simple. It helps in treating acne, its richness in vitamin B also aids in protecting the skin from the harmful effects of ultraviolet rays that lead to skin cancer, sun damage and premature skin aging. Tamp the soil well over the seeds. It is loaded with nutrients and provides numerous health and medicinal benefits. Regular intake of spinach helps to improve skeletal and bone health because it contains certain minerals associated with bone health such as calcium and magnesium. Consuming spinach is beneficial to our health but too much of it has its own effects on our health. Consume spinach today for a strong and healthy bone. The ground seeds of bitter melon are also added. Foods are rich in zinc aids in supporting optimum immune function. Introduced in 1934, this bolt-resistant variety now comprises a number of variations. Amaranthus contains 60 to 70 species native to both the Old and New Worlds. It is highly bad for the health of the kidney because the presence of excessive uric acid can boost the precipitation of calcium in the kidney, which may result in small to medium-sized kidney stones. Wash the spinach and shake off excess water. It’s rich in vitamins B, C and E, calcium, magnesium, iron, potassium, and omega-3 fatty acids are required for healthy hair growth. DIRECTIONS Cook onion and green pepper in peanut oil in a skillet for about 3-5 minutes, or until tender. Chop the spinach if not using baby spinach, and set aside. Remove from the heat and allow to cool briefly. In fact, when you cook spinach well, it's a delicious accompaniment to your favorite meals. So you have to very careful while using spinach in your daily diet. All vegetables have many health benefits and the Okazi Leaf is no exception! African greens are vast in variety and come from different orders of the plant kingdom. Add spinach and tomato to skillet. 16 Interesting Health Benefits of African Spinach are as follows: African spinach is rich in fiber and water content, and also calories free making it very good for the digestive tract. It has a good quality of fat-soluble dietary fiber and it’s very nutritious. Fry the spinach in batches until crispy. It provides fewer calories and is free from cholesterol and fat. Often the same types give both leaves and grain. Consuming spinach excessively also can affect the teeth due to the presence of oxalic acid that forms small crystals that do not dissolve in water, and can lead to your teeth turning a bit coarse after consuming it. How to make this North African One-Pot Spinach and Lentil Stew: I’ll quickly brief you through the recipe. Nutritious and delicious green used in Mid-Eastern and African Cuisines Easy to grow and thrives in heat ,can also be grown in containers or urban areas ... MOLOKHIA Seed - Egyptian Spinach - Jute Leaf Mallow - Saluyot Seeds - Non-GMO - High Germination Bonsai - Home Garden Yard Decor Seed by HAVIPRO (500, Green) 4.2 out of 5 stars 28. Consuming spinach helps in preventing a heart attack due to its richness in lutein that prevents the thickening of the walls arteries, thereby preventing atherosclerosis that is caused due to hardening of the arteries. Measure the soil temperature with a thermometer, waiting until the soil is between 59 to 77 degrees Fahrenheit before sowing seeds, with 59 degrees giving acceptable but slower germination, 68 degrees allowing germination in three to four days and 77 degrees allowing optimum germination. Amaranths are summer annual plants that grow in most areas, but need heat to do best. A great easy holiday side dish for your favorite roasted chicken, steaks and turkey! The presence of iron also helps the red blood cells in carrying oxygen to hair follicles which are important for strong strands and healthy hair growth. African spinach leaves have a mild taste and contain high amounts of protein, vitamins and minerals. They help in increasing the body’s healing ability and provides a boost to the entire metabolism, thereby leading to the optimal function of the organs. Creamed Spinach Recipe – tender wilted spinach draped in a smooth white sauce infused with garlic, onions, creole seasoning, nutmeg and melted cheeses. © 2017 - All Rights Reserved. Adequate intake of iron-rich foods can go a long way in the prevention of anemia and consuming regularly can be of help. Spinach helps in maintaining the proper function of the brain during old age. Emex australis. Regular consumption of spinach aids in increasing the number of red blood cells and an increase in the utilization of oxygen in the body. Ingredients: 1 Medium can tomatoes (crushed/sauce) 3-4 Fresh tomatoes (chopped in cubes) ½ Cup of vegetable oil 1 Small hot peppers or hot powdered pepper 1 Medium onion (sliced) 1 Package of frozen spinach … Remove the stems from the spinach or leave on if using baby spinach. However, you can also boil or steam spinach in just a few minutes. Cape spinach. Basal. Cook the spinach. Therefore the intake of spinach regularly contributes to a healthy heart. See more ideas about cooking recipes, recipes, cooking. Gboma dessi is really a sauce. Spinach is an excellent food for the skin; it is loaded with vitamins A, C, E and K as well as important minerals that play a vital role in skin care. Flowers vary interspecifically from the presence of 3 or 5 tepals and stamens, whereas a 7-porate pollen grain structure remains consistent across the family. Spinach has important contents such as folate, potassium, and others that correct issues relating to cognitive depreciation and reduce the occurrence of Alzheimer's disease. Chaney also writes poetry, which has appears in "Woman's World" magazine and elsewhere. Spinach is also a good source of vitamin K that is responsible for retaining calcium in the bone matrix, thereby resulting in bone mineralization. Slow-bolting, dark green spinach for spring and summer. Palaver sauce (also spelled palava sauce) is a Ghanaian green leaf stew which often consists of a mixture of meat and dried fish, cooked in one pot along with lush green leafy vegetables such as taro leaves, spinach or amaranth leaves (callaloo). Herb. Stir in all remaining ingredients. Cut off the stem tips and tender leaves with scissors when plants are about 6 inches tall. It is one of the common fruits which can be found mostly in the tropics and is enjoyed by... Black velvet tamarind is an indigenous fruit also known as African velvet tamarind, it is without any adverse reaction and is been eaten by all ages because it is a kind of vitamin C supplement. Place a sauté pan on the stove over medium heat. People have a love-hate relationship with spinach. Togo: Gboma Dessi and Akoumé. Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration. It contains a high value of various important constituents that are found worthy of benefiting the overall human health by treating certain diseases, correcting health issues and managing good health. While these spinach varieties look much different from the savoy due to their smooth, uncurled leaves, they are still spinach! Also, the reformed mammal protein helps in the development and growth of muscle. It is a good food for those who are trying to lose or maintain their weight. Spinach is packed with nutrients and antioxidants that contribute to healthy hair. Total Time 15 minutes. Consuming spinach regularly also aids in boosting blood flow, thereby helping to protect you against age-related sexual issues. Cathryn Chaney has worked as a gardening writer since 2002. Sow the fine black seeds sparsely in the furrow, covering them with about 1/2-inch of soil. Drain the cooked spinach and add some Stork Margarine to serve. Flat-leaf spinach comes in two major types as follows: Space Spinach. These seeds are known as agushie in Ghana or egusi in Nigeria. Steam the spinach in a large pot with just the water clinging to its leaves until wilted, about 2 minutes. Using a tongs, gently toss and turn the spinach so all of the unwilted leaves make contact with the bottom of the pan. This fiber helps in weight loss through proper digestion, lowering blood sugar levels, preventing constipation and curbs overheating. You can balance it with other nutritional ingredients to live a healthy life. Spinach also can cause allergies reactions too. Consuming spinach will contribute greatly in boosting metabolism. It contains a good amount of magnesium and zinc which enables you to sleep well at night. Place a large pan over medium-high heat, then heat the oil. Make a furrow in the soil 1/2-inch deep with a trowel. Rinse the leaves then chop. Therefore regular intake of African spinach contributes a lot in boosting your immune system. Consuming spinach regularly can help in preventing anemia due to its rich iron content. African Spinach is an important vegetable used for cooking and other culinary purposes. Spinach contains a high content of nitrite that helps in preventing the occurrence of heart attack and also prevents the body from heart diseases associated with fat deposition. ... South Africa. Ghanaian Spinach Stew (Kontomire) Recipe. Some more spice, water and a few minutes later it’s done. Heat the oil in the same pot over medium heat. Spinach helps in suppressing the formation of cancer and it contains a high content of antioxidants that helps in cancer prevention. Over 400 varieties exist, some grown primarily for their edible seeds, green vegetables or ornamental flowers. It may be eaten cooked or raw, and the taste differs considerably; the high oxalate content may be reduced by steaming. Magnesium also aids in replenishing your body with energy. These minerals are also important for maintaining healthy nails and teeth. Iron is also essential for menstruating women and growing children. Jan 22, 2020 - Explore Sswinson's board "African spinach recipe" on Pinterest. Then the lentils and spinach go into your pot. Also, the presence of folate in spinach contributes to the reduction of hypertension and relaxes the blood vessels, thereby maintaining the proper flow of blood. Therefore consuming spinach regularly helps in maintaining good blood pressure levels. This implies that regular eating of this vegetable reduces the occurrence and offer gradual corrections to already existing neural problems. Spinach contains some anti-ulcer properties that help to prevent the body from gastric ulcers. Vegan Spinach, Mushroom, and Red Pepper Quiche Yummly. Shred the spinach leaves with a sharp knife. Studies have shown that spinach and some other vegetables are capable of protecting the mucous membrane of the stomach, thereby reducing the occurrence of gastric ulcers. Zinc keeps the immune system strong. Hoe around the seedlings to remove weeds and to keep the soil from crusting. Other greens come from naturally occurring foliage or shrubs. Also spinach proteins aids in reducing the cholesterol and other fat deposits in the blood vessels. Just start sautéing the onions and garlic, and add in some tomatoes, cilantro, and parsley with a touch of spice. Once the spinach is washed, wilt it in just 2 tablespoons of water with the lid on. Cook until hot throughout. Garden Egg is a good source of dietary fiber, as well as other minerals and vitamins such as vitamin B1, potassium, folate, manganese, magnesium, copper, Vitamin B6, niacin and other various secrete nutrients that you can... Papaya is known to be natural sources of vitamins and minerals that are beneficial for proper body functioning. But excessive consumption can be dangerous as it has some side effects. Add the spinach. Keep the soil moist as seeds germinate and grow. Consuming spinach every day is very beneficial to your health because of its numerous minerals and nutrients contained in it. Consuming spinach regularly will help in reducing the risk of prostate cancer and prevents breast cancer also. Spinach contains various minerals that can help in the prevention and treatment of cancer. It helps the immune system fight off colds and sore throat and also helps in quick recovery from illness, injury or surgery. This vegetable is better eaten when boiled to a certain temperature while the constituents still remain active to perform their functions. Add spinach to the pot, cover and boil the water until steam is formed. Cover and cook on low heat for about 5 minutes, or until spinach is tender. The most common cultivar is Fordhook Giant. See more ideas about Cooking recipes, Recipes, Food. Amaranths have a different photosynthetic pathway that allows them to grow during hot times of years, unlike cool-season greens like spinach. Spinach is rich in dietary fiber, though fiber is good for healthy digestion too much of it can lead to stomach disorders like bloating, gas formation in the abdomen and constipation when eaten in excess. They contain important antioxidants such as lutein, xanthene, and beta-carotene that help to improve eyesight and prevent the eyes from the effect of ultraviolet rays that can cause cataracts as well as vitamin A deficiency. Generally, the best way to cook spinach is on the stovetop. Boil water with some salt and a dash of baking soda. Add about 2-inches of water in the bottom of a pot with the steamer insert placed on top. The leaf is green and it’s a rich source of vitamins and minerals. Also, people, who are prone to diseases like gouty arthritis, should avoid excessive intake of spinach due to its high in purines that increases the amount of uric acid and can cause the development of serious joint pain, swelling and inflammation. Red Kitten spinach leaves with some arugula. African spinach helps in metabolism improvement because it contains the amount of protein needed in the body which the enzymes convert into amino acid which in turn gives normal structure to the body cells. Various constituents in spinach like folate, chlorophyll, tocopherol help in the treatment and prevention of cancer. Add spinach and cook carefully for 2 minutes for it to wilt. Our 'local green' in Nigeria and Cameroon work well in this recipe. In Nigeria, it is commonly used to prepare delicacies such as afang, okazi and nsala soups. Spinach helps in reducing stress and keeps the body relaxed. This chlorophyll has a key role to play in the body system boosting the amount of oxygen in the body, blood cleansing and building. African spinach is rich in fiber and water content, and also calories free making … Place cooked spinach on paper towels to soak up excess oil. Amaranth is a herbaceous plant or shrub that is either annual or perennial across the genus. Ingredients.