Super Simple and still Delicious Dish, Cook Spinach with Sesame
By admin on 2015-01-30

The Popeye said spinach,I need spinach in cartoon<<Pepeye>>.This is my memory for my chilidrenhood.It may be also yours.Spinach is rich in nutrition. Everyone should be adequate for human consumption.I like tasty of spinach,and you?

About spinach:
Spinach is known as a rich source of iron and calcium. According to the USDA, a 180 gram serving of boiled spinach contains 6.43 mg of iron, whereas one 6 oz. (170 gram) ground hamburger patty contains at most 4.42 mg. Thus spinach does contain a relatively high level of iron, compared to other vegetable and meat sources.
Ultimately, the bioavailability of iron is dependent on its absorption. This is influenced by a number of factors. Iron enters the body in two forms: nonheme iron and heme iron. All of the iron in grains and vegetables, and about three fifths of the iron in animal food sources (meats), is nonheme iron. The much smaller remaining portion from meats is heme iron.
The larger portion of dietary iron (nonheme) is absorbed slowly in its many food sources, including spinach. This absorption may vary widely depending on the presence of binders such as fiber or enhancers, such as vitamin C. Therefore, the body’s absorption of non-heme iron can be improved by consuming foods that are rich in vitamin C. However, spinach contains high levels of oxalate. Oxalates bind to iron to form ferrous oxalate, thus making the iron in spinach unavailable,plus high amounts of oxalates remove iron from the body. Therefore, a diet high in oxalate (or phosphate or phytate) leads to a decrease in iron absorption. As a result around 90% of the iron content in Spinach will be released in urine, and not absorbed in the body.
Spinach also has a high calcium content. However, the oxalate content in spinach binds with calcium decreasing its absorption. By way of comparison, the body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach. Oxalate is one of a number of factors that can contribute to gout and kidney stones. Equally or more notable factors contributing to calcium stones are: genetic tendency, high intake of animal protein, excess calcium intake, excess vitamin D, prolonged immobility, hyperparathyroidism, renal tubular acidosis, and excess dietary fiber.
Spinach still has a large nutritional value, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and lutein), vitamin C, vitamin E, vitamin K, magnesium, and several vital antioxidants. Recently, opioid peptides called rubiscolins have also been found in spinach. It is a source of folic acid (Vitamin B9), and this vitamin was first purified from spinach. To benefit from the folate in spinach, it is better to steam it than to boil it. Boiling spinach for four minutes can halve the level of folate.
When cooked, the volume of spinach is decreased by three quarters.
Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorous, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium.

Ingredients:
Spinach 300g
Sesame 50g

Seasoning:
2 tsp of salt
2 tbsp of light soy sauce
2 tbsp of sesame paste
1 tsp of sugar

Methods:
1.Clean spinach and heat up with boiling water in the pot,adding in 2 tsp of salt then cook spinach and picked up immediately after its color green.Put cooked spinach into cold water until its cool.

2. Drain spinach to the water, cut into about 10cm long paragraph.
3.Heat up with sesame seeds in the pan, baking to incense with low heat,place  them in the plate and put it cold.

4. Mix light soy sauce,sesame paste and sugar in the bowl.(it is sauce)

5.Stir cooked sesame seeds and spinach and pour in service sauce,dish off.

Attention:
1.You shape beauty form with cup,put it on the service sauce and pour on sesame seeds.
2.According your preferences you should use chili oil or vingar.