New Zealand Spinach Gratin – Vegetarian Dish from “Middle Earth”

A few years back my father went to New Zealand and traveled through the whole country with his bicycle. I admire him for that and many other journeys he made solely with his two wheels. From this trip, he brought some seeds with him such as the New Zealand Spinach Seeds. Two years later you can see a big part of our garden is full of it. Its harvest season and we created an easy and fast Gratin recipe with the spinach. Only 5 Ingredients are needed to make this Vitamin bomb in the oven. If you don´t have to chance to get some New Zealand Spinach you may of course use some Baby spinach instead. But I can tell the taste differs and today we prefer the New Zealand Spinach over the European one. Read more about it in the description below.

New Zealand Spinach Gratin by Truefoodsblog

New Zealand Spinach Gratin by Truefoodsblog

Health facts of New Zealand Spinach:

Moe´s Hand full of New Zealand spinach - Truefoodsblog

Moe´s Hand full of New Zealand spinach – Truefoodsblog

1.     New Zealand Spinach is a low-calorie food.

New Zealand spinach is low in calories, high in fiber, and has zero fat. One hundred of New Zealand spinach contains 12 calories and 1.4 grams of fiber. The daily recommended fiber intake for men and women are 38 grams and 25 grams, respectively. Fiber aids in digestion prevents constipation and reduces the risk of heart disease.

2.     New Zealand Spinach is great for improving bone health.

One hundred grams of New Zealand spinach contains 292 mcg or 278 percent of vitamin K. Vitamin K improves calcium absorption, reduces urinary excretion of calcium, and acts as a modifier of bone matrix proteins. Also, one hundred grams of New Zealand spinach contains 3 percent of your calcium needs.

3.     New Zealand Spinach improves eye health.

New Zealand Spinach is a rich source of beta-carotene, which benefits eyesight. Beta-carotene can be converted to vitamin A. This can prevent people from suffering from vitamin A deficiency, itching eyes, eye ulcers, and dry eyes.

4.     New Zealand Spinach may help in cancer prevention.

Beta-carotene has been known to be one of the nutrients that decrease individuals’ risk of developing asthma. New Zealand spinach is loaded with beta-carotene.

New zealand spinach in home organic garden - Truefoodsblog

New Zealand spinach at our home organic garden – Truefoodsblog

5.     New Zealand Spinach is great for the hair and skin.

Adequate vitamin C intake does not only improve the immune system, but can also create and maintain collagen, an essential protein found in hair and skin. Also, New Zealand spinach contains 49 percent of recommended vitamin A per cup. Vitamin A has been known to keep the hair moisturized through increased sebum production.

6.     New Zealand Spinach could improve your immune system.

One cup of New Zealand spinach contains 28 percent of the recommended vitamin C needs. This can improve an individual’s immune system, metabolism, and hydration.

7.     New Zealand Spinach can help improve an individual’s sleep.

The green wonder has a high content of magnesium, which is a mineral that is directly linked to improving the quality, duration, and tranquility of sleep. New Zealand spinach also helps regulate the metabolism, to help reduce sleep disorders and the occurrence of insomnia.

New Zealand spinach gratin - Truefoodsblog

New Zealand spinach gratin – Truefoodsblog

How to do:

  1. Wash the New Zealand spinach with cold water and stir 3 minutes it in a heated pan together with the champignons and the onions in Olive oil. Add the spinach as the last to keep it as fresh as possible – only for 30 seconds.
  2. Add the soya cream and vegetable stock as well as lemon peel, nutmeg, salt, and pepper to the pan cook it for 1 more minute and take aside.
  3. Preheat the oven – 200 degrees circulating air.
  4. Cook the pasta of your choice for half the given time on the packaging instructions (very al dente). Shake with cold water.
  5. Put the pasta and vegetables with sauce in a baking dish and top it with mozzarella slices.
  6. Cook the gratin for 20 minutes until golden brown crust forms.
  7. Serve the gratin with seasonal salad and a dressing of your choice

Dressing ideas by Truefoodsblog:

Vegetarian New Zealand Spinach gratin - Salad - Truefoodsblog

Vegetarian New Zealand Spinach gratin – Salad

Source Health benefits:
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