Spinach

Spinach: Your trendy green vegetable for conscious nutrition and modern cuisine

Spinach is one of the most versatile greens in the kitchen: it provides valuable vitamins, minerals and fiber and therefore fits perfectly into a varied, conscious diet. 

Whether raw in a salad, lightly steamed, in a smoothie or in your favorite warm dish - spinach brings fresh color and flexible uses to your everyday life. Exactly uses these properties LiveFresh: Spinach becomes an uncomplicated, creative and modern ingredient in bowls, drinks and quick dishes.

Why spinach is so popular

Spinach stands for modern, conscious nutrition: green, fresh, easy to process and can be combined with many recipe ideas.

Whether for the start of the day, a light lunch bowl or a nutrient-rich smoothie. Spinach is an uncomplicated all-rounder that gives every dish an extra dose of freshness.

What is spinach? Origin, species & diversity

Spinach (Spinacia oleracea) belongs to the foxtail family and originally comes from Southwest Asia. Today it is one of the world's most most popular Leafy greens.

In addition to the classic real spinach, there is related varieties like:

• Baby spinach – delicate & mild
  
  
• Tree spinach – intensely colored
  
  
• New Zealand spinach – robust & aromatic
  
  
• water spinach – popular in Asian cuisine
  

Each variety brings its own flavor nuances, perfect for creative recipes.

Nutrients at a glance: Spinach as a valuable supplement

Spinach contains:

• Vitamins: K, A, C, various B vitamins, folic acid
  
  
• Minerals: Iron, magnesium, calcium
  
  
• Fiber: for a balanced diet
  
  
• Secondary plant substances: Chlorophyll, carotenoids

Typical spinach nutritional values per 100g

• Calories: 20-25 kcal
  
  
• Protein: 2.5-3g
  
  
• Fiber: ~2g
  
  
• Iron: 2.7 mg
  
  
• Magnesium: 58 mg
  
  
• Vitamin K: 145 µg*
  
  
• Vitamin A (carotenoids): 469 mcg

Tip: You can support iron absorption from spinach with ingredients rich in vitamin C, e.g. B. with a little lemon juice or other citrus fruits.

Spinach raw, cooked or mixed, that's how flexible it is

Spinach works in any form:

• Raw: ideal in salads or bowls
  
  
• Steamed: classic side dish spinach
  
  
• Mixed: perfect basis for green smoothies
  
  
• Fried: in pan and pasta dishes
  
  

For maximum freshness applies: prefer young leaves (“baby spinach”).

Checklist: Enjoy spinach raw

• Only use fresh, crisp leaves
  
  
• Wash thoroughly before eating
  
  
• Combine with ingredients containing vitamin C
  
  
• Enjoy immediately after preparation

Creative spinach recipes & inspiration

Spinach brings variety many Favorite dishes, for example:

• Creamy creamed spinach
  
  
• Spinach pasta (e.g. with cheese, tomatoes, feta)
  
  
• Colorful bowls with sprouts, nuts & quinoa
  
  
• Green smoothies for a gentle start to the day
  
  

Quick spinach smoothie

1 handful of baby spinach 

1 banana 

1 apple

Water or plant milk & a splash of lemon juice → mix, enjoy, done.

Spinach: Benefits & Possible Limitations

Advantages

• Supports a varied, vitamin-rich diet
  
  
• Perfect for light, modern dishes
  
  
• Low in calories and high in fiber

Possible limitations

• Iron is less easily absorbed from spinach than from animal foods
  
  
• Larger leaves may contain more oxalic acid
  
  

Spinach in Live Fresh products, modern, creative & suitable for everyday use

LiveFresh uses spinach in many modern recipes, colorful, versatile and perfect for your everyday life.

Experience products with spinach:

• Exotic Curry Vegan Bowl
  
  
• Pasta Cheesy Spinach
  
  
• Tikka Masala Vegan Bowl
  
  
• Grüne Gefühle – cold pressed juice
  

These products offer you a combination of spinach, selected ingredients and gentle processing, perfect for quick lunch breaks, creative bowls or nutrient-rich snacks.

FAQ

Is spinach really that rich in iron?

Spinach contains iron, but it is less well absorbed from plant sources. In combination with vitamin C, absorption improves.

What nutrients are in spinach?

Spinach provides vitamins K, A and C, folic acid, iron, magnesium, calcium and fiber.

Can I eat spinach raw?

Yes, baby spinach is particularly suitable for raw vegetables, bowls and smoothies.

What is the best way to prepare spinach?

Steam or blanch briefly, use raw or combine creatively, depending on the recipe.

How many calories does spinach have?

Approx. 20-25 kcal per 100 g, ideal for a light, conscious diet.