Warm Mushroom & Spinach Salad
It seems to be a common theme, but I wanted to used up those last few mushrooms and open bag of spinach in the fridge. The resulting recipe also used up some ham and giant spring onions (or small onions depending upon your viewpoint!)
Please feel free to substitute some of the ingredients (I have given some suggestions). You may even want to use some soft salad leaves but obviously, the nutritional benefits will change slightly.I hope you enjoy!
WARM MUSHROOM & SPINACH SALAD
Ingredients
Salad
- 1 tbsp. oil
- 150 g bacon, or chorizo, or ham chopped
- 1 small onion sliced
- 250 g mushrooms halved (I used button ones)
- 200 g cherry tomatoes halved
- 300 g baby spinach leaves
- 200 g goats or feta cheese optional
Dressing
- 4 tbsp. olive/rapeseed oil
- 2 tbsp. cider/white wine vinegar
- 1 tbsp. wholegrain mustard
- 2 tsp. honey
Instructions
- Prepare and chop all of the ingredients..
- Add the oil to a large lidded pan and heat. Add the bacon, chorizo or ham and stir for 5 mins.
- Add the onion and mushrooms. Stir to mix then leave to brown and cook the bacon/chorizo/ham, stirring occasionally.
- Add the tomatoes and stir until starting to soften. Remove from the heat.
- Add the dressing ingredients in a small bowl, whisking together then pour in the pan. Stir to mix then serve on the spinach leaves. Scatter the cheese over the top.
Notes
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Nutritional Benefits:
Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), vitamin C and folate as well as being a good source of potassium, manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health.
It does not contain as much iron as previously thought, but nevertheless, it is a source of this nutrient which is needed to make haemoglobin (a protein contained in red blood cells that transports oxygen around the body) as well as a healthy immune system.
The benefits of spinach include protection against loss of muscle mass, bone density and anaemia, maintaining good eye health, cell growth and repair. The antioxidant content may help to prevent certain cancers. Spinach is best eaten raw or lightly cooked in order to preserve its nutrient content.
The compounds in mushrooms not only help to boost the immune system but help to prevent auto-immune diseases such as arthritis and lupus. Like most plant foods, they have anti-cancer properties. They are a source of protein and many B vitamins, potassium, and iron.
Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further.