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!
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.
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