Spinach is loaded with potassium, even more potassium than bananas, approximately 839mg per cup (cooked).
This tender dark leafy vegetable contains an abundance of vitamins and minerals including vitamin K, iron, magnesium, fiber and phosphorous. Adding spinach to your diet aids in lowering blood pressure, cancer prevention and bone health.
Vegan Spinach Quiche
1 lb. fresh spinach, washed and shredded
2 tbsp. vegetable oil
1 large onion, chopped
4 oz. mushrooms, sliced
12 oz. tofu, pressed to remove excess water
1/2 tbsp. dried dill
Salt and pepper
2 tbsp. sunflower seeds
8 oz. whole meal flour
Pinch of salt
4 oz. cold vegan margarine
Pre-heat oven to 375F.
To make the vegan pasty, sift together flour and salt. Use finger tips to rub in the margarine until the mixture resembles breadcrumbs. Add just enough cold water to bind it to a dough, then wrap the dough with cling film and leave in the fridge for about 30 minutes.
Meanwhile, cook the spinach in a saucepan in a minimum of water, or steam it, until just soft.
Heat the oil and fry the onion until it begins to soften, then add the mushrooms and cook for a few minutes.
Mash the tofu, to make a thick puree. Add dill, chopped parsley and seasoning. Stir in the mushroom mixture and spinach.
On a floured board roll out the pastry then place onto a medium-sized dish. Pour in the tofu, spinach and mushroom mixture, smooth the top and sprinkle with sunflower seeds. Bake for about half an hour.