Vegetables
Moderate evidenceSpinach
"Spinach equals iron" is only half true. The real value sits in folate, vitamin K, and the lutein that accumulates in your eyes.
Korean spinach namul
Discarding the blanching water is the point. It carries off oxalate, which otherwise binds iron and calcium.
2 servings10 min
Ingredients
Method
Mince the garlic and leave it for ten minutes. Allicin forms during this window.
Blanch the spinach in lightly salted boiling water for 30–40 seconds only. Longer and you lose a great deal of folate and vitamin C.
Rinse in cold water and squeeze it dry. A large share of the oxalate leaves with the water.
Discard the blanching water. It holds the oxalate, so do not use it as stock.
Toss gently with the minced garlic, sesame oil and salt.
Finish with the sesame seeds.
Cooking note
There is a reason the sesame oil goes in last. Spinach's lutein and beta-carotene are fat-soluble and absorb far better with fat present. Add oil before blanching and it simply washes away.
Ingredients used here
Vegetables
Moderate evidenceGarlic
The evidence for garlic points to a modest drop in blood pressure and cholesterol. The trick is to crush it and wait ten minutes before it hits the heat.