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Spinach with dill

(Egypt / 4 servings/ Winter/ 30 minutes)

(Serves 4)

  • 1 medium onion, chopped
  • 1 Tablespoon vegetable oil
  • 2 garlic cloves, chopped
  • 2 Tablespoons chopped fresh dill
  • One 15-ounce can tomato sauce
  • 10 ounces frozen, thawed spinach
  • 1/2 cup water
  • Salt and pepper to taste

Sauté onions in oil. Add garlic and dill to saucepan and continue to sauté for two minutes. Add tomato sauce and bring to a boil. Simmer for 10 minutes on low heat. Add spinach and water, then bring to a boil again. Cover and simmer on low heat for 15 minutes. Serve warm over cooked rice.

Kid’s participation
Suggest, always at the discretion of the parent or responsible adult and depending on age, the child to wash and peal the onion. Parent to slice
Serve by placing a spoonful of rice in a bowl, then add the cooked spinach and dill, garnish with parsley
Nutritional & cultural curiosities
Spinach is low in saturated fat, and very low in Cholesterol. It provide a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium,Copper,and Manganese.

Dill's unique health benefits come from two types of healing components: monoterpenes, including carvone, limonene, and anethofuran; and flavonoids, including kaempferol and vicenin.
Dill Protects against free radicals and carcinogens and is an anti-bacterial spice.
The monoterpene components of dill have been shown to activate the enzyme glutathione-S-transferase, which helps attach the anti-oxidant molecule glutathione to oxidized molecules that would otherwise do damage in the body. The activity of dill's volatile oils qualify it as a "chemoprotective" food (much like parsley) that can help neutralize particular types of carcinogens, such as the benzopyrenes that are part of cigarette smoke, charcoal grill smoke, and the smoke produced by trash incinerators.
The total volatile oil portion of dill has also been studied for its ability to prevent bacterial overgrowth. In this respect, dill shares the stage with garlic, which has also been shown to have "bacteriostatic" or bacteria-regulating effects
Legend has it that an early Pharaoh who had become seriously ill consulted a healer who told him to begin a diet of Molokia (Egyptian Spinach) in order to be cured. The Pharaoh did so, and ever after the herb has been held in high esteem.

Publish date 14/04/2014 16:37
Last updated 14/04/2014 16:42