Spinach and Feta Muffins
Get organised and sort out a week’s worth of breakfasts with these scrumptious spinach and feta muffins. Make the most of Australia’s southern spinach and throw them in these cheesy, green muffins.
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- Related to silver beet and beetroot.
- Vivid green leaves.
- Slightly crinkled on fine stems.
- Flavour and texture is more delicate than that of silver beet.
Spinach is best suited to cool climates with short days. Under warm conditions, and with long days, most spinach varieties will quickly produce flower stalks. The average monthly temperature for optimum growth is approximately 15-18°C. Spinach is fairly resistant to frosts, and high temperatures cause older leaves to yellow and die. Spinach can be grown in a wide range of soils. Adequate irrigation is required throughout the growing season, but spinach will not tolerate wet conditions.
Spinach originated in Asia and was introduced to Europe by Arab traders during the 13th century. It is often confused with silverbeet. Although both belong to the same family, spinach is less vigorous, smaller in leaf and has green veins. Spinach is grown during the cooler part of the year, whereas silverbeet is grown in the warmer months.
Botanical Name: (Chenopodiaceae)
Alternative Names: Malabar Spinach, Slippery Vegetable, English Spinach, Swamp Cabbage, True Spinach, Water Spinach
Health Benefits
A good source of dietary fibre, vitamin A and folic acid. Contains vitamin B2, B6 and is low in sodium.
100g of spinach yields the following:
- Calories – 23
- Total Carbs – 1% of DV
- Protein – 2.86g
- Dietary Fibre – 9% of DV
- Vitamin A – 188% of DV
- Vitamin C – 47% of DV
- Calcium – 10% of DV
- Iron – 15% of DV
*Percent Daily Values are based on a 2000 calorie diet.
Selecting tips
Select clean, fresh leaves with no signs of wilting or blemishes.
Storage: Store in an airtight plastic bag in the refrigerator crisper.