Parsnip-Spinach Vegetables with Walnuts on Green Spelt

The parsnip-spinach vegetables with walnuts and green spelt are easy to prepare and contain many important essential nutrients.

Nutrient profile: According to GDA guidelines, one portion of this recipe covers several times the average daily requirement of vitamin K. In addition, it covers over 100% of the daily requirement of manganese and the essential folic acid. Vitamin C is also almost 100% covered. The ratio of omega-6 to omega-3 fatty acids is 5:1, within the recommended maximum ratio.
Read more at: Vegans often eat unhealthily. Avoidable nutritional errors .

Parsnips: The roots, which are mainly harvested in winter, have a sweet and spicy taste, sometimes even bitter. They taste like carrots and celery and are also similar to parsley root, but milder. Parsnips not only stimulate the appetite, but also have a diuretic effect. Compared to carrots, parsnips contain a much higher content of fiber, potassium, protein and vitamin C.

Spinach: Spinach is rich in vitamins (especially vitamin K, folic acid, vitamin A and vitamin C), protein and minerals. Although spinach has a high iron content among vegetables, the iron content is not exceptionally high. Despite the high oxalic acid content, consuming raw spinach in reasonable amounts is not harmful to health.

Green spelt: Green spelt is made from spelt, a relative of wheat. The ingredients are comparable to those of wheat, with the exception that the silica content is significantly higher. Like wheat, green spelt contains gluten, which can cause health problems in people with celiac disease (gluten intolerance).

Ginger: Ginger is aromatic and has a sharp, spicy taste that is due to the pungent compound gingerol, a substance with anti-carcinogenic and anti-inflammatory properties. As a cooking ingredient, ginger root is used in various forms, including fresh, dried and ground.

Recommended consumption of spinach: Spinach should not be stored at room temperature for long periods (around a week). Spinach contains a lot of nitrate, which bacteria convert into harmful nitrite. This can cause problems, especially in children, as it impairs the transport of oxygen in the body and the effects depend on both the amount consumed and body weight.
There are also 'fresh', packaged spinach leaves in plastic bags. However, the industry has to treat these heavily to ensure that they last longer, as germs multiply quickly under the plastic. Vitamins also last less time than in really fresh spinach.

Chopping walnuts: You can wrap the nuts in a cloth and work them with a solid object (e.g. hammer) on a solid surface.

Reduce salt and oil: We have consciously reduced salt and left out oil for health reasons. You can find more information on this topic in our book, which we describe in detail: "Salt Sugar Fat" by Michael Moss.

Swiss chard instead of spinach: Both the stalks and the leaves of Swiss chard are edible. It tastes like spinach, but is more intense and bitter. Swiss chard contains a lot of vitamin K, but also vitamin C, vitamin A and vitamin E, as well as sodium, magnesium, potassium and iron. Like spinach, Swiss chard has a high oxalic acid content.

Change the side dish: Instead of green spelt, you can also use whole grain rice or quinoa.