Spinach and Pine Nuts

Sweet and sour spinach for Fodmap, Dairy Free and Vegans.

Spinach has been one of my favourite vegetables since I was very young. A strange choice for a child, though not all my favourite foods are such healthy choices! But I do not normally discuss this as I encourage tasty nutrition rich foods.

Spinach is a very nutritious vegetable, as we have all been told. It is versatile, being suitable for numerous dishes, eg salads, stir fries, as well as ‘just’ as a straightforward vegetable dish, making it easy to include regularly in your cooking. The term ‘spinach’ often refers to ‘english spinach’, though you may substitute one of the many similar green leafy vegetables – bok choy, chard, kale, kuka leaves, melokhia and silver beet, to name a few.

This combination of spinach, raisins and pine nuts is not an unusual one. My addition of capers adds an interesting sour note, contrasting with the sweet raisins and the mint-touch of the pine nuts.

This dish is good served hot or cold though if hot you should serve immediately as it will wilt and discolour if held at a warm temperature for any length of time.

Diets for which Spinach and Pine Nuts is suitable:

Dairy Free, Diabetic, Fodmap, Gluten Free, Low Calorie, Paleo, Vegan and Vegetarian.


Preparation: 5 mins | Cooking: 10 mins | Serves:2-4

250 gm spinach
1 tbsp olive oil
1 tbsp raisins
2 tbsp pine nuts
1 tbsp capers
1 clove garlic (optional, not Fodmap)*


WASH spinach leaves and drain, removing any large stalks.
HEAT 1/2 tbsp oil in a large pan or wok.
ADD spinach to the oil and stir as the spinach wilts. This takes only 1-2 minutes.
REMOVE from the heat, place in a sieve and press the spinach with a spoon to remove any excess water.
HEAT remaining 1/2 tbsp of oil in the now empty pan.
FRY the garlic for 1 minute.*
ADD raisins, pine nuts and capers for a couple of minutes.
ADD the spinach, and mix through.
REMOVE from the heat and serve.


– Serve hot or at room temperature as a starter; or cold as a choice in an antipasto selection.


* Add lemon rind if avoiding garlic for Fodmap diet.

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