Cupcake de Espinafres

Spinach Cupcake

After the holidays… how about a tasty and nutritious Spinach Cupcake?

These Cupcakes are rich in iron and magnesium, delicious and so simple to make, just follow the recipe below:

INGREDIENTS (for 6 to 8 cupcakes):
- 1 pack of Fidu Traditional Cupcake Preparation 250g
- 75g of fresh spinach
- 30ml of vegetable oil
- 170ml of water

1. Wash the spinach well and place it in a pan with half a glass of water over medium heat.
2. When the spinach is cooked, remove from the heat and drain the cooking water into a measuring cup. Fill the glass with cold water up to 170ml.
3. Add the water to the spinach again and chop it well with the magic wand or the blender until it becomes juice. Let cool.
4. Preheat the oven to 190oC.
5. Pour the contents of the package into a bowl and add 30ml of vegetable oil. Stir until you get a sandy-looking mixture.
6. Add spinach juice. Mix with a wire whisk or electric mixer, until obtaining a homogeneous cream with air bubbles.
7. Pour the dough into medium shapes that have been previously greased or lined with paper cupcake molds.
8. Bake for about 15 minutes (cooking time may vary depending on the type and size of the pan and the type of oven used). Check if they are cooked with the help of a toothpick.
9. Remove from the oven and unmold after a few minutes.

A nutritional curiosity about our recipe:

Spinach is rich in iron, an essential nutrient for health, which participates in various functions in the body, namely in the formation of hemoglobin and myoglobin. Iron deficiency can lead to iron deficiency anemia.

Iron bioavailability is influenced by various dietary components that can increase or decrease its absorption. For example, cooking iron-rich vegetables increases iron availability because it decreases the phytate content that interferes with iron absorption, so cooked spinach will have more iron available than raw spinach.

Vitamin C is the most important factor facilitating the absorption of iron, as it promotes the conversion of iron into its best absorbable form. (1)

Fresh strawberries are rich in vitamin C, so we chose to accompany our Spinach Cupcakes with strawberries. The vitamin C present in strawberries helps to fix the iron in spinach, making them a perfect combination. Even better is to taste them together in a delicious Cupcake!

If you have a strawberry allergy or intolerance, you can substitute another fruit to your liking, or eat these delicious simple Spinach Cupcakes.

IMPORTANT NOTE: No iron deficiency, whether in vegetarians or non-vegetarians, can be corrected by diet alone (1). If you suspect that you have an iron deficiency, you should seek medical advice.

(1) Silva, S., Pinho, J., Borges, C., Santos, C., Santos, A., Graça, P. (2015). Guidelines for Healthy Vegetarian Food. Lisbon: National Program for the Promotion of Healthy Eating, General Directorate of Health.