We all know (thanks to Popeye) that spinach is rich in iron in fact it supplies twice the amount of most other greens. However, one thing Popeye failed to tell us is that its high levels of oxalic acid may inhibit our absorption of this valuable mineral. One way of optimising your iron intake is to combine spinach with vitamin C rich foods such as citrus fruits or calcium containing foods such as low fat dairy (see the recipe below). Spinach is also an excellent source of vitamins including folic acid making it an ideal choice for Mums-to-be as well as those planning a pregnancy. Eat raw or lightly cooked to optimise nutritional benefits.

Try this delicious salad as an accompaniment to meat or fish or as a light lunch with feta or goat's cheese. In a bowl mix two handfuls of spinach with 10 basil leaves, 1 orange (peeled and segmented) and a tablespoon of good quality olive oil, sprinkle with Munchy seeds omega mix.