Spinach Puree
ほうれん草のペースト · Horenso no Pesuto
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the simplest dishes we make in the preschool kitchen: boiled spinach blended smooth with kombu (kelp) dashi. The dashi gives it a soft, savory depth with no added salt, so it suits even the youngest children who are just getting used to solid food. Serve it on its own or spooned alongside rice, and it doubles as an easy way to work leafy greens into a meal without any chewing trouble.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 15 gspinach
Seasonings
- 15 gkombu dashi (kelp stock)A light, savory stock made by steeping dried kombu kelp in water. Substitute: Light vegetable stock, or water with a small pinch of dashi powder.
About the Japanese ingredients in this recipe
- kombu dashi (kelp stock) (だし汁，昆布)
- A light, savory stock made by steeping dried kombu kelp in water. Substitute: Light vegetable stock, or water with a small pinch of dashi powder.
Directions
- 1
Boil the spinach, then blend it with the kombu dashi in a blender until smooth.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 3 kcal | 6 kcal | 3 kcal |
| Protein | 0.3 g | 0.6 g | 0.3 g |
| Fat | 0 g | 0 g | 0 g |
| Carbohydrates | 0.6 g | 1.2 g | 0.6 g |
| Fiber | 0.5 g | 0.9 g | 0.5 g |
| Salt equivalent | 0 g | 0 g | 0 g |
| Calcium | 7.5 mg | 15 mg | 7.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 124.5 mg | 249 mg | 124.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 3 kcal | 0.3 g | 0 g | 0.6 g | 0.5 g | 0 g | 7.5 mg | 0.3 mg | 124.5 mg |
| 1 adult serving | 6 kcal | 0.6 g | 0 g | 1.2 g | 0.9 g | 0 g | 15 mg | 0.6 mg | 249 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
