While buying groceries, when you buy a beautiful bunch of spinach leaves or other greens, but don’t get to use it soon enough and it wilts and rots, you end up throwing it away. You rarely realise that you have thrown your cash away.

The best way to make sure you consume that spinach you bought would be to cook it the same day or the next, or to chop it up and freeze it or dry it up.

Dried leaves, with their harder texture and wizened forms, might not be your first choice, but is a safe and hygienic way of preservation. The plus point is that the nutritional content of dehydrated veggies is left relatively unchanged.

Dehydration seems to be the simplest way for preserving nutrients in leafy greens

These leaves, when bought, carry dirt and grit. Pick out the bad leaves right away, trim off stalks and useless portions, and put the usable leaves in a big bowl full of water, one type at a time. Let them sit for a few minutes, so that the grime goes to the bottom, and the greens float on top.

Take out the greens and spread them on a thin layer of paper towels, or tie in small bunches to dry out. The drying method depends on your choice; in a well-ventilated room, or a screened-in porch, the microwave or oven, or by using food dehydrators.

Sun drying is not advised, as the product is often of poor quality and unhygienic, as microorganisms and insects and dirt can settle on them.

Crush a few leaves, if they crumble easily, store in airtight jars. These dried greens are as nutritive as when they are fresh.

Spinach

Spinach is a low calorie superfood loaded with vitamins, minerals, proteins, antioxidants, fibre, phosphorus, thiamine and many minerals. This powerful food, even in dried form, helps to control diabetes, bone, skin and hair health; and it lowers the risk of cancer, asthma and many other health problems.

To top it all off, spinach flakes are delicious, with a mild flavour. They taste great in omelettes, fruit smoothies, soups, burger patties, mayo spreads, casseroles, lasagna, pasta sauces, muffins and breads.

Coriander

Coriander is very low in cholesterol and saturated fats, and is a good source of dietary fibre, niacin, vitamin A, C, K and B6, carries phosphorus, zinc, selenium, riboflavin, calcium, magnesium, manganese and potassium.

It is valuable for cardiovascular health and controls high blood pressure. Drinking dried coriander flakes with cucumber juice, can treat anxiety by calming nerves, thus facilitating a peaceful sleep. It is known as a heavy metal detoxifier, is anti-diabetic, anti-bacterial, anti-fungal and anti-inflammatory.

Coriander goes well with avocado, chicken, fish, lamb, rice, salads, salsas, sour cream and yogurt. Dried coriander is not aromatic, but enhances the food nutritionally.

Mint

A tablespoon of dried mint provides more fibre, vitamins and minerals than fresh mint leaves of the same quantity. It facilitates digestion, helps in controlling nausea, diarrhoea, headaches, acne, oral care, respiratory disorders, cough, asthma, depression, fatigue, weight loss and allergies.

Mint flakes add fragrance and provide a crisp, clean and uplifting scent. Dried mint pesto, salsa, dips, ice tea, jelly, cupcakes, ice-creams, smoothies, salad dressings, appetisers, mint butter and marinades are delicious.

A sachet of dried mint placed in cupboards and drawers repels ants, rodents, ants, flies and fleas.

Fenugreek (Kasuri methi)

Fresh fenugreek has a slightly bitter taste than the dried version. Fenugreek is rich in thiamine, folic acid, riboflavin, niacin, vitamins K, A, B6, and C, and is a storehouse of minerals such as copper, potassium, calcium and magnesium.

Dried fenugreek has a jackpot of benefits against many health issues. It lowers blood cholesterol and sugar levels, and reduces the risk of heart disease, peptic ulcer and heartburn, fights against colon cancer, reduces skin scars and inflammation. It is a widely acclaimed cure for arthritis, and for improving hair health.

Fenugreek flakes, if taken with a teaspoon of lemon and honey, can work wonders to reduce fever. Dried fenugreek leaves boost the taste of parathas, daal, chicken curry, paneer or chicken tikka, potato fritters, whole wheat crackers and so on.

Minted apple sauce

4 green apples

¼ cup water

2 tbsp honey

1 tbsp lemon juice

Salt to taste

1 tbsp dried mint

2 tbsp apple cider vinegar

Peel apples and chop into small cubes. Place apples, water and lemon juice in a small saucepan, cover with a lid, and let simmer for about 10 minutes on medium heat. Mash the chunks with a wooden spoon while cooking. Turn off the heat and set aside to cool slightly. Stir together salt, mint, honey and apple cider vinegar, then pour into the applesauce and mix until combined. Store in the fridge, serve alongside any kind of roast.

Flaky dinner rolls

1 tbsp dry yeast

3 tbsp sugar

1 teaspoon table salt

1 tbsp dried spinach / dried fenugreek / dried coriander or mint each

2 tbsp butter

2 large eggs

1 cup milk

3 and 1/2 cups all-purpose flour

Salt to taste

Red chilli flakes (optional)

In a large bowl, sprinkle yeast over 1/4 cup water. Let stand for five minutes. Stir in sugar, table salt, dried greens, butter, one egg, and milk; add 3 1/4 cups flour and stir to moisten. Knead the dough on a lightly floured board until elastic and not sticky; add flour to prevent sticking. Shape into 12 equal balls; place on a well-buttered baking tray. Let dough rise in a warm place until doubled for about 45-60 minutes, preheat oven to 350°. Brush rolls with beaten egg and sprinkle with salt. Bake until deep golden, 25 to 30 minutes. Serve with soups and stews.

Published in Dawn, Sunday Magazine, June 26th, 2016