Give meals a healthy spin with these simple ideas
Cut & clean
Trim the base and wash thoroughly in a large bowl of water. Swish the leaves, change the
water, and repeat rinsing until water is clear.
In the raw
Baby spinach is best for salads. Toss with bleu
cheese, walnuts, red onions, and a vinaigrette dressing.
Spinach is an excellent source of vitamin A
and a good source of vitamin C and folic acid.
Quick & easy recipe
Place clean spinach in a pan with a little olive
oil, garlic, salt, and pepper, and cover
and simmer until it wilts—usually 2 to 4 minutes.
Preparation, uses, and tips
Spinach is usually very sandy and needs thorough washing. Trim the roots and then swish the
leaves in a large bowl of water. Place the spinach in a colander, change the water in the
bowl, and repeat. Do this several times until the water remains clear. If the spinach is being
used in a salad or is being sautéed, pat the leaves dry with paper towel or dry them in a
Spinach can be consumed cooked or raw. Baby spinach leaves are especially good in salads
with bleu cheese, walnuts, red onions, and a vinaigrette dressing.
Spinach cooks very quickly, and doesn’t need added water. Just place it in a pan,
cover, and simmer for two to four minutes until it wilts; spinach is also excellent when
steamed, or it can be sautéed in olive
oil with garlic for three or four
Spinach is a good addition to stews and to soups that contain beans,
pasta, or potatoes, or to any kind of
curry dish. Spinach can also be creamed. Cook the spinach, then purée in a food
processor, adding your choice of ricotta
cheese, cream sauce, or soft tofu. Add herbs, salt, and pepper, and use as a stuffing
for lasagna or pasta shells, or toss with pasta or rice. Creamed spinach can also be thinned with broth
or milk to make soup.
Good seasonings for spinach include fresh
lemon juice, vinegar, garlic, dill, parsley, basil, nutmeg, and mushrooms.
Spinach can have either flat or slightly crinkled leaves. It is often available as baby
spinach, which is especially useful for salads. Spinach can be purchased fresh, frozen, or
canned. Fresh spinach is sold in bunches or already washed and sealed in plastic bags. A
number of other greens that are similar to spinach are often sold in specialty stores. These
include New Zealand spinach, which comes from a different plant family.
Spinach, 1 cup (50g) (raw)
Total Fat: 0.105g
*Excellent source of: Vitamin A (2,014 IU)
*Good source of: Vitamin C (8.4mg), and Folate (58mcg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily