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Spinach Fact Sheet

Spinach Fact Sheet

Spinach is believed to be of Persian origin and introduced into Europe in the 15th century (Columbia Electronic Encyclopedia). Since the early 19th century, spinach has been a versatile and commonly used vegetable in the United States.

Eating and preparing spinach is simple and easy, since it tastes good raw or cooked. Spinach can be found fresh, frozen, or canned; it can be easily incorporated into many dishes. Its versatility makes it easy to serve raw in salads or sandwiches or as a complement to soups, meat, fish, or other vegetable dishes.

Spinach Nutrition

Carotenoids and the antioxidant vitamins C and E in spinach are also believed to reduce the risk of cancer, heart disease, stroke and cataracts. And the healthy dose of potassium and calcium found in spinach can help regulate your blood pressure.

Selecting Spinach

At the supermarket, you can find spinach packaged fresh, canned, or frozen. Fresh spinach is usually found loose or bagged. For the best quality, select leaves that are green and crisp, with a nice fresh fragrance. Avoid leaves that are limp, damaged, or spotted. If you are in a rush, grab a bag of fresh, pre-washed spinach. The ready to eat packaging makes it easy to be on the go and still stay healthy.

Researchers have never put this diet to a strict clinical test; however, the treatment continues to be used by some doctors in people who have OA.

Storing Spinach

Fresh spinach should be dried and packed loosely in a cellophane or plastic bag and stored in the refrigerator crisper. If stored properly, it should last 3 or 4 days.

Varieties of Spinach

Flat or Smooth Leaf
Flat or smooth leaf spinach has unwrinkled, spade-shaped leaves that have a milder taste than the savoy. This variety is commonly used for canned and frozen spinach as well as for soups, baby foods, and other processed foods.

Flat leaf spinach

Savoy has crinkly, dark green curly leaves. The texture is different from the flat leaf but tastes equally as good. Look for fresh bunches of savoy at your local market.

Savoy spinach

Increasing in popularity is the semi-savoy variety, which has slightly curly leaves. The slightly curly leaves have a similar texture to the savoy leaves but are easier to clean. This variety is usually sold fresh. It is also found in processed foods.

Flat leaf spinach

Fresh spinach is available all year. Major supplies come from Texas and California where it grows as a cool winter crop.

Preparing Spinach

Blanching: Drop leaves into a large pot of boiling water. Once the leaves slightly wilt, drain and squeeze out excess moisture. This method is used to quick-cook spinach or to prepare it for sauteing, braising, or stuffing, and usually takes 2 to 5 minutes.

Microwaving: This method can be used instead of blanching. Place washed, slightly wet spinach in a microwavable dish, loosely cover, and cook until tender (4 to 7 minutes for one-half pound of spinach).

Sauteing: Blanched spinach can be sauteed quickly with a quick spray of oil. If cooked in a non stick pan, only a spray is needed for several cups of chopped spinach. Try adding some garlic for flavor.

Steaming: If you plan to steam the spinach, do not dry leaves after washing. Steamed spinach makes a great side dish and usually takes only 5 to 10 minutes.

Spinach Salad Recipe

1 small package baby spinach leaves
1/4 cup raw, unsalted walnut pieces
1 avocado, peeled, pitted, and chopped
2 hard boiled eggs, peeled and sliced (optional)

1/4 cup cold-pressed walnut oil
1/8 cup organic balsamic vinegar
1 teaspoon pure maple syrup

Mix all the dressing ingredients together. Toss over spinach leaves. Place the dressed greens in serving bowls. Top with walnuts, avocado, and hard boiled eggs (if using). Serve.

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