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.
In addition to being tasty, spinach’s popularity stems from its high
nutritional value. Not only is spinach low in calories, it is also a good
source of essential nutrients such as vitamins A and C.
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.
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.
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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. |
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Savoy
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. |
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Semi-Savoy
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. |
Fresh spinach is available all year. Major supplies come from Texas and
California where it grows as a cool winter crop.
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Special Note |
Iron and
calcium in plant foods are not highly absorbed by the body.
Spinach contains a chemical called oxalic acid, which binds with
iron and calcium and reduces the absorption of these minerals.
To improve iron absorption, spinach should be eaten with vitamin
C-rich foods such as orange juice, tomatoes, or citrus fruit. |
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Spinach grows in sandy soil, so wash it thoroughly to get rid of the
grainy, sandy particles. Make sure to tear off the stem. Separate the
leaves, and place them in a large bowl of water. Gently wash leaves, and
let the sand drift to the bottom of the bowl. Remove leaves from the
water, and repeat the process with fresh water until the leaves are clean.
If spinach is to be eaten raw, dry it completely by using a salad spinner
or by blotting it with paper towels. Slightly damp spinach can be steamed
or microwaved without adding any additional water.
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 sautéing, 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 ½ pound of spinach).
Sautèing
Blanched spinach can be sautèed 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.
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Cooked
Spinach |
Serving
Size 1/2 cup (90g)
Amounts
Per Serving |
% Daily
Value |
Calories
20 |
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Calories
from Fat 0 |
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Total Fat
0g |
0% |
Sodium
65mg |
3% |
Total
Carbohydrate 3g |
1% |
Dietary Fiber 2g |
7% |
Sugars 0g |
|
Protein 3g |
|
Vitamin A |
190% |
Vitamin C |
15% |
Calcium |
10% |
Iron |
20% |
* Percent Daily Values are based on a
2,000 calorie diet.
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Raw
Spinach |
Serving
Size 1/2 cup, chopped (30g)
Amounts
Per Serving |
% Daily
Value |
Calories 5 |
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Calories
from Fat 0 |
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Total Fat
0g |
0% |
Sodium
25mg |
1% |
Total
Carbohydrate 1g |
0% |
Dietary Fiber 1g |
4% |
Sugars 0g |
|
Protein 1g |
|
Vitamin A |
60% |
Vitamin C |
15% |
Calcium |
2% |
Iron |
4% |
* Percent Daily Values are based on a
2,000 calorie diet.
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Recipes
Chicken
Florentine
Serves 4
Each serving equals 3/4 cup of fruit or vegetables
This is an official Fruits & Veggies—More Matters recipe (source: Produce for Better Health
Foundation).
Ingredients
4 cups firmly packed baby spinach leaves, washed with stems removed,
or 1 (10 oz) package frozen, chopped spinach
1 tsp dried thyme leaves, crushed or 2 tsp fresh
1 Tbsp olive oil
2 cloves garlic, peeled and chopped
½ cup finely chopped onion
1 Tbsp flour
1 cup low-sodium chicken broth
4 grilled or roasted skinless chicken breasts, shredded or chopped
2 lemons, to yield 2 Tbsp grated lemon peel and 4 lemon wedges for
garnish
Place spinach in a large skillet over medium heat. Cover and cook until
fresh spinach is wilted or frozen spinach is heated through. Spinach
should have a dark, rich green color. Do not overcook, or the spinach will
change color. Remove spinach, and drain well.
In the same skillet, heat thyme with oil, garlic, and onion. Sauté until
onion is transparent. Stir in flour until it disappears. Add broth and
stir continuously until a thickened sauce is formed. Return chopped
spinach to sauce and mix well. Heat and adjust seasonings, if desired.
Stir half the chicken into sauce. To serve, spoon equal amounts in four
small casseroles. Top each with equal portions of remaining chicken and ½
Tbsp grated lemon peel. Place in preheated 300° F oven for 10 minutes.
Serve piping hot with a lemon wedge.
Nutritional analysis per serving: Calories 220, Fat 7g, Saturated Fat
1.5g, Calories From Fat 29%, Carbohydrates 8g, Cholesterol 75mg, Fiber 3g,
Sodium 150mg.
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recipe database!
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