Sure, spinach gave Popeye impressive biceps. But it surely contributed to his overall health and longevity, too. In fact, spinach packs more nutrients per calorie than any other food. Flat-leaved, crinkled-leaved, or semi-crinkled spinach leaves are all delicious and all suitable for eating raw or cooked. Use spinach in salads, of course, (spinach topped with sliced pears, walnut pieces, raisins and vinaigrette is simple and divine) and to make dips. Also slide some leaves on sandwiches, and in omelets and frittatas and lasagna. Use fresh, when available, though; it’s even higher in nutrients than what Popeye dug out of his can.
Flavor Profile
- Mild, slightly sweet, slightly salty, slightly bitter
How to Choose a Good One
- Choose bright, vibrant leaves over pale leaves.
- Avoid any slimy leaves, yellowing, wilting, or bruising
- Don’t wash before storing. Store in a plastic bag—air removed—in the refrigerator for up to five days
- Wash well before serving/cooking
Peak Season
- March through May and September through October
Nutritional Highlights
- Excellent source of vitamin K, magnesium, manganese, calcium, folate, potassium, vitamin B6, iron, vitamin B2, vitamin A and vitamin C
- It’s a very good source of dietary fiber, protein, phosphorus, copper, zinc, and vitamin E
- It’s a good source of omega-3 fatty acids, niacin, and selenium
- ND: Very good source of dietary fiber, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese
- Good source of niacin and zinc
General Use
- Salads
- Side dishes
- Casseroles, such as lasagna
- Soups and stews
- Omelets and frittatas
- Dips
- Sandwiches and burgers
Complements
- Pine nuts, almonds, walnuts
- Eggs
- Tuna, anchovies, other fish
- Ham
- Olive oil, Hollandaise sauce, horseradish
- Lemon, carrots, tomatoes, leeks, mushrooms, onions
- Bacon
- Butter
- Cardamom, black pepper, chili, chives, cumin, curry powder, garlic, ginger, nutmeg, tarragon, lemongrass, mint, mustard
- Feta, goat cheese
- Yogurt
