Spinach tastes good raw or cooked. Serve raw in salads or on sandwiches. It can be steamed, boiled, microwaved, sautéed or stir-fried. It can also be added to soups, wraps, lasagna or other vegetable dishes.
Nutrition and Health Benefits of Spinach
Spinach is high in vitamin A, which help keeps eyes and skin healthy and helps to protect against infections. Spinach is also high in vitamin C, which helps heal cuts and wounds. It is a good source of iron, which is important for helping blood cells move oxygen through the body. It is a good source of fiber, which helps to maintain bowel function.
How to Select Spinach
Spinach should have fresh green leaves. Avoid if the leaves are limp, damaged or spotted. Leaves should be dull green on top and bright green on the underside.
How to Store Spinach
Loosely wrap spinach in a damp paper towel and place in plastic bag. Refrigerate for up to five days. When ready to use, gently rub under cold running water and dry with a paper towel.
How to Prepare Spinach
- Add spinach to other stir-fry vegetables like bell peppers, broccoli and snap peas
- Make an omelet with spinach
- Try baked spinach, cheese and onion stuffed chicken breasts
- Make a pesto using spinach, olive oil and garlic. Use it to top pasta or a protein source like fish
- Add to a smoothie
- Add frozen spinach to mashed potatoes for extra nutrients
Seasonal Availability of Spinach in Nebraska
Materials to Print
The Seasonal Produce Handouts page includes a variety of handouts, recipes, and recipe cards that are available as downloadable PDFs. You can use these resources in your educational programs.