Spinach

SELECTION | STORAGE | NUTRITION | IDEAS | RECIPES | HANDOUTS

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.

HOW DO I MAKE A GOOD SELECTION?

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.

WHAT IS THE PROPER STORAGE?

Loosely wrap spinach in a damp paper towel and place in plastic bag. Refrigerate for up to five days. When ready to use, rinse under clean, running water and dry with a paper towel.

WHY SHOULD I EAT THIS?

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 COULD I USE THIS?

• Add spinach to other stir-fry vegetables like bell peppers, broccoli and snap peas.
• Spinach can easily be added into an omelet for a nutrient dense meal.
• Try baked spinach, cheese and onion stuffed chicken breasts.
• Spinach can be made into a pesto with olive oil and garlic. Use this to top pasta or a protein source like fish.
• Spinach can easily be added to a smoothie.
• Add frozen spinach to mashed potatoes for more vitamins and minerals in your meal.