Spinach is a versatile and nutrient-dense leafy green known for its mild, earthy flavor. It can be eaten raw in salads and smoothies or cooked into a wide variety of dishes.
Health and nutrition
Often called a "superfood," spinach is rich in vitamins, minerals, and antioxidants.
Nutrient-rich: Spinach is packed with Vitamin K, Vitamin A, Vitamin C, iron, and folate. These support bone health, vision, immune function, and energy levels.
Antioxidants: The antioxidants in spinach help protect the body from oxidative stress, reducing the risk of chronic conditions like heart disease and certain cancers.
Digestive health: Its high fiber and water content help to promote a healthy digestive tract.
Weight management: Spinach is very low in calories, making it an excellent food for weight management.
Considerations: Spinach is high in oxalates, which can interfere with calcium absorption and may contribute to kidney stones in predisposed individuals. For those taking blood thinners like warfarin, the high Vitamin K content means consumption should be consistent.
How to store fresh spinach
Proper storage is key to preventing spinach from becoming slimy and spoiling quickly.
Prep: Line an airtight container or sealable plastic bag with paper towels.
Add spinach: Place the spinach leaves inside the container. Do not wash them until you are ready to use them, as excess moisture encourages spoilage.
Prevent moisture: Place another layer of paper towel on top to absorb any condensation.
Refrigerate: Store the container in the crisper drawer of your refrigerator for up to 10 days. To pull moisture away from the leaves, you can also store the container upside down.
Common cooking methods
Sauté: A quick and simple method. Cook fresh spinach with garlic and olive oil over medium-high heat until just wilted, about 1–2 minutes. Add a squeeze of lemon juice and season with salt and pepper.
Steam: Place spinach in a steamer basket over boiling water for 3–5 minutes. This is a great way to cook large batches while retaining the vibrant color.
Blanch: Briefly immerse spinach leaves in boiling water for 1–2 minutes, then immediately plunge them into an ice bath to stop the cooking process.
Popular spinach recipes
Side dishes: Creamed spinach, often made with butter and cream, is a popular classic. Sautéed spinach can be a simple, fast, and healthy side.
Main courses:
Palak Paneer: An Indian dish featuring spinach and paneer cheese.
Spanakopita: A Greek spinach and feta pie baked in flaky phyllo pastry.
Spinach and ricotta ravioli: A common pasta filling.
Quiche or frittata: Spinach and cheese are often added to egg-based dishes for breakfast or brunch.
Snacks and appetizers:
Spinach-artichoke dip: This creamy dip is a party favorite.
Green smoothies: Adding a handful of fresh spinach is an easy way to boost nutrition without affecting the taste.
Spinach salad: Fresh spinach can be used as a base for salads, pairing well with fruits, nuts, and a light vinaigrette.
